#iifym Instagram Photos & Videos

iifym - 11m posts

Nothing but smiles over here because I had the limited edition @krispykreme donut today. Highly recommend! •
Also, I will be at @southhillsvillage_gnc tomorrow from 10A-3P with @dadbod_denny and the GNC Team! We’ll be giving away @ghostlifestyle samples, free merch with every purchase and of course, @chipsahoy smoothies 🤘🏽 •
Hope to see y’all there! Much love y’all.

Nothing but smiles over here because I had the limited edition @krispykreme donut today. Highly recommend! •
Also, I will be at @southhillsvillage_gnc tomorrow from 10A-3P with @dadbod_denny and the GNC Team! We’ll be giving away @ghostlifestyle samples, free merch with every purchase and of course, @chipsahoy smoothies 🤘🏽 •
Hope to see y’all there! Much love y’all.

10 1 20 July, 2019
Cheesy beef nachos 🍽 I made chips with a chia and quinoa @farrahsnz wrap, cooked in the air fryer.
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Other ingredients: 100g prime beef mince, 50g organic chopped tomatoes, Mexican seasoning, spray olive oil and 20g low fat cheese.
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390 Calories, 33g Protein, 25g carbs, 16g fat ✅
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#anjulifitsquad #anjulifitforlife #iifym #iifymrecipes #fitnesstransformation #fitnessjourney #fitnessmotivation #healthyrecipes #healthynachos #nachos #farrahs

Cheesy beef nachos 🍽 I made chips with a chia and quinoa @farrahsnz wrap, cooked in the air fryer.
.
Other ingredients: 100g prime beef mince, 50g organic chopped tomatoes, Mexican seasoning, spray olive oil and 20g low fat cheese.
.
390 Calories, 33g Protein, 25g carbs, 16g fat ✅
.
.
.
.
.
.
#anjulifitsquad #anjulifitforlife #iifym #iifymrecipes #fitnesstransformation #fitnessjourney #fitnessmotivation #healthyrecipes #healthynachos #nachos #farrahs

2 0 20 July, 2019
Fast Food Friday: Macro friendly food items for when you’re on the go and don’t have time to cook or for when you just want to switch things up. Keep in mind the macros could be off so if you’re losing weight round the numbers higher. Tag a friend who needs this
.
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Spinach feta egg white breakfast wrap from Starbucks:
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Protein: 20g
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Carbs: 34g
.
Fat: 8g
.
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#mercedessandsfitness #iifym #iifymfood #flexibledieting #countingmacros #trackingmacros #fitfam #fitnessgoals #fitnessjourney #weightlossjourney

Fast Food Friday: Macro friendly food items for when you’re on the go and don’t have time to cook or for when you just want to switch things up. Keep in mind the macros could be off so if you’re losing weight round the numbers higher. Tag a friend who needs this
.
.
Spinach feta egg white breakfast wrap from Starbucks:
.
Protein: 20g
.
Carbs: 34g
.
Fat: 8g
.
.
#mercedessandsfitness #iifym #iifymfood #flexibledieting #countingmacros #trackingmacros #fitfam #fitnessgoals #fitnessjourney #weightlossjourney

1 0 20 July, 2019
This is what it’s all about! Action. Don’t sit and wonder, go out and do! 
Posted @withrepost • @laurainwaterland I always wondered why somebody didn’t do something about that then I realised I was somebody 🦸🏽‍♂️🦸🏼‍♀️ with #ChangeMakers @manuelbergmann & @alicia_annisa ➡️ it starts with YOU! #take3forthesea, collect an #adventurebag, do a #5minutebeachcleanup, anything... just do something 💪🏻 You have the power

This is what it’s all about! Action. Don’t sit and wonder, go out and do!
Posted @withrepost@laurainwaterland I always wondered why somebody didn’t do something about that then I realised I was somebody 🦸🏽‍♂️🦸🏼‍♀️ with #ChangeMakers @manuelbergmann & @alicia_annisa ➡️ it starts with YOU! #take3forthesea, collect an #adventurebag, do a #5minutebeachcleanup, anything... just do something 💪🏻 You have the power

4 1 20 July, 2019
Mid rerack... YES that’s a 25 😂 neverrr have I ever liked doing front squats but lately I’ve had an itch to venture into them. Started off leggies with stairs & these bad boys. 5x5 working sets and wooooo quads were on fiya 🔥 lots of good teaching videos on YouTube for proper positioning if you’re new to them like me. Give them a try! 
Benefits of front squats:
👉🏼 improve posture (helps back squat technique)
👉🏼 targets quads
👉🏼 helps develop better mobility
👉🏼 engages your core more

Mid rerack... YES that’s a 25 😂 neverrr have I ever liked doing front squats but lately I’ve had an itch to venture into them. Started off leggies with stairs & these bad boys. 5x5 working sets and wooooo quads were on fiya 🔥 lots of good teaching videos on YouTube for proper positioning if you’re new to them like me. Give them a try!
Benefits of front squats:
👉🏼 improve posture (helps back squat technique)
👉🏼 targets quads
👉🏼 helps develop better mobility
👉🏼 engages your core more

8 3 20 July, 2019
🎏Tag someone who will like this!
🥑 Join our 28-Day Keto Challenge community with 100% satisfied members
📖 The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
You'll get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan, and you WILL succeed. God willing 🙏
Click the link in bio 👉 @ketodietstip👈
👉What a delish and filling meals for #ketodinner .Can you name what is in the meal ☺️🥓🍗🥚 #ketoweightloss #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos#ketodietchallenge#ketodiettips

🎏Tag someone who will like this!
🥑 Join our 28-Day Keto Challenge community with 100% satisfied members
📖 The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
You'll get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan, and you WILL succeed. God willing 🙏
Click the link in bio 👉 @ketodietstip👈
👉What a delish and filling meals for #ketodinner .Can you name what is in the meal ☺️🥓🍗🥚 #ketoweightloss #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos #ketodietchallenge #ketodiettips

4 0 20 July, 2019
🎏Tag someone who will like this!
🥑 Join our 28-Day Keto Challenge community with 100% satisfied members
📖 The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
You'll get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan, and you WILL succeed. God willing 🙏
Click the link in bio 👉 @ketodietstip👈
👉What a delish and filling meals for #ketodinner .Can you name what is in the meal ☺️🥓🍗🥚 #ketoweightloss #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos#ketodietchallenge#ketodiettips

🎏Tag someone who will like this!
🥑 Join our 28-Day Keto Challenge community with 100% satisfied members
📖 The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
You'll get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan, and you WILL succeed. God willing 🙏
Click the link in bio 👉 @ketodietstip👈
👉What a delish and filling meals for #ketodinner .Can you name what is in the meal ☺️🥓🍗🥚 #ketoweightloss #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos #ketodietchallenge #ketodiettips

5 0 20 July, 2019
I had sauteed butternut squash and sage for snack. Was pretty good #butternutsquash #vegetables #carbs #iifym #healthycarbs #healthyfats #vegetarian

I had sauteed butternut squash and sage for snack. Was pretty good #butternutsquash #vegetables #carbs #iifym #healthycarbs #healthyfats #vegetarian

0 0 20 July, 2019
DEAR BUSY PROFESSIONALS...This Was A Game Changer For Me.
.
Ever feel like you just wanted to “stop thinking”? Or that your brain just needs a rest? 😂
.
Trust me, I've 100% felt like this too.
.
After a long day of work in the office and commuting back and forth into NYC, my brain used to feel like mush. .
.
Long days & a demanding schedule it made it challenging to consistently eat well. Some weeks I would eat well and prepare some meals, but others i just didn't have the time.
.
And keeping on top of what food would be best for my goals was an obstacle. .
So…
.
What was the thing that saved my energy and time? A strategy I call "Automating my Nutrition."
.
Which means eating the same meal every day for at least 1 or 2 meals. .
.
Here are the top reasons why "Nutrition Automation" can change EVERYTHING for you: .
.
- No guess-work or "winging-it" with your nutrition. .
- Proper meals that leave you fueled properly and energized.
- No feeling guilty about grabbing junk food or fast food for lunch twice a week. .
- AMAZING consistent results with your body and fitness! .
.
This is your foundation...
.
Now…
.
You may be asking “But Jesse, now I have to ‘think’ about what meals to automate! .

