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This week I cooked Brussels sprouts and sausage in the air fryer for the first time. Also cooked the normal salmon, steak, potatoes, and asparagus. @chriswolden cooked his “famous” jasmine rice. This week @kadrocarrsullivan fed me her beef stew and it was some of the best beef stew I’ve ever had! Threw in my horseradish grouper from @raysinthecity last night because it was ah-mazing 🤤. This morning I scrambled some eggs to throw on some leftover potatoes and topped it with some sausage from our @omahasteaks box. Doesn’t look pretty but it was delicious! . . . . #food #foodporn #foodphotography #foodie #foodprep #goodfood #protein #carbs #veggies #steak #salmon #whole30 #wholefoods #cleaneating #diet #healthyfood #healthyrecipes #healthybreakfast #healthylunch #healthydinner #healthylifestyle #iifym #iifymgirls #intuitiveeating #nutrition #asparagus #greens #athlete #instafood #instagood

0

jayne.lo

How can you tell if someone’s genetically gifted with curves in the right places, or have actually worked hard to build a 🍑? ⠀ I was watching @brightman_’s story the other day & he came across this insta girl who has butt implants, promoting brands that are damaging people’s health & the fitness industry... yet there are all these girls who just want to be like her 😫 ⠀ It was a reminder to me that so many people are easily deceived & don’t realise how long & how hard you have to work to grow muscle... ⠀ News flash: those banded workouts are not what got those IFBB bikini pros their glutes! ⠀ It may be what they post the most because they have products to sell & it’s seductive AF & sex sells etc etc etc. ⠀ How can you tell what’s real & what’s fake? Women who have TRAINED HARD for their ass will also have hamstrings & quads. Women with implants will literally look like they’ve just had balloons stuck under their skin. ⠀ If you want to grow your glutes, like ANY other muscle, you need to be at a calorie surplus (or at least maintenance - but can’t be dieting) & train haaaard. Then you need to be doing this on repeat if you want to put on decent muscle. ⠀ The videos above are some of my favourite exercises for glutes. FORGET about glute isolation exercises if you haven’t already NAILED these!! ⠀ Sumo deadlifts Conventional Deadlifts Hip thrusts Box squats/Squats (not filmed) ⠀ What are some of your staples for glutes? ⠀ Please email or DM for all coaching enquiries. ⠀ #girlswholift #teamjlo #selflove #weighttraining #londonpersonaltraining #mondaymotivation #londonpersonaltrainer #onlinecoach #gymbox #thirdspace #equinox #fitnessblogger #fatloss #bodytransformation #londonfitnessscene #fitnessfirstuk #ukfitfam #weightloss #selfcare #leanin15 #fitnessentrepreneurs #itsnotfitnessitslife #onlinecoaching #gymshark66 #beavisionary #iifymgirls

0

she.beast.sarah

Checking out some new posing angles for myself. I can see so much change in my body composition; I can't wait to put together a new routine. I haven't put on my heels in a while. But I know when I do again, I will be confident and shine as an overall winner would be. #bodybuilding #teamprophysique #girlswholift #fitspiration #fitspo #muscle #posing #presentation #contestprep #progress #goals #physique #bikinicompetitor #weightlifting #bikinigirls #npc #npcbikini #iifym #iifymgirls #flexibledieting #gymselfie #fitgirlslift #powerlifting #fitfam #igfitness #roadtopro #confidence #winner

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erikagetsfitter

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keto_kylleigh

1

lifewithlaurenlidsky

⁣ ⁣#Weekendworkout 💪🏼 WHO ELSE IS GETTING THEIRS IN? 5 #FunFacts about me:⁣ 📋I have zero, and I mean zero, sense of direction. I use GPS to go pretty much everywhere 😬. ⁣ 📋I lived in France for 8 years and speak the language fluently, which is what helped me get a job when I moved back to NC!⁣ 📋I rarely watch the news. I find it to be a depressing and toxic influence and I don’t let it in my life. ⁣ 📋I didn’t set foot in a gym until 5 years ago. ⁣Before that I taught yoga and even led retreats in Greece. ⁣📋I’ve always lived in small homes or apartments until we moved to our new house 6mos ago. I love the space 😊. Have an awesome weekend ❤️❤️⁣ ⁣ #fitfam #fitnessinspiration #workoutmotivation #fitmom #momswholift #iifymgirls #igfitness #fitlife #gymmotivation

