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Alcohol won’t stop you losing weight. 🙌⁣⁣
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What DOES stop you losing weight,is eating too many calories, but how does this fit in with consuming alcohol? 🤔⁣⁣
⁣⁣
There are 3 ways consuming alcohol can stop fat loss:⁣⁣
⁣⁣
1. Consuming calorific alcoholic beverages that put you into a calorie surplus. Beer, full sugar mixers, cocktails. They can all be high in calories, and when you’re downing 5, 10, 15 of these in a single night, you can kiss goodbye to your calorie deficit.😱⁣⁣
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2. Alcohol causes you to lower your inhibitions. Before you know it you’ve entered ‘fuck it mode’. ‘Fuck it, I’ll have a pizza’. ‘Fuck it, I’ll get a kebab’. High calorie fast foods on a night out = Bye bye calorie deficit. 👋⁣⁣
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3. A combination of points 1 & 2. 😟⁣⁣
⁣⁣
So you see, you CAN enjoy alcohol as part of a fat loss diet, so long as you maintain a calorie deficit. Cheers! 🍻⁣⁣
⁣⁣
Here’s some tips to ensure you don’t go off the rails:⁣⁣
⁣⁣
1. Stick to low calorie beverages and mixers. Diet soda instead of full sugar versions, lower calorie beer instead of regular versions etc. 🥂⁣⁣

2. Plan your eating ahead of schedule. Have something planned to eat at the end of the night to avoid the temptation of going for that take away on the way home. 🥙⁣⁣

3. Limit yourself! Often the main cause of things going wrong is because people go to excess. Have a limit and stick to it. ❗️⁣⁣

4. Save your calories for the night out. Limit how much you consume earlier in the day to allow yourself more wiggle room in the evening. 👍

5. Enjoy yourself! Life is for living. Don’t sacrifice your social life for the sake of a couple of grams of fat loss. It is times with friends and family that will make memories for the rest of your life, not being in the depths of a diet. 💑⁣⁣
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Have a good weekend everyone! 🍺⁣⁣
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#friyay #alcoholandweightloss #alcoholandfatloss #drinkalcoholsavewater #nutrition #nutritioncoach #nutritionist #dannyboyfitness #fatloss #fatlosstips #52diet #calories #caloriedeficit #howtoloseweight #losefat #losebellyfat #balancedlifestyle #nutritioncoach #iifym #flexibledieting #iifymweightloss #evidencebasednutrition #myfitnesspal #trackingcalories

⁣⁣
Alcohol won’t stop you losing weight. 🙌⁣⁣
⁣⁣
What DOES stop you losing weight,is eating too many calories, but how does this fit in with consuming alcohol? 🤔⁣⁣
⁣⁣
There are 3 ways consuming alcohol can stop fat loss:⁣⁣
⁣⁣
1. Consuming calorific alcoholic beverages that put you into a calorie surplus. Beer, full sugar mixers, cocktails. They can all be high in calories, and when you’re downing 5, 10, 15 of these in a single night, you can kiss goodbye to your calorie deficit.😱⁣⁣
⁣⁣
2. Alcohol causes you to lower your inhibitions. Before you know it you’ve entered ‘fuck it mode’. ‘Fuck it, I’ll have a pizza’. ‘Fuck it, I’ll get a kebab’. High calorie fast foods on a night out = Bye bye calorie deficit. 👋⁣⁣
⁣⁣
3. A combination of points 1 & 2. 😟⁣⁣
⁣⁣
So you see, you CAN enjoy alcohol as part of a fat loss diet, so long as you maintain a calorie deficit. Cheers! 🍻⁣⁣
⁣⁣
Here’s some tips to ensure you don’t go off the rails:⁣⁣
⁣⁣
1. Stick to low calorie beverages and mixers. Diet soda instead of full sugar versions, lower calorie beer instead of regular versions etc. 🥂⁣⁣
⁣
2. Plan your eating ahead of schedule. Have something planned to eat at the end of the night to avoid the temptation of going for that take away on the way home. 🥙⁣⁣
⁣
3. Limit yourself! Often the main cause of things going wrong is because people go to excess. Have a limit and stick to it. ❗️⁣⁣
⁣
4. Save your calories for the night out. Limit how much you consume earlier in the day to allow yourself more wiggle room in the evening. 👍
⁣
5. Enjoy yourself! Life is for living. Don’t sacrifice your social life for the sake of a couple of grams of fat loss. It is times with friends and family that will make memories for the rest of your life, not being in the depths of a diet. 💑⁣⁣
⁣⁣
Have a good weekend everyone! 🍺⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣
⁣⁣
#friyay #alcoholandweightloss #alcoholandfatloss #drinkalcoholsavewater #nutrition #nutritioncoach #nutritionist #dannyboyfitness #fatloss #fatlosstips #52diet #calories #caloriedeficit #howtoloseweight #losefat #losebellyfat #balancedlifestyle #nutritioncoach #iifym #flexibledieting #iifymweightloss #evidencebasednutrition #myfitnesspal #trackingcalories
1 0 42 seconds ago

Friday is #Pieday. I see a slice or several in my future from one of my favorite za joints in NOLA.
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📸: Fried Chicken and Meatball Pie @midcitypizza
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#thecoldhardscoop #nolafoodie #iifym #gainz #foodie #foodbeast #cheatday #cheatmeal #flexibledieting #foodblogger #goodeats #forkyeah #nolafoodgramotw #nolaeats #fried #meatball #friedchicken #eaternola #nola #pizza #cheese

Friday is #Pieday. I see a slice or several in my future from one of my favorite za joints in NOLA.
__________________________________________
📸: Fried Chicken and Meatball Pie @midcitypizza
__________________________________________
#thecoldhardscoop #nolafoodie #iifym #gainz #foodie #foodbeast #cheatday #cheatmeal #flexibledieting #foodblogger #goodeats #forkyeah  #nolafoodgramotw #nolaeats #fried #meatball #friedchicken #eaternola #nola #pizza #cheese
2 0 1 minute ago

If your goal is to lose body fat/weight, than practicing the push away is going to help you a lot

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However, If your goal is not to lose body fat/weight and you simply don't give a shiet, practice the pull in😂

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#Fitness #FitnessJourney #FatlossJourney #FitFam #WeightTraining #Weightloss #Fatloss #Training #Squats #Deadlifts #Exercise #Workout #CoreExercises # #AbExercises #AbWorkouts #Planks #StrengthTraining #Powerlifting #Gym #Kettlebells #Nutrition #FlexibleDieting #IIFYM #Carbs #Protein #Vancouver #Burnaby #Surrey #NewWestMinister

If your goal is to lose body fat/weight, than practicing the push away is going to help you a lot

___

However, If your goal is not to lose body fat/weight and you simply don't give a shiet, practice the pull in😂

___

#Fitness #FitnessJourney #FatlossJourney #FitFam #WeightTraining #Weightloss #Fatloss #Training #Squats #Deadlifts #Exercise #Workout #CoreExercises ##AbExercises #AbWorkouts #Planks #StrengthTraining #Powerlifting #Gym #Kettlebells #Nutrition #FlexibleDieting #IIFYM #Carbs #Protein #Vancouver #Burnaby #Surrey #NewWestMinister
4 0 2 minutes ago