Well, you only have to think about it once, rather than coming up with what to eat every single day. .
AND.....that’s where I come in.
.
A coach isn’t some person that screams at you day and night, spitting all over your face and stuff 😂 .
A coach is someone who can guide you🔮...And in some ways...even think FOR you...
.
“What?! Serious!?” Yes, serious.
.
I do the heavy thinking for you.🏋️
.
You just get it & do it, without having to spend extra brain power trying to “figure it out”.
.
So, if ya tired of “figuring it out”, when you could use that energy on things like your career, social life, or whatever.
.
If you're exhausted with wasting energy wondering whether you’re “doing it right”

Then let me do the heavy lifting and thinking for you.♥️
.
P.S: If you want in on this shoot me a msg NOW and I’ll give you a sample daily meal plan so you can see HOW to start eating on a day to day basis to get freedom in your health and build sustainable energy in your body.🔋

DEAR BUSY PROFESSIONALS...This Was A Game Changer For Me.
.
Ever feel like you just wanted to “stop thinking”? Or that your brain just needs a rest? 😂
.
Trust me, I've 100% felt like this too.
.
After a long day of work in the office and commuting back and forth into NYC, my brain used to feel like mush. .
.
Long days & a demanding schedule it made it challenging to consistently eat well. Some weeks I would eat well and prepare some meals, but others i just didn't have the time.
.
And keeping on top of what food would be best for my goals was an obstacle. .
So…
.
What was the thing that saved my energy and time? A strategy I call "Automating my Nutrition."
.
Which means eating the same meal every day for at least 1 or 2 meals. .
.
Here are the top reasons why "Nutrition Automation" can change EVERYTHING for you: .
.
- No guess-work or "winging-it" with your nutrition. .
- Proper meals that leave you fueled properly and energized.
- No feeling guilty about grabbing junk food or fast food for lunch twice a week. .
- AMAZING consistent results with your body and fitness! .
.
This is your foundation...
.
Now…
.
You may be asking “But Jesse, now I have to ‘think’ about what meals to automate! .

Well, you only have to think about it once, rather than coming up with what to eat every single day. .
AND.....that’s where I come in.
.
A coach isn’t some person that screams at you day and night, spitting all over your face and stuff 😂 .
A coach is someone who can guide you🔮...And in some ways...even think FOR you...
.
“What?! Serious!?” Yes, serious.
.
I do the heavy thinking for you.🏋️
.
You just get it & do it, without having to spend extra brain power trying to “figure it out”.
.
So, if ya tired of “figuring it out”, when you could use that energy on things like your career, social life, or whatever.
.
If you're exhausted with wasting energy wondering whether you’re “doing it right”

Then let me do the heavy lifting and thinking for you.♥️
.
P.S: If you want in on this shoot me a msg NOW and I’ll give you a sample daily meal plan so you can see HOW to start eating on a day to day basis to get freedom in your health and build sustainable energy in your body.🔋

19 1 20 July, 2019
If you want to become physically stronger, you'll need healthy habits - like going to the gym. You'll also have to give up unhealthy habits - like eating junk food. Building mental strength requires healthy habits - like practicing gratitude - while also giving up unhealthy behavior, like giving up after the first failure.
__

@itsbulkingseason just released some dope apparel. Go check them out! Use code: Orozco10 for some money off your order. 👊🏼
__

Shirt: @alphalete 
Shorts: @tenthousand 
Belt: @cliffordlenox 
__

#deadlift #igfitness #gym #workout #health #bodybuilding #fitnessmotivation #gymislife #iifym #diet #bulkingseason #muscle #workoutvideos #aesthetic #weightlifting #24hourfitness #fitnessjourney #physique  #workouttolookgoodnaked

If you want to become physically stronger, you'll need healthy habits - like going to the gym. You'll also have to give up unhealthy habits - like eating junk food. Building mental strength requires healthy habits - like practicing gratitude - while also giving up unhealthy behavior, like giving up after the first failure.
__

@itsbulkingseason just released some dope apparel. Go check them out! Use code: Orozco10 for some money off your order. 👊🏼
__

Shirt: @alphalete
Shorts: @tenthousand
Belt: @cliffordlenox
__

#deadlift #igfitness #gym #workout #health #bodybuilding #fitnessmotivation #gymislife #iifym #diet #bulkingseason #muscle #workoutvideos #aesthetic #weightlifting #24hourfitness #fitnessjourney #physique #workouttolookgoodnaked

10 1 20 July, 2019
It doesn’t matter how slowly you go, as long as you don’t stop. Keep pushing 🌞

It doesn’t matter how slowly you go, as long as you don’t stop. Keep pushing 🌞

10 3 20 July, 2019
Hydration = Sick Pumps 💪

Someone told me the other day that I eat too much sodium in my diet. My response: educate yo’self on performance diets fool!

Sodium & potassium seem to get an extremely bad rap nowadays. One is viewed as the devil and the other people don’t really know wtf it is. Both are essential electrolytes that your body needs to not only function but to perform at a high level.

SODIUM is essential for proper hydration, you can drink all the water in the world but if you’re not getting enough sodium in your diet you won’t hold onto any of it in your body. It’s also essential for muscular contraction/relaxation & transmitting nerve impulses throughout the body. Don’t be scared of salt.

Sodium gets a bad name nowadays because everyone associates it with heart problems & high blood pressure but in actuality it is too much sodium AND not enough potassium in the diet that is the main cause of these issues. Which leads me to the under appreciated step-brother of the two...
⠀⠀⠀⠀⠀⠀⠀⠀
POTASSIUM is incredibly important. Not only does it help maintain pH balance, protect the stomach lining, prevent blood clots as well as shuttling important nutrients to cells but it also plays a role in storage of carbohydrates for fuel as well as being a main factor in the degree and frequency that your muscles are able to contract. The daily recommendation for potassium intake for most people is 4.7g but most are nowhere near that. Eat more potatoes, spinach, yogurt, bananas, salmon!

The long and short of it is this people. When your electrolyte balance is on point your body functions the way it is supposed to. When your body functions the way it’s supposed to you make some insane gahdamn gains. And to paraphrase @schwarzenegger when you make insane gahdamn gains you get gnarly pumps and it’s like your cumming all the time. #Science

Hydration = Sick Pumps 💪

Someone told me the other day that I eat too much sodium in my diet. My response: educate yo’self on performance diets fool!

Sodium & potassium seem to get an extremely bad rap nowadays. One is viewed as the devil and the other people don’t really know wtf it is. Both are essential electrolytes that your body needs to not only function but to perform at a high level.

SODIUM is essential for proper hydration, you can drink all the water in the world but if you’re not getting enough sodium in your diet you won’t hold onto any of it in your body. It’s also essential for muscular contraction/relaxation & transmitting nerve impulses throughout the body. Don’t be scared of salt.

Sodium gets a bad name nowadays because everyone associates it with heart problems & high blood pressure but in actuality it is too much sodium AND not enough potassium in the diet that is the main cause of these issues. Which leads me to the under appreciated step-brother of the two...
⠀⠀⠀⠀⠀⠀⠀⠀
POTASSIUM is incredibly important. Not only does it help maintain pH balance, protect the stomach lining, prevent blood clots as well as shuttling important nutrients to cells but it also plays a role in storage of carbohydrates for fuel as well as being a main factor in the degree and frequency that your muscles are able to contract. The daily recommendation for potassium intake for most people is 4.7g but most are nowhere near that. Eat more potatoes, spinach, yogurt, bananas, salmon!