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cristina_criado_948

0

iifym_mikey

"BOOKMARK FOR LATER↗️🔰 - Absolutely sound post by @shannonbillowsfitness : ・・・ “What are your thoughts?⁣ ⁣ Managing body fat is like managing debt. - ✅Excellent Financial Advice:⁣ Live Below Your Means⁣ ✅Excellent Health Advice:⁣ Eat Below Your Means⁣ ✅Excellent Financial Advice:⁣ Avoid the “Buy now, Pay Later” spiral, it only leads to debt⁣ ✅Excellent Health Advice:⁣ Avoid the “Eat now, burn it off later” spiral; it only leads to body fat⁣ ⁣ ⁉️Bottom line: 😱If you treat your body like you treat your finances amazing things can happen (assuming you know the basics of personal finance..see above). Moreover, just like finances, remember that it’s OK to spend on the things you truly love⁣ ⁣ ⭕️If you are going to splurge every once in a while, make sure you do it on foods you love, not the crap you don’t need and won’t actually enjoy. However, remember, when it comes to splurging, it’s better to save up then splurge than to go into debt splurging. The same goes with eating, it’s better to get lean so you have some calorie “wiggle room” then it is to splurge while still trying to lose⁣.”"

1

rebelliaclothing

A touch of glitter will MAKE EM do a DOUBLE TAKE 😍 ✨⁣ .⁣ .⁣ .⁣ .⁣ . ⁣ #fitchick #strongisbeautiful #liftlikeagirl #girlswithmuscle #crossfitchicks #livelovelift #fitgirls #iifymgirls #strongwoman #rebelliaclothing #rebelbabe

0

ktycakes_1

1

tatiana_arciniegas_94_

0

andrulyte

🔮

7

margaridasantosquaresma

Boa tarde lovers estão a pensar em sobremesas para hoje? Deixo esta sugestão para o fim de semana. Mousse chocolate proteica E se pudéssemos adicionar uma boa mousse de chocolate no nosso dia à dia e que ainda nos ajudasse com as proteínas? Seria só fantástico certo? Fazem em 10mint esta receita e até podem levar para a vossa marmita semanal. Vão precisar: 60g whey protein chocolate @prozisportugal 20g cacau em pó 100ml claras em castelo 1 c.s café de Agar Agar ou 2 folhas gelatina 250 ml água Primeiro demolham as folhas de gelatina na água morna e mexem com a vara de arames até dissolver, em seguida juntam a whey protein e o cacau em pó. Por fim adicionar as claras em castelo. Mexer tudo muito bem. Se acharem que precisa de mais doce adicionem algum adoçante sugiro o Maple syrup zero @prozisportugal , stevia... eu gosto assim. Mas todos temos os nossos gostos. Levar ao frio e já está 😁 Rende 3 doses. Macros: 118 kcal por porção H.C: 3,2g G: 2,2g P: 20,4g Bom fim de semana🙏 . . #teamtransformerz #dietaflexivel #iifym #iifymgirls #moussechoclateproteica #whey #cacau #sobremesas #comidafit #healthyfood #saudavel #comerbem #receitassaudaveis #receitasfit

1

joesmacros

📉 ‘Diet breaks’ are incredibly important for making your diet sustainable over the long term .. ❌ But taking a diet break does not mean you stop paying attention to your nutrition .. 🍽 A diet break is about learning how to eat at maintenance (the amount of calories it takes to maintain your weight) .. 🔥 For example, if you were eating around a 500 calorie deficit (losing around 1lb per week) going into maintenance would involve bumping your calories up by around 500 .. ⚖️ In this state, you wouldn’t be losing any fat, but you wouldn’t be gaining any either .. 🤨 ‘So what’s the point? You wouldn’t be making any progress!?’ .. 😣 Well, being in a continuous deficit for a long time can start to take it’s toll on your hormone, hunger and energy levels .. 🏖 So taking a nice little week, to a month out of a deficit to just eat at a healthy maintenance, is great for revitalising your body and mind, making it easier for you once you get back into the diet! .. 🍕 And a second vitally important part of a diet break is learning how to eat at maintenance itself .. 🍳 You see, this is essentially how you will be eating once you reach your goal weight, so spending some time there beforehand will make it a lot easier to transfer back to it in the future. It does take some practice! .. 📩 If you have ANY questions or need some support, don’t hesitate, go get in my DM’s! .. 👋🏻 And take it easy you .. #weightloss #weightlossgoals #weightlossjourney #weightlossmotivation #weightlosssupport #fatloss #fat #fit #fitness #fitnessgirl #diet #dieting #fitnesslife #fitnessmotivation #iifym #iifymgirls #calories #caloriecounting #health #healthy #hangry #abs #healthylife #dietplan #healthyliving #healthylifestyle #losingweight #healthychoices #fitnessjourney #flexibledieting