Did my upper body 2 workout at home today. Used my bowflex select tech weight for my plate raises and a few other workouts. I used my other dumbbells for the workouts I had no rest in between, but needed a different weight for each workout. .
My shoulders are protesting a bit, but glad I got my workout in this morning.
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#workingoutforahealthierme #workoutslay #fitover40 #fitgal #fitlifestyle #iifymgal #iifym #macros #goals #upperbodyworkout #womenwholift #strongwomen #strongereveryday #bowflexselecttech #allthedumbbells #ilovemyfitlife #homegymlife

Did my upper body 2 workout at home today. Used my bowflex select tech weight for my plate raises and a few other workouts. I used my other dumbbells for the workouts I had no rest in between, but needed a different weight for each workout. .
My shoulders are protesting a bit, but glad I got my workout in this morning.
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#workingoutforahealthierme #workoutslay #fitover40 #fitgal #fitlifestyle #iifymgal #iifym #macros #goals #upperbodyworkout #womenwholift #strongwomen #strongereveryday #bowflexselecttech #allthedumbbells #ilovemyfitlife #homegymlife
1 0 3 minutes ago

I ate healthy & I exercised today.
I better wake up skinny 😜
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How about 𝗡𝗢 😆😎!
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𝐅𝐈𝐑𝐒𝐓 of all, I don’t wanna be skinny, I’m going for a: “I CAN PICK YOU UP & SQUAT YOU” - type of look 😆 (is it working? 🤓)
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And 𝐒𝐄𝐂𝐎𝐍𝐃 of all, there IS NO SHORTCUTS.
𝙉𝙤𝙩𝙝𝙞𝙣𝙜 𝙬𝙤𝙧𝙩𝙝 𝙝𝙖𝙫𝙞𝙣𝙜 𝙘𝙤𝙢𝙚𝙨 𝙚𝙖𝙨𝙮,
𝙒𝙝𝙖𝙩 𝙘𝙤𝙢𝙚𝙨 𝙚𝙖𝙨𝙮 𝙬𝙤𝙣’𝙩 𝙡𝙖𝙨𝙩,
𝙬𝙝𝙖𝙩 𝙡𝙖𝙨𝙩𝙨 𝙬𝙤𝙣’𝙩 𝙘𝙤𝙢𝙚 𝙚𝙖𝙨𝙮. ✌🏼
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So better roll up your sleeves & get to work 💪🏼
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#Fit #Fitness #gymaddict #fridayvibes #Motivation #Inspire #mindset #Thick #abs #girlswithmuscle #Gym #fitchick #workout #girlboss #iifym #gymaddict #gymaholic #fitnessjourney #gymlife #instalegs #gymlover #motivationalquotes #staymotivated #fitlife #selflove #weightloss #girlswholift #Fitfam

I ate healthy & I exercised today.
I better wake up skinny 😜
.
.
How about 𝗡𝗢 😆😎!
.
𝐅𝐈𝐑𝐒𝐓 of all, I don’t wanna be skinny, I’m going for a: “I CAN PICK YOU UP & SQUAT YOU” - type of look 😆 (is it working? 🤓)
.
And 𝐒𝐄𝐂𝐎𝐍𝐃 of all, there IS NO SHORTCUTS. 
𝙉𝙤𝙩𝙝𝙞𝙣𝙜 𝙬𝙤𝙧𝙩𝙝 𝙝𝙖𝙫𝙞𝙣𝙜 𝙘𝙤𝙢𝙚𝙨 𝙚𝙖𝙨𝙮, 
𝙒𝙝𝙖𝙩 𝙘𝙤𝙢𝙚𝙨 𝙚𝙖𝙨𝙮 𝙬𝙤𝙣’𝙩 𝙡𝙖𝙨𝙩, 
𝙬𝙝𝙖𝙩 𝙡𝙖𝙨𝙩𝙨 𝙬𝙤𝙣’𝙩 𝙘𝙤𝙢𝙚 𝙚𝙖𝙨𝙮. ✌🏼
.
So better roll up your sleeves & get to work 💪🏼
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#Fit #Fitness #gymaddict #fridayvibes #Motivation #Inspire #mindset #Thick #abs #girlswithmuscle #Gym #fitchick #workout #girlboss #iifym  #gymaddict #gymaholic #fitnessjourney #gymlife #instalegs #gymlover #motivationalquotes #staymotivated #fitlife #selflove #weightloss #girlswholift #Fitfam
26 0 3 minutes ago

Awkward shot, but full of flavor!! Sweet potato, BBQ “beef” using @traderjoes beefless crumbles, and some cheese. This was surprisingly delicious and I inhaled it. Super easy meal prep, though I wish the crumbles had more protein per serving. #iifym #vegan #vegetarian #girlswholift #fueledbynature #poweredbyplants #nourishyourbody #khmeals #khfitfam #fbkfallchallenge19 #macros #summerbodiesaremadeinwinter

Awkward shot, but full of flavor!! Sweet potato, BBQ “beef” using @traderjoes beefless crumbles, and some cheese. This was surprisingly delicious and I inhaled it. Super easy meal prep, though I wish the crumbles had more protein per serving. #iifym #vegan #vegetarian #girlswholift #fueledbynature #poweredbyplants #nourishyourbody #khmeals #khfitfam  #fbkfallchallenge19 #macros #summerbodiesaremadeinwinter
2 0 3 minutes ago

Almuerzo ➡️➡️➡️
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Punta gorda asada🥩➕frijol es más agüita que frijol 😋➕arroz🍚
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#myfitnesspal #iifym #mom #healthylifestyle #healthy #healthyfood #comidareal #fooddiary #recuperomipeso #realesypoderosas #fitmom #dietaflexible #lunch

Almuerzo ➡️➡️➡️
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Punta gorda asada🥩➕frijol es más agüita que frijol 😋➕arroz🍚
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#myfitnesspal #iifym #mom #healthylifestyle #healthy #healthyfood #comidareal #fooddiary #recuperomipeso #realesypoderosas #fitmom #dietaflexible #lunch
5 0 3 minutes ago

It’s 6am ~ and we’re hungry thanks to @thecarbcyclist 🍪 White Gold 💰⁣⁣⁣
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@kitkatanz Gold Cookie ⁣⁣⁣
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- My White choc chunk dough⁣⁣⁣
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Loaded with:-⁣⁣⁣
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- Caramelised white chocolate ganache⁣⁣⁣
- @cadburyaust Caramilk chocolate chunks⁣⁣⁣
⁣⁣⁣
Topped with⁣⁣⁣
- White chocolate glaze ⁣⁣⁣
- Caramilk & white chocolate shavings ⁣⁣⁣
⁣⁣⁣
I love this cookie, tweaked it slightly and removed the Wafer centre & just packed it full of gooey caramilk 🤤⁣ No oozey goozey as it was for a client.⁣⁣
⁣⁣⁣
I don’t just bake & run around topless alday - I’m in IT recruitment as a day job👀. ⁣⁣⁣
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I take my goodies along to client meetings, today’s one is big in the foodie world & I’m excited to hear what they thought and hopefully give me some jobs haha⁣⁣⁣
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#caramilk #whitechocolate #cookie #cookiesmelbourne #desserts #cheatmeal #cookiedough #foodie #foodiemelbourne #foodporn #kitkat #kitkatgold #foodgasm #carbsafterdark #cheatday #iifym #urbanlist #sweets #goodies#melbournefood #melbourne⁣⁣