The long and short of it is this people. When your electrolyte balance is on point your body functions the way it is supposed to. When your body functions the way it’s supposed to you make some insane gahdamn gains. And to paraphrase @schwarzenegger when you make insane gahdamn gains you get gnarly pumps and it’s like your cumming all the time. #Science

49 4 20 July, 2019
How many times have you tried to start journaling only to quit days (or a day lol) later?
⠀
Yeah, same
⠀
For years I tried to emulate all those brilliant successful people who say pretty much the same thing: journaling and meditating are habits of immeasurable value
⠀
I'd get a cool-ass new journal, sit down and then stare blankly at an empty sheet of paper
⠀
Now what? Where's the epiphany?
⠀
That or I'd start writing and ohmylord did all the things come pouring out of me like a pent-up dam of emotions and thoughts
⠀
Whoof. Talk about daunting. If that was journaling, who could do that every day??? Who would want to?
⠀
I finally started asking the right questions
⠀
▶️What do I want to get out of a journaling practice?
▶️How can I structure it to avoid overwhelm and make it happen daily?
⠀
FOLLOW THROUGH was the muscle I needed to develop first
⠀
And in order to develop follow through, it needed to feel simple. My brain needed framework
⠀
Eventually I started calling my outline the 3:1:1 strategy, and evolved morning and evening versions
▶️ swipe and save this post so you can give it a try! ⠀
I started seeing what the buzz was all about. Taking even 90 seconds at the beginning and end of my day started cascading into other changes
⠀
I was able to reset my head in the morning, remember what I was happy about and figure out what needed to be prioritized, In the evening I had to revisit that and see if I made it happen. If I didn't I got to determine what I needed to adjust so that I could make it happen the next day
⠀
90 seconds, twice a day. 3 minutes total
⠀
Insane what 3 minutes of intention can do
⠀
If you've ever wished you were "the kind of person who journals" this is the strategy for you. Try it out this week and let me know how it goes! 📒

How many times have you tried to start journaling only to quit days (or a day lol) later?

Yeah, same

For years I tried to emulate all those brilliant successful people who say pretty much the same thing: journaling and meditating are habits of immeasurable value

I'd get a cool-ass new journal, sit down and then stare blankly at an empty sheet of paper

Now what? Where's the epiphany?

That or I'd start writing and ohmylord did all the things come pouring out of me like a pent-up dam of emotions and thoughts

Whoof. Talk about daunting. If that was journaling, who could do that every day??? Who would want to?

I finally started asking the right questions

▶️What do I want to get out of a journaling practice?
▶️How can I structure it to avoid overwhelm and make it happen daily?

FOLLOW THROUGH was the muscle I needed to develop first

And in order to develop follow through, it needed to feel simple. My brain needed framework

Eventually I started calling my outline the 3:1:1 strategy, and evolved morning and evening versions
▶️ swipe and save this post so you can give it a try! ⠀
I started seeing what the buzz was all about. Taking even 90 seconds at the beginning and end of my day started cascading into other changes

I was able to reset my head in the morning, remember what I was happy about and figure out what needed to be prioritized, In the evening I had to revisit that and see if I made it happen. If I didn't I got to determine what I needed to adjust so that I could make it happen the next day

90 seconds, twice a day. 3 minutes total

Insane what 3 minutes of intention can do

If you've ever wished you were "the kind of person who journals" this is the strategy for you. Try it out this week and let me know how it goes! 📒

2 1 20 July, 2019
🎏Tag someone who will like this!
🥑 Join our 28-Day Keto Challenge community with 100% satisfied members
📖 The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
You'll get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan, and you WILL succeed. God willing 🙏
Click the link in bio 👉 @ketodietstip👈
👉What a delish and filling meals for #ketodinner .Can you name what is in the meal ☺️🥓🍗🥚 #ketoweightloss #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos#ketodietchallenge#ketodiettips

🎏Tag someone who will like this!
🥑 Join our 28-Day Keto Challenge community with 100% satisfied members
📖 The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
You'll get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan, and you WILL succeed. God willing 🙏
Click the link in bio 👉 @ketodietstip👈
👉What a delish and filling meals for #ketodinner .Can you name what is in the meal ☺️🥓🍗🥚 #ketoweightloss #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos #ketodietchallenge #ketodiettips

10 0 20 July, 2019
This photo was 2016-17. The photo may not look drastic, but I miss the old me. I intuitively ate, exercised 30 mins 4 days a week And most importantly NEVER restricted any food groups. Yes I posted meals w/ macros, only to show the contents. Yes I tracked my daily intake once a month if that per year to see how many calories I was eating out of curiosity. To be perfectly honest I was too lazy to weigh and track every little thing. Fast forward 1.5 years. I regained some weight.
.
I decided to try KETO 2018 and I had to learn how to track carbs. Doing Keto there is no gray area. I absolutely cannot intuitively eat, otherwise I wouldn’t be in nutritional ketosis. Keto led me into tracking / weighing everything. I was “That” girl who was annoyingly not eating certain things . I wasn’t restricting calories, but suppressing my cravings. I was literally eating 2000 calories maybe more a day. I gained inflammation and now every food item I looked at had a number! Once you know how to count carbs, you can’t un see it! Help! Lol
.
This led me into fasting. Oh man fasting. Smh 🤦🏻‍♀️Did it help with my inflammation? Yes absolutely. Did It shed fat like all the research claims. Heck yea! Did fasting fuel binge episodes? Resounding yes. What’s a binge you ask? It’s when you finally give into your cravings and instead of eating 2 cookies, you end but eating 3/4 of the box. Than you say well I already messed up so let’s go ahead and eat ALL my favorite foods 🤦🏻‍♀️.
.
Going back to my original post of this photo, it represents a girl who enjoyed working out because it made her feel good.
.
I didn’t restrict any food groups or tracked  how many hours fasted. .
This person was mindful and never binged. Key notes, if you restrict what you really want to eat, you will eventually binge eat your restricted foods. Moral of the story, Just eat that Cookie folks!! ✌🏻 .#balance .
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#healthybody#ketodiet#healthyeating #cleaneating#foodfreedom#lchfdiet#lchf#iifymgirls#pwr#bbgmoms#fatloss#eatingdisorderrecovery #momlife#intermittentfasting #mommylife#iifym#postbabybody#Postbaby#bbgprogress#pwr#macros#bbgcommunity#whole30 #wholefoods #fitmoms#intuitiveeating

This photo was 2016-17. The photo may not look drastic, but I miss the old me. I intuitively ate, exercised 30 mins 4 days a week And most importantly NEVER restricted any food groups. Yes I posted meals w/ macros, only to show the contents. Yes I tracked my daily intake once a month if that per year to see how many calories I was eating out of curiosity. To be perfectly honest I was too lazy to weigh and track every little thing. Fast forward 1.5 years. I regained some weight.
.
I decided to try KETO 2018 and I had to learn how to track carbs. Doing Keto there is no gray area. I absolutely cannot intuitively eat, otherwise I wouldn’t be in nutritional ketosis. Keto led me into tracking / weighing everything. I was “That” girl who was annoyingly not eating certain things . I wasn’t restricting calories, but suppressing my cravings. I was literally eating 2000 calories maybe more a day. I gained inflammation and now every food item I looked at had a number! Once you know how to count carbs, you can’t un see it! Help! Lol
.
This led me into fasting. Oh man fasting. Smh 🤦🏻‍♀️Did it help with my inflammation? Yes absolutely. Did It shed fat like all the research claims. Heck yea! Did fasting fuel binge episodes? Resounding yes. What’s a binge you ask? It’s when you finally give into your cravings and instead of eating 2 cookies, you end but eating 3/4 of the box. Than you say well I already messed up so let’s go ahead and eat ALL my favorite foods 🤦🏻‍♀️.
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Going back to my original post of this photo, it represents a girl who enjoyed working out because it made her feel good.
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I didn’t restrict any food groups or tracked how many hours fasted. .
This person was mindful and never binged. Key notes, if you restrict what you really want to eat, you will eventually binge eat your restricted foods. Moral of the story, Just eat that Cookie folks!! ✌🏻 . #balance .
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#healthybody #ketodiet #healthyeating #cleaneating #foodfreedom #lchfdiet #lchf #iifymgirls #pwr #bbgmoms #fatloss #eatingdisorderrecovery #momlife #intermittentfasting #mommylife #iifym #postbabybody #Postbaby #bbgprogress #pwr #macros #bbgcommunity #whole30 #wholefoods #fitmoms #intuitiveeating

3 0 20 July, 2019
Super easy stir fry 🍛 chopping board to plate in 10-15 minutes.

This will make one serve but just multiply by however many serves you want!