1

christylynndearmitt

My mornings 😂😂

1

cherri.perk

Today’s full body workout is inspired by the phrase “cardio is hardio” and powered by @built_in_beauty ⠀ ⠀ You asked for a full body, you better save it!😜⠀ ⠀ 4-5 rounds of:⠀ 12 burpee over dumbbell⠀ 30s mtn climbers⠀ 12 weighted deadbugs⠀ 30s toe taps⠀ 12 ball slams ⠀ ⠀ Is cardio on your exercise agenda today?

1

hellorosy

My #obliques will forever be my fave ❤️ . . Current physique before I fly to Italy for an all inclusive ski holiday tomorrow 🤣 see ya later abs. . . Currently eating 2600 calories a day; sometimes a little more, sometimes a little less, but it evens out over the week. Training 6 days a week with one rest day. Sometimes training twice a day depending on what classes I teach and because I love cardio with all my heart 💦 . . Wanting to do a cut in April before I go on holiday to Croatia so keeping calories fairly high until then, meaning I won’t have to reduce too much to lose a bit of body fat. I probably won’t be able to ski loads this year due to having the knee of a 90 year old, so come at me pizza! . . #personaltrainer #traindirty #iifymgirls #iifym #iifymwomen #flexibledieting #macros #fitfam #fitfamuk #fitgirls #traininsaneorremainthesame #traininsane #stronggirls #girlswithabs #girlswithmuscle #girlswholift #foodie #eattogrow #eatwell #weightlifting #bodybuilding #nourishnotpunish #foodisfuel #Puregym #puregymsheffield #abs #obliques #serratus #eveningabs

3

getting_fit_katie

CAKE for breakfast 🍰 @lilbuffprotein gingershred man & natty nilla frosting! 🙌🏼🤤 28c/13f/33p

4

neddynyce

Credit to @danielfitx : 💥Intermittent Fasting for Dummies💥 ➖ Follow @danielfitx Follow @danielfitx Follow @danielfitx ➖ I’ve posted about IF before and still get many many questions about it. It’s very popular right now and for good reason. It’s a good strategy if you’re trying to consume fewer calories and if you have a busy schedule . The goal of this particular post is to clarify a scheduling issue that many people tend to have. IF can work whether you wake up at 6 AM, 10 AM or even 8 PM. It’s all about creating your feeding and fasting windows . Whenever you wake up, just don’t eat or drink anything with calories for 6 hours. Then you eat or drink all of your calories for the day in the next 8 hours. Then you fast again and sleep until you restart the next day. So this works at any time of the day. Just remember 6-8-10🤔 . Try to get your workout in either right before breaking your fast or during the feeding window (8 hours)💪🏼😉 . Let me know if you have any questions 😊 . . . #intermittentfasting #fastingforweightloss #fasting #losefat #leangains #caloriedeficit #nutritiontips #caloriecounting #diettips #dietplan #dietstartsmonday #dietinfo #montrealfitness #eatingsmart #fitnessfuel #fitnessfood #fitnessnutrition #fatloss #fatlosshelp #fatlossfood #iifymgirls #iifym #weightwatchers #weightloss #strengthtraining #workoutmeal #workoutfood #dieter Repost @roballenfitness

0

laur_jeff

all white and doin’ alright 😹 . Back and chest felt great today 💎 . Happy #strongsaturday! 💪🏻