It’s 6am ~ and we’re hungry thanks to @thecarbcyclist 🍪 White Gold 💰⁣⁣⁣
⁣⁣⁣
@kitkatanz Gold Cookie ⁣⁣⁣
⁣⁣⁣
- My White choc chunk dough⁣⁣⁣
⁣⁣⁣
Loaded with:-⁣⁣⁣
⁣⁣⁣
- Caramelised white chocolate ganache⁣⁣⁣
- @cadburyaust Caramilk chocolate chunks⁣⁣⁣
⁣⁣⁣
Topped with⁣⁣⁣
- White chocolate glaze ⁣⁣⁣
- Caramilk & white chocolate shavings ⁣⁣⁣
⁣⁣⁣
I love this cookie, tweaked it slightly and removed the Wafer centre & just packed it full of gooey caramilk 🤤⁣ No oozey goozey as it was for a client.⁣⁣
⁣⁣⁣
I don’t just bake & run around topless alday - I’m in IT recruitment as a day job👀. ⁣⁣⁣
⁣⁣⁣
I take my goodies along to client meetings, today’s one is big in the foodie world & I’m excited to hear what they thought and hopefully give me some jobs haha⁣⁣⁣
⁣⁣⁣
#caramilk #whitechocolate #cookie #cookiesmelbourne #desserts #cheatmeal #cookiedough #foodie #foodiemelbourne #foodporn #kitkat #kitkatgold #foodgasm #carbsafterdark #cheatday #iifym #urbanlist #sweets #goodies ⁣#melbournefood #melbourne⁣⁣
1 0 3 minutes ago

How to build “BOULDER SHOULDERS”
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Some post push shots today at 182LBS this morning, very happy with my delt development over the last few years which wanted to share my top pieces of advice on building them.
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1. Stop worrying about shoulder pressing.
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A very taboo subject but I think many people worry about overdoing specific shoulder pressing, sure make it part of the routine but focus largely on the side & rear delts. The front delts will get enough activation from most/all chest pressing work.
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2. Do lots of volume.
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Delts are a muscle group I’ve found can really take a beating and recover well, start with around 10-15 sets a week but don’t be afraid to push towards 20 & above if they can recover well.
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3. Use multiple similar exercises.
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For example the stimulus you’ll get from a dumbbell lateral raises tends to be different from a cuffed lateral raise. So mix in similar but different exercises for the specific part of the delt.
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4. Don’t forget your traps.
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While they aren’t directly part of the delts they attribute to the visual look. Which on the bodybuilding stage is a HUGE part of the judging criteria to create the look needed.
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#Delts #Shoulders

How to build “BOULDER SHOULDERS”
-
Some post push shots today at 182LBS this morning, very happy with my delt development over the last few years which wanted to share my top pieces of advice on building them.
-
1. Stop worrying about shoulder pressing.
-
A very taboo subject but I think many people worry about overdoing specific shoulder pressing, sure make it part of the routine but focus largely on the side & rear delts. The front delts will get enough activation from most/all chest pressing work.
-
2. Do lots of volume.
-
Delts are a muscle group I’ve found can really take a beating and recover well, start with around 10-15 sets a week but don’t be afraid to push towards 20 & above if they can recover well.
-
3. Use multiple similar exercises.
-
For example the stimulus you’ll get from a dumbbell lateral raises tends to be different from a cuffed lateral raise. So mix in similar but different exercises for the specific part of the delt.
-
4. Don’t forget your traps.
-
While they aren’t directly part of the delts they attribute to the visual look. Which on the bodybuilding stage is a HUGE part of the judging criteria to create the look needed.
-
#Delts #Shoulders
20 3 4 minutes ago

CHERRY JAM & CUSTARD PASTRIES!! -
Bless my dad for noticing these were accidentally vegan in Lidl the other day and getting a few!! They were rather good (yeah we scoffed the lot 🤣)
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Have a wonderful Friday night 🎉

CHERRY JAM & CUSTARD PASTRIES!! -
Bless my dad for noticing these were accidentally vegan in Lidl the other day and getting a few!! They were rather good (yeah we scoffed the lot 🤣)
- 
Have a wonderful Friday night 🎉
5 1 5 minutes ago

Well if this isn’t heaven on a plate 🤷‍♀️ yummmmmmm. These are a few of my favorite things 🎄 haha!
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If you haven’t tried the veggie hash browns yet and air fried them, you are missing out! I found mine at Walmart. The Tyson blackened chicken is amazing, full of flavor! Bananas 🤤 and cottage cheese for a protein kick after my workout! If you need a dip like ranch or something I used the Twisted Black pepper Parmesan ranch 😍 but I also am always low on FAT so I can add this in. Mustards are always a good choice for dipping!
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28C | 22F | 44P | 490 CALS
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. . #flexibledieting #fitness #flexibledieter #healthydinnerideas
#iifymideas #flexibledietinglifestyle #fit #weightloss #lowcaloriemeals #healthyfood #intuitiveeating #iifymrecipes #if #iifym #caloriedeficit #highprotein #myweightlossjourney #macrofriendly #trackingcalories #macros #nutritionalfreedom #reversedieting #lowcalorie #sundayfunday #ifitfitsyourmacros #caloriecounting #healthylunchideas #mealprep

Well if this isn’t heaven on a plate 🤷‍♀️ yummmmmmm. These are a few of my favorite things 🎄 haha!
.
If you haven’t tried the veggie hash browns yet and air fried them, you are missing out! I found mine at Walmart. The Tyson blackened chicken is amazing, full of flavor! Bananas 🤤 and cottage cheese for a protein kick after my workout! If you need a dip like ranch or something I used the Twisted Black pepper Parmesan ranch 😍 but I also am always low on FAT so I can add this in. Mustards are always a good choice for dipping!
.
28C | 22F | 44P | 490 CALS
.
.
.
.
. .  #flexibledieting  #fitness #flexibledieter #healthydinnerideas
#iifymideas #flexibledietinglifestyle #fit #weightloss #lowcaloriemeals #healthyfood #intuitiveeating #iifymrecipes #if #iifym #caloriedeficit #highprotein #myweightlossjourney #macrofriendly #trackingcalories #macros #nutritionalfreedom #reversedieting #lowcalorie #sundayfunday #ifitfitsyourmacros #caloriecounting #healthylunchideas #mealprep
7 3 5 minutes ago

Current status! 💪🏼 •
About 6 weeks post show and feeling awesome! Transitioning or reversing out of a dieting phase can be a little scary but it is incredibly important for your hormones, metabolism, and your long-term mental and physical health. •
Time spent eating more and building muscle is just as important as time losing fat - you need BOTH to feel lean, strong, healthy and happy! Plus, who doesn’t love to eat more?! 🤩

Current status! 💪🏼 •
About 6 weeks post show and feeling awesome! Transitioning or reversing out of a dieting phase can be a little scary but it is incredibly important for your hormones, metabolism, and your long-term mental and physical health. •
Time spent eating more and building muscle is just as important as time losing fat - you need BOTH to feel lean, strong, healthy and happy! Plus, who doesn’t love to eat more?! 🤩
4 2 5 minutes ago

Hoje tenho festinha, vou deixar de aproveitar?
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Lógico que não! Fazendo escolhas boas é possível aproveitar um pouquinho de tudo!
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Já tomei um café da manhã gostosinho, fui treinar e na festinha ao invés de beber cerveja, refrigerantes ou sucos industrializados optei por ficar na água para poder aproveitar o bolo depois!
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Gosto assim, sem ter que me privar de nada!
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#IIFYM #dietaflexivel #gym #fit #fitness #fitnessmotivation #motivação

Hoje tenho festinha, vou deixar de aproveitar?
.
Lógico que não! Fazendo escolhas boas é possível aproveitar um pouquinho de tudo!
.
Já tomei um café da manhã gostosinho, fui treinar e na festinha ao invés de beber cerveja, refrigerantes ou sucos industrializados optei por ficar na água para poder aproveitar o bolo depois!
. 
Gosto assim, sem ter que me privar de nada!
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.
.
.
.
#IIFYM #dietaflexivel #gym #fit #fitness #fitnessmotivation #motivação
4 0 6 minutes ago

Operation Fridge/Pantry clean out has produced some of the most amazing creations lately and these pancakes are no exception! Lately, my feed has been filled with people making Katie’s Double Stuffed Oreo pancakes and I’ve been dying to make them, but I’m almost always short an ingredient or two. This morning, I decided to create my own version using ideas from some of my favorite gals on here and........... OMG. Insanely good and so satisfying! The amounts of certain ingredients may look weird because I was using things up. Adjust as necessary!