Lazy way: 2 honey soy chicken skewers
More effort: 125g chicken breast and @marionskitchenfood Honey, Soy Garlic marinade, best left to sit for a couple hours at least
1/2 a bok choy sliced or other Asian greens
1/2 small red capsicum
1/2-2/3 carrot, julienned 
1/4-1/2 small onion if you want
Diced or crushed garlic to taste (I used 1tsp)
1tsp soy sauce
Drizzle of ABC sauce to serve
You could also add some ginger to this
~cook the chicken with a drizzle of olive oil on the skewer or thin strips.
~when just cooked, remove from pan, turn the heat up to at least medium and chuck in the carrot, capsicum & onion. Cook for 2-3 minutes until warm and slightly softened
~use a few drops of sesame oil for extra flavour if you want
~throw in the greens, garlic and ginger if using, add the chicken back in and stir til greens are wilted, about 1-2 minutes
Serve on it’s own or with some rice. You could toss rice or noodles through this too. I’d choose Singapore noodles as they’re not too thick & heavy.
Drizzle a little ABC sauce over the top & enjoy 😋

I didn’t have enough bok choy last night so subbed it for some baby spinach too.

Super easy stir fry 🍛 chopping board to plate in 10-15 minutes.

This will make one serve but just multiply by however many serves you want!

Lazy way: 2 honey soy chicken skewers
More effort: 125g chicken breast and @marionskitchenfood Honey, Soy Garlic marinade, best left to sit for a couple hours at least
1/2 a bok choy sliced or other Asian greens
1/2 small red capsicum
1/2-2/3 carrot, julienned
1/4-1/2 small onion if you want
Diced or crushed garlic to taste (I used 1tsp)
1tsp soy sauce
Drizzle of ABC sauce to serve
You could also add some ginger to this
~cook the chicken with a drizzle of olive oil on the skewer or thin strips.
~when just cooked, remove from pan, turn the heat up to at least medium and chuck in the carrot, capsicum & onion. Cook for 2-3 minutes until warm and slightly softened
~use a few drops of sesame oil for extra flavour if you want
~throw in the greens, garlic and ginger if using, add the chicken back in and stir til greens are wilted, about 1-2 minutes
Serve on it’s own or with some rice. You could toss rice or noodles through this too. I’d choose Singapore noodles as they’re not too thick & heavy.
Drizzle a little ABC sauce over the top & enjoy 😋

I didn’t have enough bok choy last night so subbed it for some baby spinach too.

4 1 20 July, 2019
First day of my reverse diet which means PASTA! It was honestly like heaven in my mouth, especially after a rough Ab workout earlier 😜. This week I’ve added 25g of carbs per day to my food plan. After a week I’ll evaluate my progress, and if nothing has changed I will add 25 more grams OR 14g of carbs and 4g of fat. The goal here is to increase my calorie intake slowly so my body maintains its current weight and fat %. Who else is reversing or is in maintenance mode for the summer?! 🙋🏻‍♀️ .
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#reversediet #flexibledieting #iifym #dinner #fitfood #foodisfuel #healthyrecipes #macrocounting #macrofriendly #macros #ifitfitsyourmacros #flexibledietinglifestyle #maintenancemode #fitmom #fitness #cleaneating #eatcleantrainmean #summerbody #bodyafterbaby #fitmama #pwrathome #pwr2019 #weightlifting #nutrition

First day of my reverse diet which means PASTA! It was honestly like heaven in my mouth, especially after a rough Ab workout earlier 😜. This week I’ve added 25g of carbs per day to my food plan. After a week I’ll evaluate my progress, and if nothing has changed I will add 25 more grams OR 14g of carbs and 4g of fat. The goal here is to increase my calorie intake slowly so my body maintains its current weight and fat %. Who else is reversing or is in maintenance mode for the summer?! 🙋🏻‍♀️ .
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#reversediet #flexibledieting #iifym #dinner #fitfood #foodisfuel #healthyrecipes #macrocounting #macrofriendly #macros #ifitfitsyourmacros #flexibledietinglifestyle #maintenancemode #fitmom #fitness #cleaneating #eatcleantrainmean #summerbody #bodyafterbaby #fitmama #pwrathome #pwr2019 #weightlifting #nutrition

4 0 20 July, 2019
The closest to feeling free without going over. 
#hiking #tn #tennessee #outdoors #nature #fitfam #REI #lululemon #fitness #macros #fitspo #iifym #trails

The closest to feeling free without going over.
#hiking #tn #tennessee #outdoors #nature #fitfam #REI #lululemon #fitness #macros #fitspo #iifym #trails

7 1 20 July, 2019
LEMON & STRAWBERRY CHIPS AHOY FRUITY PEBBLES PROTEIN CAKE 🍋🍓🍪
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Weird mix? ANOTHER Chips Ahoy cake?! Maybe🤷🏻‍♀️ but damn it was delish!🤤😁 got this idea last night after peepin 👀 @megbertsmacros post! I put this sucker together in less than 10 minutes after work this afternoon too🙌😂 I baked the cake 🍰 this morning obviously 💁🏻‍♀️😆 I added some of these delicious 🍋Cannoli cookie bites from @minitomighty ! They’re so good and have powdery like coating that is sweet and perfect👌😋 Deets below!👇
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🍋28 grams @ghostlifestyle Chips Ahoy Whey Protein.
🍋5 grams cake flour.
🍋1 tsp baking powder.
🍋46 grams egg whites.
🍋120 grams canned pumpkin .
👩🏻‍🍳Whisk dry ingredients together and then add in wet ingredients and stir into a batter. Divide batter between 3 mini round baking dishes lined with parchment paper and bake at 350 for 16-18 minutes .
🍋Frosting.
🍋160 grams nonfat plain Greek yogurt mixed with 5 grams sugar free fat free lemon pudding mix .
🍋Toppings.
🍋21 grams Golden Cannoli Lemon Cookies.
🍋16 grams Marshmallow Fruity Pebbles.
🍋8 grams honey graham crackers.
🍋80 grams frozen strawberries .
🍋Macros (entire dessert).
🍋69 C/7 F/43 P 512 cals .
🍋Macros (cake itself).
🍋19 C/2 F/24 P 194 cals .
#cake #cakes #cakedecorating #cakesofinstagram #delicious #deliciousfood #iifym #iifymfood #iifymrecipes #instarecipe #sweet #sweettooth #macros #macrofriendly #macrofriendlyrecipe #macrocap #flexibledieting #flexibledietinglifestyle #carbs #protein #carbsafterdark #carbsatnight

LEMON & STRAWBERRY CHIPS AHOY FRUITY PEBBLES PROTEIN CAKE 🍋🍓🍪
.
Weird mix? ANOTHER Chips Ahoy cake?! Maybe🤷🏻‍♀️ but damn it was delish!🤤😁 got this idea last night after peepin 👀 @megbertsmacros post! I put this sucker together in less than 10 minutes after work this afternoon too🙌😂 I baked the cake 🍰 this morning obviously 💁🏻‍♀️😆 I added some of these delicious 🍋Cannoli cookie bites from @minitomighty ! They’re so good and have powdery like coating that is sweet and perfect👌😋 Deets below!👇
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🍋28 grams @ghostlifestyle Chips Ahoy Whey Protein.
🍋5 grams cake flour.
🍋1 tsp baking powder.
🍋46 grams egg whites.
🍋120 grams canned pumpkin .
👩🏻‍🍳Whisk dry ingredients together and then add in wet ingredients and stir into a batter. Divide batter between 3 mini round baking dishes lined with parchment paper and bake at 350 for 16-18 minutes .
🍋Frosting.
🍋160 grams nonfat plain Greek yogurt mixed with 5 grams sugar free fat free lemon pudding mix .
🍋Toppings.
🍋21 grams Golden Cannoli Lemon Cookies.
🍋16 grams Marshmallow Fruity Pebbles.
🍋8 grams honey graham crackers.
🍋80 grams frozen strawberries .
🍋Macros (entire dessert).
🍋69 C/7 F/43 P 512 cals .
🍋Macros (cake itself).
🍋19 C/2 F/24 P 194 cals .
#cake #cakes #cakedecorating #cakesofinstagram #delicious #deliciousfood #iifym #iifymfood #iifymrecipes #instarecipe #sweet #sweettooth #macros #macrofriendly #macrofriendlyrecipe #macrocap #flexibledieting #flexibledietinglifestyle #carbs #protein #carbsafterdark #carbsatnight