2

kayfitness_xo

Left ⬅️ is from the height of my “bulk” Right ➡️ is yesterday just 2 weeks into my prep If I can do it, anyone can do it. I’m not the most strong-willed person by far. I have moments where I’m just a lazy lil potato 🥔 but I’ve implemented habits into my daily lifestyle that kick in when my motivation isn’t there. It’s about making small changes daily that lead to bigger changes in the long run. It’s about choosing the fiber filled nutrient dense foods 🥗 earlier in the day so you can have the donut 🍩 at night (y’all I’m serious if I make it fit my macros and I’ve hit my fiber goal for the day it’s going down). It’s about getting the lift in when you’re tired and scheduling the cardio session so you don’t miss it. It’s about packing your lunch and your gym bag the night before so you have no excuses. It’s about figuring out what your weaknesses are and turning them into strengths. Everyone is different. Different approaches will work for different people. But it’s about being honest and self-aware and finding where you’re failing and learning to correct it. It’s about the small victories. Like I said, if I can do it, anyone can. Happy Saturday 🤗 I hope everyone enjoys their weekend! Had the most killer massage last night and I’m all types of sore today because of it 😆 so it’s just cardio for me! Are you doing what you need to, to set yourself up for success? - - - - #exercise #workout #girlswholift #girlswithmuscle #bairaesthetics #iifymgirls #diet #cardio #weightloss #bikinicompetitor #npcbikini #goals #motivation #success #fit #fitness #fitfam #fitspo #fitfluential

0

nrayas2003

Banana Protein Pancakes Recipe: -1 banana -2 eggs -1/2-1 scoop vanilla protein powder (depends on your protein needs) -Mix everything in a bowl or blender. Pour into skillet or griddle. Cook over medium heat until cooked thoroughly. Makes 4-6 pancakes. #iifym #iifymgirls #runlikeagirl

0

abcdefghijkleila_

🌿✨ Happy Saturday all! ❤️How’s everyone’s day been?✨ I had the most loveliest morning/afternoon at @victus_soul with @wellfitbox! ✨ I defo brought out my inner Mohammed Ali with my boxing neighbours @feedmeglow and @thefitlondoner ✨ it was lovely to meet all the amazing girlies and celebrate this months @wellfitbox subscription box! 🥊 shoutout to @neha.ldn for running such an amazing class!✨If you struggle to find or don’t have the time to buy healthy snacks, They are a monthly subscription box which provide you with so many amazing goodies! ✨ is defo recommend to get on that 🙌🏼✨🌿

53

team3i

Flex bowl of peace⬇️ . During a cut, when in a calorie deficit, it is highly more important to get high dense amount of vitamins & nutrients in. Since you will be eating less calories, getting in more nutritious foods in is the goal, next to accounting for your macros and eating towards your goal. . Coach Brian Duaqui 💪🏽

4

smartt.fitness

🤘🙌

3

barbrahgetshealthy

Pancakes! I have been asleep all morning, I didn't actually realise how tired I was this week. But I feel so refreshed now and I thought why not treat myself to some pancakes! . . . . . . . #healthyeating #transformation #caloriecounting #myfitnesspal #mfp #intermittentfasting #eatpretty #balanced #weightloss #weightlossjourney #iifymgirls #iifym #flexibledieting #lunchtime #foodblogger #healthyfood #slowandsteady #eatwellbewell #brunch #pancakes

0

fittish_g

Now featuring the buttermilk @kodiakcakes because I ran out of the dark chocolate and decided to change it up a bit. At first I liked the buttermilk better, but now I think I prefer the dark chocolate 🤔 I add an egg and some milk and it gets supper fluffy - there’s some chocolate chips there too 🤤 I love that these pancakes are protein packed! oh, and as you can see... egg whites 😒 #notthatexciting#fitness #fitchick #iifymgirls #motivation #flexibledieting #gymrat #fittishteam #weightlifting #getupandgetmoving #findwhatworksforyou #balance #myjourney #girlswholift #breakfast