Pancakes:
133g Kodiak Cakes Dark Chocolate mix
1 container Triple Zero Vanilla yogurt
200g riced zucchini
2 whole eggs
4 packets Stevia
2-3 tablespoons Hershey’s Special Dark cocoa powder
Sprinkle of baking powder
Salt
Water


Rice zucchini in food processor, squeeze out some of the excess moisture. I just dump it on paper towels and press down. Nothing crazy


Combine zucchini, eggs and yogurt


In a separate bowl, combine Kodiak Cakes mix, stevia, cocoa powder, a little salt and a sprinkle of baking powder. Add to wet ingredients


Once combined, add enough water to get proper pancake batter consistency


Cook on nonstick or greased griddle pan


Entire recipe came out to weigh 564 grams. When I created the recipe in MFP, I said that it made 564 servings. When I go to eat a couple, I’ll just adjust my serving size- make sense? 😄


Now, for the frosting!


Combine:
30g plain, nonfat Greek yogurt
3g SF pudding mix (I used white chocolate)
Couple drops liquid Stevia
Tiny bit of water to thin it out


Spread on pancakes, drizzle with a little Walden Farms chocolate sauce and devour! So good, you won’t even realize that you’re eating extra veggies and getting a decent amount of protein in!

Operation Fridge/Pantry clean out has produced some of the most amazing creations lately and these pancakes are no exception! Lately, my feed has been filled with people making Katie’s Double Stuffed Oreo pancakes and I’ve been dying to make them, but I’m almost always short an ingredient or two. This morning, I decided to create my own version using ideas from some of my favorite gals on here and........... OMG. Insanely good and so satisfying! The amounts of certain ingredients may look weird because I was using things up. Adjust as necessary!
•
•
Pancakes:
133g Kodiak Cakes Dark Chocolate mix
1 container Triple Zero Vanilla yogurt 
200g riced zucchini
2 whole eggs
4 packets Stevia
2-3 tablespoons Hershey’s Special Dark cocoa powder
Sprinkle of baking powder
Salt 
Water
•
•
Rice zucchini in food processor, squeeze out some of the excess moisture. I just dump it on paper towels and press down. Nothing crazy
•
•
Combine zucchini, eggs and yogurt
•
•
In a separate bowl, combine Kodiak Cakes mix, stevia, cocoa powder, a little salt and a sprinkle of baking powder. Add to wet ingredients
•
•
Once combined, add enough water to get proper pancake batter consistency
•
•
Cook on nonstick or greased griddle pan
•
•
Entire recipe came out to weigh 564 grams. When I created the recipe in MFP, I said that it made 564 servings. When I go to eat a couple, I’ll just adjust my serving size- make sense? 😄
•
•
Now, for the frosting!
•
•
Combine:
30g plain, nonfat Greek yogurt 
3g SF pudding mix (I used white chocolate)
Couple drops liquid Stevia
Tiny bit of water to thin it out
•
•
Spread on pancakes, drizzle with a little Walden Farms chocolate sauce and devour!  So good, you won’t even realize that you’re eating extra veggies and getting a decent amount of protein in!
2 2 6 minutes ago

The ultimate fall flavor face-off: pumpkin pie 🎃 versus apple crisp 🍎. Which of these pie-inspired parfaits would you pick? Let us know in the comments! 👇

The ultimate fall flavor face-off: pumpkin pie 🎃 versus apple crisp 🍎. Which of these pie-inspired parfaits would you pick? Let us know in the comments! 👇
3 1 6 minutes ago

Doesn’t this just make you want to make something cheesy and melty 🧀🥰 it does us, thanks to @fitness_and_food_with_mummyjo for sharing this delightful ham and cheese topped toastie! .
Complimented by @skinnyfoodco sweet chilli sauce 🌶 over our very own 3% fat #proteincheese 🧀 and ham, spring onions and tomatoes 🍅, this sourdough loaf toastie is a great idea for a quick light and healthy tea if you are heading off out tonight! 👏🏼 🍸

Doesn’t this just make you want to make something cheesy and melty 🧀🥰 it does us, thanks to @fitness_and_food_with_mummyjo for sharing this delightful ham and cheese topped toastie! .
Complimented by @skinnyfoodco sweet chilli sauce 🌶 over our very own 3% fat #proteincheese 🧀 and ham, spring onions and tomatoes 🍅, this sourdough loaf toastie is a great idea for a quick light and healthy tea if you are heading off out tonight! 👏🏼 🍸
9 1 7 minutes ago

Bbq pulled pork nachos 🙌🏻
.
My sweet mom shared some pulled pork she had leftover with me last night and I kept it for today knowing just what to do with it. I’ve been in a MUNCH and CRUNCH mood lately. 😎
.
For these nachos I cut a @josephspitabread into triangles and tossed in butter spray, garlic powder, sea salt and @tonychacheres seasoning. (Thanks @lorifitlife for getting me hooked.) Used the same spices for the zucchini that I chopped into rounds, tossed in butter spray and a small amount of crushed plain rice crisps cereal. Spread both the pita triangles and the zucchini on baking sheet and baked at 450 until both were browned. **the pita doesn’t take very long at all just a FEW minutes** 👌🏻
.
Assembly: toasted pita chips, 2.5oz warmed pulled pork, queso cheese, @ghughessugarfree bbq sauce and top with light mozzarella cheese. SO DANG GOOD! Where’s my bbq lovers out there⁉️⁉️ 🙋🏼‍♀️
.
.
Could use pulled chicken or turkey tenderloin for lower fat macros. But then again, live a little and have pulled pork every now again too! 😉
The macros broke down like this- 488 calories 23C, 23F, 37P 😁
.
.
#macrorecipes #macrocounting #macrocounter #macrocountinglife #iifym #iifymrecipes #iifymwomen #iifymlifestyle #eatgoodfood #eatwhatyoulove #flexibledieting #flexiblediet #flexibledietingrecipes