14 8 20 July, 2019
Want to know the key to success?⁣
⁣
Show up. ⁣
⁣
Be consistent. ⁣
⁣
Always be open to evolving. ⁣
⁣
Surround yourself with people who inspire you and help keep you accountable. ⁣
⁣
I’ve had a few coaches on my health journey and have learned so much from each one of them, but this gal right here has been essential to the coach/mentor I have become. She not only cares about me personally but also my whole family unit. She loves hard. She shows up. This is the kind of coach I want to be. She makes me want to be better. ⁣
⁣
Find people who care. People who help push you out of your comfort zone. Who believe in you. Who cheer you on. Who care more about you as a person rather than your before and after photo. ⁣
⁣
Those people leave imprints on your life that you know change you! They inspire you to level up. ⁣
⁣
Thank you @lauriechristineking for being such a wonderful coach/mentor. You are loved something fierce by the Morris crew!! ♥️ #malachiyee

Want to know the key to success?⁣

Show up. ⁣

Be consistent. ⁣

Always be open to evolving. ⁣

Surround yourself with people who inspire you and help keep you accountable. ⁣

I’ve had a few coaches on my health journey and have learned so much from each one of them, but this gal right here has been essential to the coach/mentor I have become. She not only cares about me personally but also my whole family unit. She loves hard. She shows up. This is the kind of coach I want to be. She makes me want to be better. ⁣

Find people who care. People who help push you out of your comfort zone. Who believe in you. Who cheer you on. Who care more about you as a person rather than your before and after photo. ⁣

Those people leave imprints on your life that you know change you! They inspire you to level up. ⁣

Thank you @lauriechristineking for being such a wonderful coach/mentor. You are loved something fierce by the Morris crew!! ♥️ #malachiyee

18 2 20 July, 2019
🥵Ready to cool down?!
🥤🥤This weekend, 🌟Buy 2 drinks get your choice of 1 ice cream cup or drink FREE!
💥Promo: Open - 7pm | Fri 07/19 - Sun 07/21

🥵Ready to cool down?!
🥤🥤This weekend, 🌟Buy 2 drinks get your choice of 1 ice cream cup or drink FREE!
💥Promo: Open - 7pm | Fri 07/19 - Sun 07/21

22 2 20 July, 2019
Top set from todays pulls 1x3@405lbs. Defintely a beltless conventional PR 🤙.
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Hit a 5x3@325,315,315,315,315lbs (1.5inch deficit) after my top set.

Top set from todays pulls 1x3@405lbs. Defintely a beltless conventional PR 🤙.
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Hit a 5x3@325,315,315,315,315lbs (1.5inch deficit) after my top set.

16 5 20 July, 2019
Who doesn't love a delicious cheeseburger??? I know we do in this household!

Here's a different variation to enjoy your favorite cheeseburger:

What's in it?:
-Lean ground beef (rinse once cooked to remove even more fat)
-Brown rice, or a different carb source of your choice
-Any, and every burger fixing you love! We added ketchup, mustard, avocado mayo, pickles, tomatoes, avocado, and cheese!

#fullscenelifestyle
#fullsceneathleticcentre 
#iifym
#macros
#summer
#weightloss
#easyrecipes

Who doesn't love a delicious cheeseburger??? I know we do in this household!

Here's a different variation to enjoy your favorite cheeseburger:

What's in it?:
-Lean ground beef (rinse once cooked to remove even more fat)
-Brown rice, or a different carb source of your choice
-Any, and every burger fixing you love! We added ketchup, mustard, avocado mayo, pickles, tomatoes, avocado, and cheese!

#fullscenelifestyle
#fullsceneathleticcentre
#iifym
#macros
#summer
#weightloss
#easyrecipes

5 1 20 July, 2019
One of many tequila shots from this past week. We bought the drink package so I just kept ordering the 17 dollar shot of Roca Patron 😂😂😂
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Didn’t take a ton of pictures, but had a blast on our cruise. We lived fully and enjoyed mindfully. Drank a lot, ate good food, spent great quality time with family and met new friends.
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And no, this is not Erika in the video, this is her sister. Also, no, they are not twins 😂😂😂
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Visit Www.ChildressFitness.Com for all Coaching Inquiries. (Link in Bio)
💥
Gym: @powerhouse_gym_kalamazoo
Coaching: @jmihalyfit
Supps: @morphogenben 
Health: @revive_md

One of many tequila shots from this past week. We bought the drink package so I just kept ordering the 17 dollar shot of Roca Patron 😂😂😂
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Didn’t take a ton of pictures, but had a blast on our cruise. We lived fully and enjoyed mindfully. Drank a lot, ate good food, spent great quality time with family and met new friends.
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And no, this is not Erika in the video, this is her sister. Also, no, they are not twins 😂😂😂
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Visit Www.ChildressFitness.Com for all Coaching Inquiries. (Link in Bio)
💥
Gym: @powerhouse_gym_kalamazoo
Coaching: @jmihalyfit
Supps: @morphogenben
Health: @revive_md

28 6 20 July, 2019
@wonderboyq decided to make some pretty amazing cheeseburgers for dinner tonight. For the buns he ended up baking some pretty delicious brioche buns BUT it’s my low carb day so I opted to make my own. I used @allamericannutritionco APM to make some flatbreads. Though the flatbreads didn’t turn out how I envisioned the taste was there and that’s what matters. Eating healthy and enjoying family dinners is possible. Making these simple swaps is a way to still enjoy family meal times but also meet your nutrition numbers.
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#Repost @jdance5862 with @get_repost
・・・ #iifym #burgers #nutrition #nutritioncoach #onlinecoach #yesthisfitmymacros

@wonderboyq decided to make some pretty amazing cheeseburgers for dinner tonight. For the buns he ended up baking some pretty delicious brioche buns BUT it’s my low carb day so I opted to make my own. I used @allamericannutritionco APM to make some flatbreads. Though the flatbreads didn’t turn out how I envisioned the taste was there and that’s what matters. Eating healthy and enjoying family dinners is possible. Making these simple swaps is a way to still enjoy family meal times but also meet your nutrition numbers.
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#Repost @jdance5862 with @get_repost
・・・ #iifym #burgers #nutrition #nutritioncoach #onlinecoach #yesthisfitmymacros

6 0 20 July, 2019
#flexfriday and #ftypefriday. Work hard and play hard, also stay hydrated, currently in a heat wave. #drip #livefit #iifym #gains #car #swole #flex #ftype #ftypenation #jaguarftype #jaguar #friyay

#flexfriday and #ftypefriday. Work hard and play hard, also stay hydrated, currently in a heat wave. #drip #livefit #iifym #gains #car #swole #flex #ftype #ftypenation #jaguarftype #jaguar #friyay

5 0 20 July, 2019
Some mood lighting of my dinner. Hubs is trying to take it easy on the red meat currently so I’m assisting but I have a huge ribeye for tomorrow and I can’t wait! 🥩 #health #healthy #food #iifym #yum #healthyfood  #motivation #fit #fitness #fitspo #fuel #sweat #strong #goals #nourish #work #workout #workforit  #hiit #lift #training #peloton #bodyrock #sweatflix #yoga #balance

Some mood lighting of my dinner. Hubs is trying to take it easy on the red meat currently so I’m assisting but I have a huge ribeye for tomorrow and I can’t wait! 🥩 #health #healthy #food #iifym #yum #healthyfood #motivation #fit #fitness #fitspo #fuel #sweat #strong #goals #nourish #work #workout #workforit #hiit #lift #training #peloton #bodyrock #sweatflix #yoga #balance

3 1 20 July, 2019
The Cajun BBQ Bowl, OUTSTANDING!!!
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Grilled Hormone-Free, Cage-Free Cajun Chicken, Broccoli, Green Onions, Red Onions, Red Peppers and PH BBQ Sauce
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#Cajun #MealPrep #Food #Athlete #Delivery #Protein #Health #ProteinHouse #Arizona #GilbertAZ #HealthyFood #Macros #IIFYM #Fitness #GetFit #Food #Lifestyle #CleanEating #Diet #OnlineOrders #PH #Arizona #FitKitchen #GlutenFree #Prep #GetHealthy #HealthyLife #FitFam #GoodFood #BBQ

The Cajun BBQ Bowl, OUTSTANDING!!!