0

fitfoodblonde

Happy Saturday loves!!! 💕 Who says you can’t have a healthy breakfast for dinner?! Anyone else do this? Also realized I haven’t posted a good breakfast pic in a minute so...coming atcha with a scrambled egg/egg white scramble (I used 2 eggs and 1/2 cup egg whites and put a splash of almond milk in mine with salt and pepper) with 1TBS reduced fat cheddar cheese and 3 @birchbenders protein pancakes (1/2 cup mix) with 2 TBS lite syrup and 1/2 cup frozen raspberries. YUM. 🍳🥞🥚 . . 491 calories, 44g protein, 47g carbs, 12g fat. 🤤 . . . . . . . #iifym #iifymgirls #eatclean #cleaneating #fit #fitfam #fitspo #fitness #macros #fitnessjourney #weightloss #weightlossjourney #mealprep #girlswholift #fitgirl #foodstagram #nutrition #healthyfood #flexibledieting #foodprep #portioncontrol #personaltrainer #mealplan #mealplanning #fatloss #breakfast #mealprepping #macrocounting #wholefoods #healthyrecipes

3

rhianfit

First Meal Prep of 2019 🍽 Lunch - Baked lentils and quinoa with salmon 🐟 (recipe for 6) Cals - 409. C: 30.7 P: 23.4 F: 21 • Add 1 cup of mixed quinoa and black lentils to a large oven dish. Stir in 4 cups of veg stock. Season with salt & pepper. Leave to bake at 220 degrees for 30 mins. • Add 12 oz salmon after 30 mins (skin facing down) to dish & bake for a further 15 minutes until salmon cooked. Serve with vegetables of choice - I fancied some roasted veg so cooked these alongside 🤪 • Drizzle some olive oil mixed with lemon juice and dash of honey for a saucy zing👏 Snack - Chicken & Raita Dip 🥒 Cals - 262 P: 56.5 C: 12.8 F: 3.35 • Chicken seasoned in spices and cut into snacking size strips - I used 4tsp paprika, grated ginger, 1tsp garam masala and cumin, 1/2 tsp chilli powder. Rubbed the chicken in it then cooked. For raita dip •Mix about 0.5 of a large pot of natural yoghurt, handful of coriander, juice of a lemon and 0.5 grated cucumber. After grating the cucumber you will need to squeeze excess water out of it in your hands before adding to the yoghurt. Salt to taste & add a chilli to the blitzer if you want to spice up yow life (red or green) Dinner - Vegan 3 Bean Chilli 🌱 inspired by @veganhuggs Cals - 574 P: 32 C: 88 F: 10 (For chilli) •Mix in small pot - 2 tbsp chilli powder, 2 tsp cumin, 1 tsp oregano and thyme, 1.5 tsp salt and pepper to taste. Set aside. • Heat 1.5 tbsp of oil in large pan. Add 1 diced pepper (I used green) and 1 diced onion, cook until softened. Add pack of chopped chestnut mushrooms 🍄 and 5 pressed garlic cloves until softened. • Add the pot of spices mixed together. Stir constantly for 1 minute-ish. • Pour in 450ml of vegetable broth, 2 tins of chopped tomatoes (draining most water before hand), 2* 500g tins drained of chickpeas, kidney beans and black beans. • Add 1 bay leaf & 1 tbsp cocoa powder. Raise heat and bring to simmer. Cover, lower the heat and simmer for about 20 mins • Remove cover & heat for further 15 mins or until liquid goes down to how you fancy! Served with sweet pots blasted in micro for few mins & oven for 15mins to meet my count but can use rice or by itself 👌

4

fitcomaline

Almoço de hoje está sendo arroz branco, queijo, feijão, amendoim, Pimenta chapéu, berinjela com passas e mandioca😋

2

diana.r.dgz

2

fitmomerin

First time doing these barbell pin squats from @smith.julian #thedailypump workout. Hams and glutes focus today and let me tell you- on fire 🔥. Definitely will be unable to walk tomorrow. Used less weight than I normally would with a squat since this particular move is a little tricky. Plus even with just 105lbs I was dying. . . . #legday #hamstrings #quads #glutes #juliansmith #figurecompetitor #femalebodybuilding #bodybuilding #ocbfigure #femalebodybuilder #lift #gainz #weightlifting #strong #iifym #iifymgirls #strongasswoman #fitness #inspire #motivate