Bbq pulled pork nachos 🙌🏻
.
My sweet mom shared some pulled pork she had leftover with me last night and I kept it for today knowing just what to do with it. I’ve been in a MUNCH and CRUNCH mood lately. 😎
.
For these nachos I cut a @josephspitabread into triangles and tossed in butter spray, garlic powder, sea salt and @tonychacheres seasoning. (Thanks @lorifitlife for getting me hooked.) Used the same spices for the zucchini that I chopped into rounds, tossed in butter spray and a small amount of crushed plain rice crisps cereal. Spread both the pita triangles and the zucchini on baking sheet and baked at 450 until both were browned. **the pita doesn’t take very long at all just a FEW minutes** 👌🏻
.
Assembly: toasted pita chips, 2.5oz warmed pulled pork, queso cheese, @ghughessugarfree bbq sauce and top with light mozzarella cheese. SO DANG GOOD! Where’s my bbq lovers out there⁉️⁉️ 🙋🏼‍♀️
.
.
Could use pulled chicken or turkey tenderloin for lower fat macros. But then again, live a little and have pulled pork every now again too! 😉
The macros broke down like this- 488 calories 23C, 23F, 37P 😁
.
.
#macrorecipes #macrocounting #macrocounter #macrocountinglife #iifym #iifymrecipes #iifymwomen #iifymlifestyle #eatgoodfood #eatwhatyoulove #flexibledieting #flexiblediet #flexibledietingrecipes
7 0 8 minutes ago

“But, I don’t really care about having muscles,” Well Karen, you should. ⁣⁣
⁣⁣
Ya, we know muscles look pretty bad ass, but those biceps actually do more for you than just put on awesome gun show.⁣⁣
⁣⁣
So, what will having a healthy amount of lean muscle get you besides envious stares?⁣⁣
⁣⁣
✅ Increased metabolism. The more muscle you have the more energy you require even just to sit. Which means you can eat more! ⁣⁣
✅ Longevity. Several studies have shown more muscle mass = longer life span. ⁣⁣
✅ Increased insulin sensitivity. It’s been shown that the less muscle mass you have, independent of body fat, the higher your chance of developing type 2 diabetes.⁣⁣
✅ Increased immunity/Mood. Our muscles are where all our amino acids are stored, which play a huge role in our immune system and neurotransmitter production. The more muscle you have the more amino acids our immune system/ brains can use.⁣⁣
✅ Increased bone density and lower risk of injury. More muscle around joints/tendons means lower injury risk.
✅ Better hormone balance. ⁣⁣
⁣⁣
Lean mass can also completely change body composition. As you can see, the scale went UP, a lot. And yet I look BETTER. ⁣⁣
⁣⁣
On the left was January of this year at 116lbs, right is last week at 127 pounds. Most of that weight is lean mass, and my whole composition is different, and I’m just all around healthier. ⁣⁣
⁣⁣
So stop being afraid of muscles, they aren’t just for the guys 😏 .
.
.
#bodybuilding #npc #npcbikini #iifym #macros #fitlife #momswholift #girlswholift #muscles #momswithmuscles #flexibledieting

“But, I don’t really care about having muscles,” Well Karen, you should. ⁣⁣
⁣⁣
Ya, we know muscles look pretty bad ass, but those biceps actually do more for you than just put on awesome gun show.⁣⁣
⁣⁣
So, what will having a healthy amount of lean muscle get you besides envious stares?⁣⁣
⁣⁣
✅ Increased metabolism. The more muscle you have the more energy you require even just to sit. Which means you can eat more! ⁣⁣
✅ Longevity. Several studies have shown more muscle mass = longer life span. ⁣⁣
✅ Increased insulin sensitivity. It’s been shown that the less muscle mass you have, independent of body fat, the higher your chance of developing type 2 diabetes.⁣⁣
✅ Increased immunity/Mood. Our muscles are where all our amino acids are stored, which play a huge role in our immune system and neurotransmitter production. The more muscle you have the more amino acids our immune system/ brains can use.⁣⁣
✅ Increased bone density and lower risk of injury. More muscle around joints/tendons means lower injury risk.
✅ Better hormone balance. ⁣⁣
⁣⁣
Lean mass can also completely change body composition. As you can see, the scale went UP, a lot. And yet I look BETTER. ⁣⁣
⁣⁣
On the left was January of this year at 116lbs, right is last week at 127 pounds. Most of that weight is lean mass, and my whole composition is different, and I’m just all around healthier. ⁣⁣
⁣⁣
So stop being afraid of muscles, they aren’t just for the guys 😏 .
.
.
#bodybuilding #npc #npcbikini #iifym #macros #fitlife #momswholift #girlswholift #muscles #momswithmuscles #flexibledieting
42 2 9 minutes ago
Macro BLT Pizza... I don’t even need to say anything. The picture shows how delicious this is! 🤤 #macros #macro #iifym #bltpizza #blt #healthylunch #healthylunchideas #nutritiousanddelicious #nutritious #nutritiousfood #lunch #lunchideas #veggies #nodiets #nodiet #embracingyourbalance #nutritioncoach #nutritionist
4 1 9 minutes ago

Tonight’s dinner was a salmon filo parcel with carrots, romanesque, beetroot and half a pouch of uncle bens golden vegetable rice.
The recipe for the salmon filo parcel I found on Pinterest. . .
#iifym #macros #goals #calories #caloriecounting #flexibledieting #balancedeating #balancedlifestyle #healthierme #caloricdeficit #caloriedeficit #weightlossjourney #fatloss #fatlossjourney #fitnessjourney #preecenutrition #shapeshifters_weightlifters #cfd #jamessmithacademy #jsa #jsam #bali4 #nutracheck #dinner

Tonight’s dinner was a salmon filo parcel with carrots, romanesque, beetroot and half a pouch of uncle bens golden vegetable rice. 
The recipe for the salmon filo parcel I found on Pinterest. . .
#iifym #macros #goals #calories #caloriecounting #flexibledieting #balancedeating #balancedlifestyle #healthierme #caloricdeficit #caloriedeficit #weightlossjourney #fatloss #fatlossjourney #fitnessjourney #preecenutrition #shapeshifters_weightlifters #cfd #jamessmithacademy #jsa #jsam #bali4 #nutracheck #dinner
3 0 11 minutes ago

@alphalete AlphaAudio Concept Bluetooth Speaker Concept - Imagine this: You have the gym all to your self, would you whip this bad boy out and get some tunes going? -
The design features a full capacity OLED screen and custom interface perfect for playing your favorite music.
-
The Sound grill doubles as a tactile dial that you can use to adjust volume.
-
Rate this concept out of 10 - COMMENT BELOWWW
-
3D and concept by: @ralphmetni -
Visuals by: @rita_khdr

@alphalete AlphaAudio Concept Bluetooth Speaker Concept - Imagine this:  You have the gym all to your self, would you whip this bad boy out and get some tunes going? -
The design features a full capacity OLED screen and custom interface perfect for playing your favorite music.
-
The Sound grill doubles as a tactile dial that you can use to adjust volume.
-
Rate this concept out of 10 - COMMENT BELOWWW
-
3D and concept by: @ralphmetni -
Visuals by: @rita_khdr
24 1 11 minutes ago

With the weekend upon us, this is when people struggle most staying on plan and not going completely off track.