Grilled Hormone-Free, Cage-Free Cajun Chicken, Broccoli, Green Onions, Red Onions, Red Peppers and PH BBQ Sauce
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#Cajun #MealPrep #Food #Athlete #Delivery #Protein #Health #ProteinHouse #Arizona #GilbertAZ #HealthyFood #Macros #IIFYM #Fitness #GetFit #Food #Lifestyle #CleanEating #Diet #OnlineOrders #PH #Arizona #FitKitchen #GlutenFree #Prep #GetHealthy #HealthyLife #FitFam #GoodFood #BBQ

16 4 20 July, 2019
Your weekend todo list:
✅ Eat a Willie’s Burger (surprise!)
✅ Get an @osaka_ya shaved ice
✅ Visit BestofSac.com and vote for us in the Best Burger, Midnight Snack and Cheap Eats categories!
#williesburgers #visitsacramento

#cheeseburger #eater #igerssac  #downtownsac #sacramentoproud #scoutsac #midtownsac #oldsac #burger #forkyeah #huffposttaste #iifym #bestofsacramento #eastsac #eeeeeats #theburgershow #🍔 #cityoftrees #yougottaeatthis

Your weekend todo list:
✅ Eat a Willie’s Burger (surprise!)
✅ Get an @osaka_ya shaved ice
✅ Visit BestofSac.com and vote for us in the Best Burger, Midnight Snack and Cheap Eats categories!
#williesburgers #visitsacramento

#cheeseburger #eater #igerssac #downtownsac #sacramentoproud #scoutsac #midtownsac #oldsac #burger #forkyeah #huffposttaste #iifym #bestofsacramento #eastsac #eeeeeats #theburgershow #🍔 #cityoftrees #yougottaeatthis

8 1 20 July, 2019
Change is an inevitable part of our lives. ✍️
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Change that transforms us, helps us realize our potential, and gives us fulfillment.
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And change that stops us, makes us self-critical, and grounds us to reality.
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Neither kind is good or bad. They both act in harmony to give us this amazing experience called life.
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Some types of change give us CONTROL and allow us to make important decisions.
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Things like the people we choose to spend our lives with or how we choose to take care of our bodies.
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This kind of change is important! This is what you should be attentive to.
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Control what you can control, don’t stress, and enjoy the ride. 🙌

Change is an inevitable part of our lives. ✍️
-
Change that transforms us, helps us realize our potential, and gives us fulfillment.
-
And change that stops us, makes us self-critical, and grounds us to reality.
-
Neither kind is good or bad. They both act in harmony to give us this amazing experience called life.
-
Some types of change give us CONTROL and allow us to make important decisions.
-
Things like the people we choose to spend our lives with or how we choose to take care of our bodies.
-
This kind of change is important! This is what you should be attentive to.
-
Control what you can control, don’t stress, and enjoy the ride. 🙌

7 2 20 July, 2019
S2. Legs on fire!🔥 5 sets: 
3 minutes on/1 minute off
500m Row
10 Kb swings 
Amrap med ball cleans 20lbs
*goal was faster on row each set. 
First and last round shown
@jdfunaro9 @conquerathlete 
#crossfit #conquerathlete #fitness #training #intervals #conditioning #kettlebellswings #squats #roguefitness #niketraining #garagegym #iifym #health #cellucor #xtend #gatorade #virusintl #stancesocks #sweat #instafitness #myasseatsmyshorts #consistency #legsaredead

S2. Legs on fire!🔥 5 sets:
3 minutes on/1 minute off
500m Row
10 Kb swings
Amrap med ball cleans 20lbs
*goal was faster on row each set.
First and last round shown
@jdfunaro9 @conquerathlete
#crossfit #conquerathlete #fitness #training #intervals #conditioning #kettlebellswings #squats #roguefitness #niketraining #garagegym #iifym #health #cellucor #xtend #gatorade #virusintl #stancesocks #sweat #instafitness #myasseatsmyshorts #consistency #legsaredead

5 0 20 July, 2019
Happy 25th birthday to me 🎉 This is a Big year ahead of me. Glad that I finally got to go to San Diego Comic Avon after years of wanting to go. Feeling old as shit, oh well, here’s to  another year 🤙🏻

Happy 25th birthday to me 🎉 This is a Big year ahead of me. Glad that I finally got to go to San Diego Comic Avon after years of wanting to go. Feeling old as shit, oh well, here’s to another year 🤙🏻

43 4 20 July, 2019
LOW CALORIE CHOCOLATE MOUSSE! This decadent chocolate mousse is only 3 INGREDIENTS, only 190 calories (for the whole thing!), and only 1 gram of sugar. Oh, and did I mention the 11 grams of protein? ⁣
⁣
Try it out! Perfect for satisfying those chocolate cravings!⁣
⁣
Ingredients⁣
- 50 grams dark chocolate ⁣
- 25 grams nonfat greek yoghurt ⁣
- 2 egg whites (about 60grams)⁣
⁣
MACROS: 189cal - 11.5P - 7.5C - 11.4F⁣
⁣
FULL RECIPE LINKED IN BIO!⁣
⁣
#food #foodstagram #foodie #food #foodporn #iifym #healthy #weightloss #weightlosstips #macrofriendly #flexibledieting #dietfood #cookies #healthyrecipe #sugarfree #sugarfreerecipe #diabeticfriendly #lowsugar #foodgasm #chocolate #breakfast #foodphotography #foodtography #biteshotbookclub #magazine_food #photography #epicfood #dessert

LOW CALORIE CHOCOLATE MOUSSE! This decadent chocolate mousse is only 3 INGREDIENTS, only 190 calories (for the whole thing!), and only 1 gram of sugar. Oh, and did I mention the 11 grams of protein? ⁣

Try it out! Perfect for satisfying those chocolate cravings!⁣

Ingredients⁣
- 50 grams dark chocolate ⁣
- 25 grams nonfat greek yoghurt ⁣
- 2 egg whites (about 60grams)⁣

MACROS: 189cal - 11.5P - 7.5C - 11.4F⁣

FULL RECIPE LINKED IN BIO!⁣

#food #foodstagram #foodie #food #foodporn #iifym #healthy #weightloss #weightlosstips #macrofriendly #flexibledieting #dietfood #cookies #healthyrecipe #sugarfree #sugarfreerecipe #diabeticfriendly #lowsugar #foodgasm #chocolate #breakfast #foodphotography #foodtography #biteshotbookclub #magazine_food #photography #epicfood #dessert

4 2 20 July, 2019
Friday Night Pump Sesh 🥳
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Felt good to get out of the office early and I to the gym for a gnarly back and shoulders workout 💪🏼 things moved smoothly while feeling decently strong!
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Major haircut needed 😂 Planning to knock that out in the morning, hit the gym, and get my ass to the pool to work on my tan 😎😂
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↘️ Back / Shoulder Workout ↙️
• TBar Row
• Lat Pulldown
• Underhand Cable Row
• Reverse Grip Lat Pulldown
• Machine Row
• Hammer Shoulder Press
• Cable Rear Delt Flies
• Cable Lateral Raised

Friday Night Pump Sesh 🥳
-
Felt good to get out of the office early and I to the gym for a gnarly back and shoulders workout 💪🏼 things moved smoothly while feeling decently strong!
-
Major haircut needed 😂 Planning to knock that out in the morning, hit the gym, and get my ass to the pool to work on my tan 😎😂
-
↘️ Back / Shoulder Workout ↙️
• TBar Row
• Lat Pulldown
• Underhand Cable Row
• Reverse Grip Lat Pulldown
• Machine Row
• Hammer Shoulder Press
• Cable Rear Delt Flies
• Cable Lateral Raised

18 5 20 July, 2019

Top #iifym posts

Hahahhaa good kind of fat 😁By @nutriitional
 Double tap if you like this one 😊 🎏Tag a friend that should read this❤️⁣
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#caloriesmix - #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo  #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #determination #healthylifestyle #active -

Hahahhaa good kind of fat 😁By @nutriitional
Double tap if you like this one 😊 🎏Tag a friend that should read this❤️⁣
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#caloriesmix - #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #determination #healthylifestyle #active -

4,225 45 19 July, 2019
Lunch: Tuna salad, egg salad, pickles, cheese crisp, berries, pecans and my favorite @choczero Keto Bark. So yummy! 😋 Recipes for both the tuna salad and egg salad are on getfitlaura.com.
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For 10% off your order from @choczero, use code getfitlaura at checkout. You can visit their website at www.choczero.com.