1

shiftforhealth

We wanted to give a shout out to @localmattersorg, a non-profit in Columbus, Ohio doing amazing work to make good food accessible for everyone in their effort to address the growing crisis of food-related disease. We could not be more passionate about the work they’re doing or more anxious to support them. Visit their Instagram and give them some love and encouragement – they certainly deserve it! Or visit their website and donate or volunteer. The link is in our bio. . . . . . . . #healthylife #healthylifestyle #healthliving #healthcoach #healthyhappylife #thenewhealthy #feedyoursoul #mindbodysoul #mindbodygram #wellnessjourney #justbreathe #moveyourbody #fitspo #liveinspired #inspirationdaily #foodfreedom #cleaneating #takecareofyourself #womenshealth #iifym #iifymgirls #flexibleeating #flexibledieting #macros #macrofriendly #macrocoach #macrocoaching #macrocounting #healthyfood #healthyeating

1

graduandafit_

Almocinho de sábado foi na rua, mas sempre fazendo boas escolhas e no estilo “pedreira” hahaha ▪️alface, tomatec beterraba, cenoura, vagem, quiabo, ovo cozido e carne de panela 💘

2

kimschlagfitness

80/20 is a fantastic guide for structuring your diet @Regrann from @maxweberfit - SAVE THIS POST FOR LATER ↗️ - Are you familiar with the 80/20 Rule for weight loss? 👀 - It WILL change your life. 🙏🏼 - Often referred to as “Flexible Dieting”, the 80/20 Rule is the most effective and sustainable solution to losing weight fast, and keeping that weight off. - 💥 In fact, the 80/20 Rule is used every single day by pro athletes, bodybuilders, bikini competitors, business execs, social media influencers and normal people like you and me to stay in shape while eating the foods WE all love. - Here’s how it works… - 👉🏼 Eat nutritious, unprocessed, healthy foods 80% of the time - This would include foods like 🥗🍓🥦🍗🥕 most of the day. - 👉🏼 Enjoy fun, ‘not-so-healthy’ foods the remaining 20% of the time - This would be allowing yourself to enjoy some 🍦🍪🍫🍷 every now and then. - As an example, you can see in the infographic above that it’s okay to enjoy some pizza and beer every now and then, and it’s aright to enjoy a glass or two of red wine while still making progress on your fitness goals. - The key here is flexibility — fitting in “fun” foods, while not bending or breaking and having an entire cheat day. 👌🏼 - 🤔 Also, did you know...? - Numerous studies and research has shown that a more moderate, flexible diet promotes better long term success than rigid, restrictive diets at scale. 🔬 - This means that if you can be flexible with your diet, you CAN make progress and more importantly, sustain that progress for life. - YOUR TAKEAWAY: Start implementing the 80/20 Rule in your everyday life. As you control calories, you’ll lose fat, be sexy, feel amazing all while having the flexibility to enjoy some ice cream every now and then. And what could be better than that? 😌 - Comment “🍔 if you love the 80/20 Rule! - #flexibledieting #flexiblediet #8020rule #flexibledietinglifestyle #ifitfitsyourmacros #flexibledietingcoach #fatlosstips #fatlosscoach #fatlossjurney #dietfoods #iifymwomen #fatlosshelp #iifymmoms #fitat40 #healthyeating #healthyfatloss #caloriecounting #caloriecontrol #countingcalories #fitmom #iifymgirls #girlswholift #fitfood #fitnessfood

10

squaterella

Superhot is coming through with them new styles and OMG ... They're fire!! 🔥 Get 10% discount on the pre order collection at Squaterella.co.uk with code PREORDER10

2

amina_trh

0

8weekstoawesome

Alone we are strong 💪🏼 Together we are STRONGER 💪🏼💪🏼 #8weekstoawesome #groupcoaching #teamspirit

2

luciatinoko96

1

8weekstoawesome

There’s a lot to be said for simplicity 👌🏼 #8weekstoawesome #groupcoaching #yummy #simplepleasures

2

helenaguberna

Weekend calls for sunbaths and handstands 🤸🏾‍♀️ Happy Saturday 💕

7

8weekstoawesome

At 8 Weeks To Awesome group coaching.... we understand that what happens to your body begins within your MIND 🧠 #weekstoawesome #mindset

1

christylynndearmitt

Oatmeal e'erday

1

icebox_8


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