If you’re someone who is trying to maintain eating healthy foods, you may find that you struggle with cravings. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
.
These are intense or uncontrollable desires for specific foods, stronger than normal hunger.
The types of foods that people tend to crave are highly variable, but these are often processed junk foods that are high in sugar.
.
So, what are the main causes of cravings....
.
🔹Low calorie diets
🔹Low/no carb diets
🔹Low essential fats
🔹Stress levels and poor sleeping patterns; the perfect environment for cravings.
.
With some of the main causes outlined, now for some tips to help with cravings....
.
🔹 Include essential fats in your meals. Using avocados, nuts and seeds can all help to stabilise your blood sugar and often the blood sugar fluctuations cause cravings.
.
🔹Include carbs in your post workout meal. Not only to help stabilise blood sugar levels, but also to replenish glycogen stores.
.
🔹Consume carbs with your last meal of the day. This will make you look forward to eating this meal, but slow releasing carbohydrates raise your levels of serotonin (a calming neurotransmitter) which helps you relax and unwind.
.
🔹Consuming more protein will help reduce your appetite and keep you from overeating. It also helps to reduce cravings and makes you feel full and satisfied for longer.
.
#food #cravings #foodie #nutrition #healthyfood #fitness #exercise #workout #macros #iifym #healthylifestyle #weightloss #fitfam #fitspo #gym #gymlife #pt #personaltrainer #darlo #darlington

With the weekend upon us, this is when people struggle most staying on plan and not going completely off track.

If you’re someone who is trying to maintain eating healthy foods, you may find that you struggle with cravings. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
.
These are intense or uncontrollable desires for specific foods, stronger than normal hunger.
The types of foods that people tend to crave are highly variable, but these are often processed junk foods that are high in sugar.
.
So, what are the main causes of cravings....
.
🔹Low calorie diets
🔹Low/no carb diets
🔹Low essential fats
🔹Stress levels and poor sleeping patterns; the perfect environment for cravings.
.
With some of the main causes outlined, now for some tips to help with cravings....
.
🔹 Include essential fats in your meals. Using avocados, nuts and seeds can all help to stabilise your blood sugar and often the blood sugar fluctuations cause cravings.
.
🔹Include carbs in your post workout meal. Not only to help stabilise blood sugar levels, but also to replenish glycogen stores.
.
🔹Consume carbs with your last meal of the day. This will make you look forward to eating this meal, but slow releasing carbohydrates raise your levels of serotonin (a calming neurotransmitter) which helps you relax and unwind.
.
🔹Consuming more protein will help reduce your appetite and keep you from overeating. It also helps to reduce cravings and makes you feel full and satisfied for longer.
.
#food #cravings #foodie #nutrition #healthyfood #fitness #exercise #workout #macros #iifym #healthylifestyle #weightloss #fitfam #fitspo #gym #gymlife #pt #personaltrainer #darlo #darlington
3 0 11 minutes ago

bbq pulled chicken dirty fries 🍟 perfect Friday night dinner to stop the takeaway cravings 😝 @spicentice chips topped with bbq pulled chicken (2 syns for bbq)🤩and Primula/ grated cheese for HEXA🧀 I served it with a speedy salad 🥗 one of the best meals I’ve had in ages 😍GEMB20 for 20% off @spicentice 💗 #ad
.
.
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#slimmingworld #slimmingworlduk #sw #weightloss #fitness #healthyeating #foodoptimising #foodblogger #slimmingworldfood #foodie #food #syns #weightlossjourney #swuk #onplan #ww #swstudent #fitness #iifym #weightwatchers #slimmingworldjourney #swinsta #healthyextra #slimming #extraeasy

bbq pulled chicken dirty fries 🍟 perfect Friday night dinner to stop the takeaway cravings 😝 @spicentice chips topped with bbq pulled chicken (2 syns for bbq)🤩and Primula/ grated cheese for HEXA🧀  I served it with a speedy salad 🥗 one of the best meals I’ve had in ages 😍GEMB20 for 20% off @spicentice 💗 #ad
.
.
.
#slimmingworld #slimmingworlduk #sw #weightloss #fitness #healthyeating #foodoptimising #foodblogger #slimmingworldfood #foodie #food #syns #weightlossjourney #swuk #onplan #ww #swstudent #fitness #iifym #weightwatchers #slimmingworldjourney #swinsta #healthyextra #slimming #extraeasy
24 1 15 minutes ago

“Me, take off those ears, you’re embarrassing me!” 😻 @itsahardnoxlife

“Me, take off those ears, you’re embarrassing me!” 😻 @itsahardnoxlife
5 1 15 minutes ago

⚒ 💎

⚒ 💎
186 8 15 minutes ago

All the colours of the rainbow today. Happy tummy and fluffy muscles.
With being out of routine and missing my usual lifting days due to travel, I have used this week to catch up on accessory exercises and my body is loving it! .
.
Despite the high calories being a bit of a mental struggle (still on 2000cal) the growth is addictive. Can’t wait to unwrap the new lines and curves! .
.
.
Coached by @the_foodboss
#iifym #eattherainbow #allthefood #allthecolours #macros #leangains #powerlifting #prep #girlswholift #strongwomen #armday #accessorywork #sticktotheplan #underconstruction

All the colours of the rainbow today. Happy tummy and fluffy muscles. 
With being out of routine and missing my usual lifting days due to travel, I have used this week to catch up on accessory exercises and my body is loving it! .
.
Despite the high calories being a bit of a mental struggle (still on 2000cal) the growth is addictive. Can’t wait to unwrap the new lines and curves! .
.
.
Coached by @the_foodboss 
#iifym #eattherainbow #allthefood #allthecolours #macros #leangains #powerlifting #prep #girlswholift #strongwomen #armday #accessorywork #sticktotheplan #underconstruction
8 0 16 minutes ago

Lo más triste para mí, mis colegas y futuros colegas, es que las personas apoyan este delito, sobre todo en nuestra profesión, que lastimosamente es la que más se ve afectada, pues todos se creen "Nutricionistas" y muchos aceptan pagar 💸una valoración nutricional a alguien que ni siquiera sabe que hace o dice, solo por el hecho de que les sale "más barato" y lo peor es que esto sucede a menudo con nuestra profesión, debido a que sería muy raro que alguien le pagara a una persona sin título profesional como odontólogo para que le hiciese un diseño de sonrisa o si? Pues obviamente no! ya que todos pensarían que no se quieren joder sus dientes, pero si se quieren joder toda su salud pagandole a gente que nunca se graduó en el campo de la nutrición🤷‍♂🙄

Para ser Nutricionista Dietista se requieren de años de estudio, de días, semanas y meses que van acompañados de sacrificio, trasnocho y mucho estrés (al igual que en toda profesión), por lo tanto es muy injusto que alguien que solamente ha visto par de vídeos en YouTube o leído tips en el rincón del vago quiera venir a ofrecer servicios como "Nutricionista", lo cual es un completo INSTRUSIMO PROFESIÓNAL! ❌


#luisveganutricion
#nutricionista
#nutricionydietetica
#fitness
#educacionnutricional #intrusismonutricional #nutricionydeporte #nutricion #iifym #nutricionistadietista

Lo más triste para mí, mis colegas y futuros colegas, es que las personas apoyan este delito, sobre todo en nuestra profesión, que lastimosamente es la que más se ve afectada, pues todos se creen "Nutricionistas" y muchos aceptan pagar 💸una valoración nutricional a alguien que ni siquiera sabe que hace o dice, solo por el hecho de que les sale "más barato" y lo peor es que esto sucede a menudo con nuestra profesión, debido a que sería muy raro que alguien le pagara a una persona sin título profesional como odontólogo para que le hiciese un diseño de sonrisa o si? Pues obviamente no! ya que todos pensarían que no se quieren joder sus dientes, pero si se quieren joder toda su salud pagandole a gente que nunca se graduó en el campo de la nutrición🤷‍♂🙄
➖
Para ser Nutricionista Dietista se requieren de años de estudio, de días, semanas y meses que van acompañados de sacrificio, trasnocho y mucho estrés (al igual que en toda profesión), por lo tanto es muy injusto que alguien que solamente ha visto par de vídeos en YouTube o leído tips en el rincón del vago quiera venir a ofrecer servicios como "Nutricionista", lo cual es un completo INSTRUSIMO PROFESIÓNAL! ❌
➖