Lunch: Tuna salad, egg salad, pickles, cheese crisp, berries, pecans and my favorite @choczero Keto Bark. So yummy! 😋 Recipes for both the tuna salad and egg salad are on getfitlaura.com.
.
For 10% off your order from @choczero, use code getfitlaura at checkout. You can visit their website at www.choczero.com.

2,045 35 19 July, 2019
and now I know why people say I look intimidating lol

and now I know why people say I look intimidating lol

1,512 20 20 July, 2019
Here’s another “Looks good, I think I’ll buy it.” @Reeses Take 5 might appear brand new, but it’s the exact same bar as the original Take 5. Though they never advertised it, Take 5 has always used Reese’s peanut butter. Without labeling it as such, though, the Take 5 was criminally underappreciated and undersold since it debuted in late 2004. That’s where the new packaging should help; testers raved about this bar when given identical bars in the new and old packaging... which just confirms that the psychological aspect of food plays a big role. All that matters to me is that more people start eating Take 5 so we never lose it. Though the order changes depending on which day you ask, Take 5 will always be in my Top 3 candy bars along with Reese’s Nutrageous and Hershey’s Whatchamacallit. I found the packaging at Rite Aid next to some Halloween candy that’s out already (LOL.)

Here’s another “Looks good, I think I’ll buy it.” @Reeses Take 5 might appear brand new, but it’s the exact same bar as the original Take 5. Though they never advertised it, Take 5 has always used Reese’s peanut butter. Without labeling it as such, though, the Take 5 was criminally underappreciated and undersold since it debuted in late 2004. That’s where the new packaging should help; testers raved about this bar when given identical bars in the new and old packaging... which just confirms that the psychological aspect of food plays a big role. All that matters to me is that more people start eating Take 5 so we never lose it. Though the order changes depending on which day you ask, Take 5 will always be in my Top 3 candy bars along with Reese’s Nutrageous and Hershey’s Whatchamacallit. I found the packaging at Rite Aid next to some Halloween candy that’s out already (LOL.)

2,341 109 19 July, 2019
Adventuring ⛰✅ @_generalcuster_ and I would say it was a hail of a good time.....literally

Adventuring ⛰✅ @_generalcuster_ and I would say it was a hail of a good time.....literally

1,534 36 19 July, 2019
Definitely feeling all the smoothie vibes with the heat this week! ☀️ This is a remake of one of my fave smoothies from @tropicalsmoothiecafe called Health Nut. It’s loaded with lots of frozen fruit so it’s got awesome texture and the flavor is 💯💯💯
.
Here’s what’s in it:
• 1/2 frozen banana • 1/2 cup frozen blueberries • 1/2 cup frozen mango • 1 scoop (about 2 tbsp) vanilla protein powder • 1 tbsp almond butter • 3/4 cup of almond milk

To make: Blend, top with topping of choice and enjoy!
.
PS: I added a handful of @pitayaplus frozen dragon fruit cubes this morning... just to make the smoothie a bit thicker after sitting in the fridge overnight. But I love the color it made the smoothie too! 💗

Definitely feeling all the smoothie vibes with the heat this week! ☀️ This is a remake of one of my fave smoothies from @tropicalsmoothiecafe called Health Nut. It’s loaded with lots of frozen fruit so it’s got awesome texture and the flavor is 💯💯💯
.
Here’s what’s in it:
• 1/2 frozen banana • 1/2 cup frozen blueberries • 1/2 cup frozen mango • 1 scoop (about 2 tbsp) vanilla protein powder • 1 tbsp almond butter • 3/4 cup of almond milk

To make: Blend, top with topping of choice and enjoy!
.
PS: I added a handful of @pitayaplus frozen dragon fruit cubes this morning... just to make the smoothie a bit thicker after sitting in the fridge overnight. But I love the color it made the smoothie too! 💗

1,443 51 19 July, 2019
Here are Five 2000 Calorie Meal Plan ideas✨🍱✨ *Swipe to see all! Calories + recipes below :) x x

NUTRITION TIP💪⭐️
Some meals are repeated across the days. There is a lot of variety, but it can too be helpful towards your goals to find recipes you like and #mealprep
The more you prepare them, the more familiar of their calories | macros you become🤗 This can help you stay motivated + accountable.
⠀
⠀
💙DAY1️⃣ = 2178 Calories
BREAKFAST 1 - 🍳 ,🧀, 1/2🥑, 🥒,🍅+🍓
BREAKFAST 2 - protein oatmeal, chia seeds,🍓,🍌+pb 
SNACK 1 - protein muffin+fruit
LUNCH - 🍣 salmon cream cheese 🥑rolls
SNACK 2 - cottage cheese,🍓+cashews. 
DINNER - whole wheat tortilla,🧀, spinach, 🍅, 🥑, grilled 🦃⠀
⠀
💙DAY2️⃣ = 2214 Calories
BREAKFAST - protein🥞, cashews, yoghurt+🍓
SNACK 1 - protein smoothie+cashews 
LUNCH -  Chipotle bowl, 🍚 ,🥩 ,🥑+salsa🥒,🍅, parsley
SNACK 2 - protein cookie
DINNER - 🥚🥚, whole wheat bread, butter+🍅
DESSERT - Ben&Jerry's Topped Strawberry😍🤤
⠀
⠀
💙DAY3️⃣ = 2146 Calories
BREAKFAST 1 - bulletproof coffee ☕️
BREAKFAST 2 - egg muffins, chorizo, 🥦, 🥒, 🍄+cheddar 🧀
POST WORKOUT MEAL - oatmeal,🍓 , 🍌, nuts+protein bar.
LUNCH - Buffalo 🍗, 🍚, asparagus+🍅
SNACK - chocolate protein 🍪 
DINNER - 🍚 , turkey meatballs, basil 🌿, sriracha,🥫+beans.
⠀
⠀
💙DAY4️⃣ = 2243 Calories
BREAKFAST - chia oatmeal, 🍌,🍓+ pb
SNACK 1 - protein shake
LUNCH - 🍠 lasagna,🍗 , 🥦, 🍄,🥫, mozzarella+cottage 🧀
SNACK 2 - tortilla,🧀,🥑,🍗,🍅
DINNER - 🍣😍
SNACK - bread,🥚,🥑,🥒+spinach
⠀
⠀
💙DAY5️⃣ = 1901 Calories
BREAKFAST 1 - high fat high protein -🥚🥚, 🥑, 🥓,🍅+🥒
BREAKFAST 2 - oatmeal, chia seeds, 🥜, 🌰, 🍒+figs.
LUNCH 1 - chicken meatballs, 🍚, 🍅+beans.
LUNCH - same as Lunch 1 :)
DINNER - brown rice cakes, 🐟, 🥑, 🍅, chilli+🌻seeds
NIGHT SNACK - 🥛vanilla shake
⠀
⠀
Which Meal Plan is your favourite.. Day 1-5?
Created by @nessasphere and @caloriefixes
❤️
#calories #recipe #healthyeating #cleaneating #protein #keto #salad #slimmingworld #breakfast #lunch #dinner #weightloss #macros #fooddiary #lunchbox #iifym #diet #bbg

Here are Five 2000 Calorie Meal Plan ideas✨🍱✨ *Swipe to see all! Calories + recipes below :) x x

NUTRITION TIP💪⭐️
Some meals are repeated across the days. There is a lot of variety, but it can too be helpful towards your goals to find recipes you like and #mealprep
The more you prepare them, the more familiar of their calories | macros you become🤗 This can help you stay motivated + accountable.


💙DAY1️⃣ = 2178 Calories
BREAKFAST 1 - 🍳 ,🧀, 1/2🥑, 🥒,🍅+🍓
BREAKFAST 2 - protein oatmeal, chia seeds,🍓,🍌+pb
SNACK 1 - protein muffin+fruit
LUNCH - 🍣 salmon cream cheese 🥑rolls
SNACK 2 - cottage cheese,🍓+cashews.
DINNER - whole wheat tortilla,🧀, spinach, 🍅, 🥑, grilled 🦃⠀

💙DAY2️⃣ = 2214 Calories
BREAKFAST - protein🥞, cashews, yoghurt+🍓
SNACK 1 - protein smoothie+cashews
LUNCH - Chipotle bowl, 🍚 ,🥩 ,🥑+salsa🥒,🍅, parsley
SNACK 2 - protein cookie
DINNER - 🥚🥚, whole wheat bread, butter+🍅
DESSERT - Ben&Jerry's Topped Strawberry😍🤤


💙DAY3️⃣ = 2146 Calories
BREAKFAST 1 - bulletproof coffee ☕️
BREAKFAST 2 - egg muffins, chorizo, 🥦, 🥒, 🍄+cheddar 🧀
POST WORKOUT MEAL - oatmeal,🍓 , 🍌, nuts+protein bar.
LUNCH - Buffalo 🍗, 🍚, asparagus+🍅
SNACK - chocolate protein 🍪
DINNER - 🍚 , turkey meatballs, basil 🌿, sriracha,🥫+beans.


💙DAY4️⃣ = 2243 Calories
BREAKFAST - chia oatmeal, 🍌,🍓+ pb
SNACK 1 - protein shake
LUNCH - 🍠 lasagna,🍗 , 🥦, 🍄,🥫, mozzarella+cottage 🧀
SNACK 2 - tortilla,🧀,🥑,🍗,🍅
DINNER - 🍣😍
SNACK - bread,🥚,🥑,🥒+spinach


💙DAY5️⃣ = 1901 Calories
BREAKFAST 1 - high fat high protein -🥚🥚, 🥑, 🥓,🍅+🥒
BREAKFAST 2 - oatmeal, chia seeds, 🥜, 🌰, 🍒+figs.
LUNCH 1 - chicken meatballs, 🍚, 🍅+beans.
LUNCH - same as Lunch 1 :)
DINNER - brown rice cakes, 🐟, 🥑, 🍅, chilli+🌻seeds
NIGHT SNACK - 🥛vanilla shake


Which Meal Plan is your favourite.. Day 1-5?
Created by @nessasphere and @caloriefixes
❤️
#calories #recipe #healthyeating #cleaneating #protein #keto #salad #slimmingworld #breakfast #lunch #dinner #weightloss #macros #fooddiary #lunchbox #iifym #diet #bbg

1,899 16 19 July, 2019
DRINKS⁣
⁣
People always assume if you’re “into fitness”  you never drink. That’s just simply not true. I just save drinking for special occasions. Sometimes it’s a wedding sometimes it’s a Tuesday night after work 🤪⁣
⁣
I’m definitely not here to tell you when you should or should not drink but if weightloss is your goal you might consider moderation. It’s something I love about encouraging macros: if it fits it fits 😜⁣
⁣
Alcoholic beverages obviously contain calories, they also lower your willpower when it comes to junk food and if you’re feeling crappy it’s hard to workout! I also quickly found out there were a lot of other things I’d rather do 🤷‍♀️⁣
⁣
There will be a lot of drannnnks this weekend- that’s for sure. What’s your opinion!? ⁣
.⁣
.⁣
.⁣
#drinks #alcohol #mealprep #fitnurse #fitness #lifestyle #iifym #macros #diet ⁣

DRINKS⁣

People always assume if you’re “into fitness” you never drink. That’s just simply not true. I just save drinking for special occasions. Sometimes it’s a wedding sometimes it’s a Tuesday night after work 🤪⁣

I’m definitely not here to tell you when you should or should not drink but if weightloss is your goal you might consider moderation. It’s something I love about encouraging macros: if it fits it fits 😜⁣

Alcoholic beverages obviously contain calories, they also lower your willpower when it comes to junk food and if you’re feeling crappy it’s hard to workout! I also quickly found out there were a lot of other things I’d rather do 🤷‍♀️⁣

There will be a lot of drannnnks this weekend- that’s for sure. What’s your opinion!? ⁣
.⁣
.⁣
.⁣
#drinks #alcohol #mealprep #fitnurse #fitness #lifestyle #iifym #macros #diet

592 105 19 July, 2019
🎁Christmas in July! These low carb gingerbread protein balls were super popular last Christmas. But who says you can’t have Gingerbread in the summer?

They have 9g of protein, 7g of carbs, and 3 Smart Points each.

I’ll drop the recipe below. If you have questions about ingredient substitutions, I have the full version with more detailed instructions on the blog at https://masonfit.com/low-carb-gingerbread-protein-balls/
⠀
* 3 scoops (93g) @pescience Vanilla Protein Powder
* 3/4 C (84g) Almond Flour
* 1/4 C (36g) @swervesweetie Confectioners (or a powdered sugar substitute)
* 1 tsp Ground Cinnamon
* 1 tsp Ground Allspice
* 1/4 tsp Ground Ginger, Cloves, and Nutmeg
* 1/4 C (56g) Light Butter (I used @landolakesktchn)
1/4 C (60g) Unsweetened Apple Sauce, divided
* 1-2 Tbsp (9-18g) Swerve Confectioners (after baking)

1. Preheat an oven to 350F and spray a baking sheet with nonstick cooking spray or line it with parchment paper. Set aside.
2. Mix the dry ingredients in a large mixing bowl and stir until everything is evenly mixed. Be sure to get any clumps of flour or Swerve out before adding the liquid ingredients.
3. Add the butter and 2 tablespoons of apple sauce and stir well. Continue stirring the mixture until a dough begins to form. Add the remaining apple sauce slowly, as needed, to hydrate the dough and incorporate any remaining dry ingredients. (Different protein powders may require slightly different amounts of apple sauce to hydrate.)
4. Break the dough into 10 pieces. Roll the pieces between your palms to smooth. The dough should be easy to work with but if it's on the stickier side, you can spray your hands with cooking spray to prevent sticking.
5. Bake for 10-12 minutes or until the bottoms begin to brown slightly.
6. Add the extra Swerve to a shallow bowl or plate and roll the baked protein balls in the sugar after they've briefly cooled. Bone apple tea.

🎁Christmas in July! These low carb gingerbread protein balls were super popular last Christmas. But who says you can’t have Gingerbread in the summer?

They have 9g of protein, 7g of carbs, and 3 Smart Points each.

I’ll drop the recipe below. If you have questions about ingredient substitutions, I have the full version with more detailed instructions on the blog at https://masonfit.com/low-carb-gingerbread-protein-balls/

* 3 scoops (93g) @pescience Vanilla Protein Powder
* 3/4 C (84g) Almond Flour
* 1/4 C (36g) @swervesweetie Confectioners (or a powdered sugar substitute)
* 1 tsp Ground Cinnamon
* 1 tsp Ground Allspice
* 1/4 tsp Ground Ginger, Cloves, and Nutmeg
* 1/4 C (56g) Light Butter (I used @landolakesktchn)
1/4 C (60g) Unsweetened Apple Sauce, divided
* 1-2 Tbsp (9-18g) Swerve Confectioners (after baking)

1. Preheat an oven to 350F and spray a baking sheet with nonstick cooking spray or line it with parchment paper. Set aside.
2. Mix the dry ingredients in a large mixing bowl and stir until everything is evenly mixed. Be sure to get any clumps of flour or Swerve out before adding the liquid ingredients.
3. Add the butter and 2 tablespoons of apple sauce and stir well. Continue stirring the mixture until a dough begins to form. Add the remaining apple sauce slowly, as needed, to hydrate the dough and incorporate any remaining dry ingredients. (Different protein powders may require slightly different amounts of apple sauce to hydrate.)
4. Break the dough into 10 pieces. Roll the pieces between your palms to smooth. The dough should be easy to work with but if it's on the stickier side, you can spray your hands with cooking spray to prevent sticking.
5. Bake for 10-12 minutes or until the bottoms begin to brown slightly.
6. Add the extra Swerve to a shallow bowl or plate and roll the baked protein balls in the sugar after they've briefly cooled. Bone apple tea.

711 9 19 July, 2019