#luisveganutricion
#nutricionista
#nutricionydietetica
#fitness
#educacionnutricional #intrusismonutricional #nutricionydeporte #nutricion #iifym #nutricionistadietista
3 0 17 minutes ago

New post is live!! One of the questions I get asked most often is what do you eat? Well now you will get to see what a day of food looks like for me. It gets a little crazy at the end of the day, but that’s life. When you have a lot of macros to work with it’s not anyways easy getting enough food in throughout the day. I usually make up for it at the end. 🤷‍♀️ Click on the link in my bio to see my latest post. Macro counting is like Tetris you figure out what fits where. I’ve always loved puzzles. #fitformotherhood #whatiatewednesday #macros #iifym #reversediet @avatarnutrition

New post is live!! One of the questions I get asked most often is what do you eat? Well now you will get to see what a day of food looks like for me. It gets a little crazy at the end of the day, but that’s life. When you have a lot of macros to work with it’s not anyways easy getting enough food in throughout the day. I usually make up for it at the end. 🤷‍♀️ Click on the link in my bio to see my latest post. Macro counting is like Tetris you figure out what fits where. I’ve always loved puzzles. #fitformotherhood #whatiatewednesday #macros #iifym #reversediet @avatarnutrition
3 0 17 minutes ago

TRY THIS 🔥💯 -
Got a push workout in with the boys yesterday @molivate @salasfit247 @jesus18913 @seb_gomez18 💪🏻💪🏻 -
Finished of with this challenge
1️⃣ plank pop up
2️⃣ clapping pushup
3️⃣ Superman push-up
You don’t go until the person before you finishes ☝🏻😎
—————————————————————————————————————-🙌🏼 Spots open but limited !! For training in the Long Beach area 💪🏻 @molivate gym and all training inquiries ! Feel free to email me @ georgesalas024@gmail.com


#Entrepreneur #business #fitness
#marketing #fitfam #fitspo #hardwork #dedication #personaltrainer #noexcuses #justdoit #bodybuilding #progressnotperfection #traindaily #iifym #flexibledieting #doMORE #food #personaltrainer #molivate #teamworkmakesthedreamwork #cantstopwontstop

TRY THIS 🔥💯 -
Got a push workout in with the boys yesterday @molivate @salasfit247 @jesus18913 @seb_gomez18 💪🏻💪🏻 -
Finished of with this challenge 
1️⃣ plank pop up 
2️⃣ clapping pushup 
3️⃣ Superman push-up 
You don’t go until the person before you finishes ☝🏻😎
—————————————————————————————————————-🙌🏼 Spots open but limited !! For training in the Long Beach area 💪🏻 @molivate gym and all training inquiries ! Feel free to email me @ georgesalas024@gmail.com •
•
•
#Entrepreneur #business #fitness 
#marketing #fitfam #fitspo #hardwork #dedication #personaltrainer #noexcuses #justdoit #bodybuilding #progressnotperfection #traindaily #iifym #flexibledieting #doMORE #food #personaltrainer #molivate #teamworkmakesthedreamwork #cantstopwontstop
18 4 17 minutes ago

What’s the best kind of workout?⁣⁣
⁣⁣
THE ONE YOU’LL DO!⁣⁣
⁣⁣
Find something you enjoy. You’re way more likely to get the job done. ⁣⁣
⁣⁣
Don’t do it for them. Do it for you. End of story. #flexfriday

What’s the best kind of workout?⁣⁣
⁣⁣
THE ONE YOU’LL DO!⁣⁣
⁣⁣
Find something you enjoy. You’re way more likely to get the job done. ⁣⁣
⁣⁣
Don’t do it for them. Do it for you. End of story. #flexfriday
25 9 18 minutes ago

🍁 Fall in love with taking care of your body. 🍁 Find a workout routine (or a workout partner) that you can have fun with, figure out what your favorite types of fruits and veggies are, and make sleep a priority! Don’t wait until next years’ resolution to make a change.

🍁 Fall in love with taking care of your body. 🍁 Find a workout routine (or a workout partner) that you can have fun with, figure out what your favorite types of fruits and veggies are, and make sleep a priority! Don’t wait until next years’ resolution to make a change.
5 1 19 minutes ago

Top #iifym posts

is tracking your workouts necessary?
YES
that's it, that's the answer to that🙆🏻‍♀️

is tracking your workouts necessary?
YES
that's it, that's the answer to that🙆🏻‍♀️
272 13 1 hour ago

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
-
All aboard the Gainz Train, this is the 3rd installment of the series!
-
The leg day movements predominantly work the following muscles: quads, hamstrings, glutes and calves, this workout hits all of them and is guaranteed to give you an awesome leg workout!
..
Let me know below what split you are following and enjoy the most!
-
We hope you are enjoying our recent workout series!
-
If you are following this new workout series and are waiting for the next one comment "💪" down below so we know there is interest! 👊
-
Don't forget to turn on post notifications in the top right of this workout ••• so you never miss a workout or post!📲
.
.
. .
.
#squat #squats #glutes #legday #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #hypertrophy #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily#iifym #sportperformance

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
- 
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
- 
All aboard the Gainz Train, this is the 3rd installment of the series!
- 
The leg day movements predominantly work the following muscles: quads, hamstrings, glutes and calves, this workout hits all of them and is guaranteed to give you an awesome leg workout!
..
Let me know below what split you are following and enjoy the most!
- 
We hope you are enjoying our recent workout series!
- 
If you are following this new workout series and are waiting for the next one comment "💪" down below so we know there is interest! 👊
- 
Don't forget to turn on post notifications in the top right of this workout ••• so you never miss a workout or post!📲
.
.
. .
.
#squat #squats #glutes #legday #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift  #hypertrophy  #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #shouldermobility #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym #sportperformance
1,311 6 1 hour ago

🚨NEW - Loaded Ground Beef & Potatoes Skillet

Another one pan-er for y’all. This one is extra cheesy, beefy, bacony, and flush with diggity. 22g of protein and just 13g of carbs per serving, too!

Add it to your queue 👉 https://masonfit.com/loaded-ground-beef-and-potatoes-skillet/

🚨NEW - Loaded Ground Beef & Potatoes Skillet

Another one pan-er for y’all. This one is extra cheesy, beefy, bacony, and flush with diggity. 22g of protein and just 13g of carbs per serving, too!

Add it to your queue 👉 https://masonfit.com/loaded-ground-beef-and-potatoes-skillet/
746 34 54 minutes ago

If you ever wanted Twinkies without filling and you wanted HUNDREDS of them, Post cereal has you covered! Just think... in 2012 Twinkies didn’t even exist anymore, and in 2019 they’re everything from cereal to ice cream to lip balm. What a world we live in! These will be available nationwide beginning late December. Thanks @post_cereals! Review will come, as they do.

If you ever wanted Twinkies without filling and you wanted HUNDREDS of them, Post cereal has you covered! Just think... in 2012 Twinkies didn’t even exist anymore, and in 2019 they’re everything from cereal to ice cream to lip balm. What a world we live in! These will be available nationwide beginning late December. Thanks @post_cereals! Review will come, as they do.
729 36 2 hours ago

🥘Higher Calorie Vs. Lower Calorie Meals🥘
*Swipe for Four more weight loss meal examples💪🏻✨

🙂 Calories ARE THE EASIEST WAY to control, manage and understand fat loss. Here’s how to tailor your meal accordingly.

You don’t need to do anything crazyyy to “create a calorie deficit” to lose weight! This post by @livevitae shows some simple ways to reduce calories whilst maintaining optimal nutrients, keeping us full + fuelled💪🏻
⠀ ⠀
🍳EGGS + AVO
🔺Higher calories:
4 eggs, 1tsp oil, 200g Kale, 150g Tomatoes, 1 Avocado
🔻Lower calories:
1/2 Avocado, 1 egg, 100g Kale

🍗MEAT + FRIES
🔺Higher calories:
Beef 10% fat, 20% more sweet potato + avo
🔻Lower calories:
Turkey burger, 20% less sweet potato + avo

🥑 VEGGIE BREAKFAST
🔺Higher calories:
1/2 avo and extra eggs
🔻 Lower calories:
No oil in cooking

🥬 HEALTHY BOWL
🔺 Higher calories: more sourdough bread + egg
🔻 Lower calories: 1/2 orange extra + Kale

🍣 SALMON
🔺Higher calories:
1 large sweet potatoes + whole avo + 1 tbsp oil
🔻 Lower calories:
1/2 sweet potato less avo and oil

Happy Cooking 👩🏻‍🍳❤️ xx

#cleaneating #healthyeating #nutrition #cleaneats #mealprep #glutenfree #fitfood #protein #weightloss #paleo #dairyfree #recipe #healthyfood #keto #calories #flexibledieting #iifym #primal #gains

🥘Higher Calorie Vs. Lower Calorie Meals🥘
*Swipe for Four more weight loss meal examples💪🏻✨
⠀
🙂 Calories ARE THE EASIEST WAY to control, manage and understand fat loss. Here’s how to tailor your meal accordingly.
⠀
You don’t need to do anything crazyyy to “create a calorie deficit” to lose weight! This post by @livevitae shows some simple ways to reduce calories whilst maintaining optimal nutrients, keeping us full + fuelled💪🏻
⠀ ⠀
🍳EGGS + AVO
🔺Higher calories:
4 eggs, 1tsp oil, 200g Kale, 150g Tomatoes, 1 Avocado
🔻Lower calories:
1/2 Avocado, 1 egg, 100g Kale
⠀
🍗MEAT + FRIES
🔺Higher calories:
Beef 10% fat, 20% more sweet potato + avo
🔻Lower calories:
Turkey burger, 20% less sweet potato + avo
⠀
🥑 VEGGIE BREAKFAST
🔺Higher calories:
1/2 avo and extra eggs
🔻 Lower calories:
No oil in cooking
⠀
🥬 HEALTHY BOWL
🔺 Higher calories: more sourdough bread + egg
🔻 Lower calories: 1/2 orange extra + Kale
⠀
🍣 SALMON
🔺Higher calories:
1 large sweet potatoes + whole avo + 1 tbsp oil
🔻 Lower calories:
1/2 sweet potato less avo and oil
⠀
Happy Cooking 👩🏻‍🍳❤️ xx
⠀
#cleaneating #healthyeating #nutrition #cleaneats #mealprep #glutenfree #fitfood #protein #weightloss #paleo #dairyfree #recipe #healthyfood #keto #calories #flexibledieting #iifym #primal #gains
4,178 19 2 hours ago

Tonight’s review at JunkBanter.com! Does Christmas rule? Is this cereal good? Is it better that the snowmen look like little tiny marshmallow penises? Find out all this and more at the link in my profile page!

Tonight’s review at JunkBanter.com! Does Christmas rule? Is this cereal good? Is it better that the snowmen look like little tiny marshmallow penises? Find out all this and more at the link in my profile page!
3,921 99 16 hours ago

Tonight’s review at JunkBanter.com! Link on profile page and in my IG story. Follow on Facebook, Twitter, and Snapchat 👻: junkbanter. If you’ve tried this product, share your thoughts below!

Tonight’s review at JunkBanter.com! Link on profile page and in my IG story. Follow on Facebook, Twitter, and Snapchat 👻: junkbanter. If you’ve tried this product, share your thoughts below!
2,991 83 14 November, 2019

New Flamin' Hot Kettle Cooked Lay's chips will be out in February, according to Frito-Lay!

New Flamin' Hot Kettle Cooked Lay's chips will be out in February, according to Frito-Lay!
1,958 76 4 hours ago

Le delizie di Tina 💝 TORTA VEGAN MELE E NOCI 🌸
Oggi in ambulatorio ho aperto la porta e ho visto entrare una busta 😂 era un dolcino vegan Very very light con Tina al seguito 😮😂😍
Non vi dico il profumo che emanava quando ho aperto il vassoio 🥴
Il gusto ha poi confermato la leggerezza dell’impasto e la bontà degli ingredienti!! Non potevo rifiutare uno spuntino alle mele così 😏
Vi lascio qui le dosi:
- 200gr di farina integrale
- 80 gr di zucchero di canna
- succo di limone
- 200 ml di latte di soia alla vaniglia
- 3 mele - 1 bustina di pane degli angeli
- 100 gr di olio di semi
- 1 fiala di aroma di vaniglia
Tagliate a pezzettini le mele 🍏 🍎 e bagnatele col succo di limone. Aggiungete lo zucchero, le noci e il latte di soia, infine la farina 🌾 e l’olio. Mescolate bene e aggiungete il lievito setacciato. Infornate a 180 gradi.
Grazie @tinarella53 💝era squisito😋 #snacktime #snacksano #merenda #foodporn #fitfood #dolcilight #foodblogger #iifym #macros #dietasana #alimentazione #instafood #protein #workout #goodmorning #buongiorno #healthyfood #healthylife #glutenfree #recipes #ricettefit #ricettelight #vegan #ricettevegane

Le delizie di Tina 💝 TORTA VEGAN MELE E NOCI 🌸
Oggi in ambulatorio ho aperto la porta e ho visto entrare una busta 😂 era un dolcino vegan Very very light con Tina al seguito 😮😂😍
Non vi dico il profumo che emanava quando ho aperto il vassoio 🥴
Il gusto ha poi confermato la leggerezza dell’impasto e la bontà degli ingredienti!! Non potevo rifiutare uno spuntino alle mele così 😏
Vi lascio qui le dosi:
- 200gr di farina integrale
- 80 gr di zucchero di canna
- succo di limone
- 200 ml di latte di soia alla vaniglia
- 3 mele - 1 bustina di pane degli angeli
- 100 gr di olio di semi
- 1 fiala di aroma di vaniglia 
Tagliate a pezzettini le mele 🍏 🍎 e bagnatele col succo di limone. Aggiungete lo zucchero, le noci e il latte di soia, infine la farina 🌾 e l’olio. Mescolate bene e aggiungete il lievito setacciato. Infornate a 180 gradi.
Grazie @tinarella53 💝era squisito😋 #snacktime#snacksano #merenda #foodporn #fitfood #dolcilight #foodblogger #iifym #macros #dietasana #alimentazione #instafood #protein #workout #goodmorning #buongiorno #healthyfood #healthylife #glutenfree #recipes #ricettefit #ricettelight#vegan#ricettevegane
152 15 3 hours ago