Where would YOU choose to lose fat first? Stomach, thigh, arms, face...Imagine every person has a puzzle like this one that is totally unique Fat will be lost and gained very differently, depending on the person It would be nice to be able to choose where you want to drop fat. Unfortunately, it just doesn’t work like that. Some people will lose fat in their stomach first and thighs last. Some other people it will be the opposite. There is NO diet or exercise that’s going to make you lose more fat in one place more than another. If you stay in a caloric deficit then your overall body fat will go down and you’ll lose it where you want eventually. If you strength train you can build up muscle in the places you want. Genetics will still be a factor in how easy it is to grow a muscle though. You can be doing everything right but might just take a bit longer to lose fat in certain areas than it does for other people. On the other hand, you probably lose it much faster in some places 😊 #weightloss #spotreduction #health #healthylifestyle #workout #fitness #fatlosstips #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #muscle #fatlossprogram #nutritiontips #genetics #fitnessjourney #losefat #montrealfitness #fitnessmotivation #dietplan #losingweight #iifymgirls #weightwatchers #shred #fitnessmyths #fatloss
did the damn thing. 🥵 in the last year, I spent a few months at maintenance (eating around 2300 calories), 6 months bulking (at 2600 calories) and cutting for 3 months (anywhere from 2100-1850 calories). I ended my bulk around 150 pounds and 20% body fat and finished my cut at 134 pounds and 12.6% body fat. not gonna lie, the bulking part is always hard and a little uncomfortable…fun eating all that food until it’s not anymore 😂 but I was able to put on some muscle that I held onto while I was cutting (eating in a deficit to lose body fat). I’ve come a long way the last 6 years. When I lost weight after having my last baby I was so worried about eating more because seeing the scale go up was really scary. I get it! I spent way too long thinking I should only be eating 1500 calories a day and constantly cutting. I promise you’re gonna be a lot happier when you start focusing on getting stronger rather than smaller. Plus, who doesn’t love a good 🍑 and some shoulder muscles? 😘 - #macros #trackingmacros #iifym #iifymgirls #iifymwomen
Competing tomorrow at 5p PST/8p EST LINK IN BIO @lasvegasbarbell #weightlifting #weightlifter
Not too bad considering I’ve eaten: 1/2 family lasagne, and half of the following… Galaxy cheesecake, Iceland Victoria sponge, family size Jamaican ginger cake, coffee cake. Plus waffles biscuits and alllll my mains 🤣 I’d be leaner if I cut it back a bit more, but not stronger😜 #gains #girlswhosquat #chocolate #instafit #instafitness #workhard #workhardplayhard #tagforlikes #weightlifting #goals #effort #bodybuilding #diet #girlswholift #iifym #iifymgirls #lean #healthyeating #fitness #exercise #gym #fitfam
did the damn thing. 🥵 in the last year, I spent a few months at maintenance (eating around 2300 calories), 6 months bulking (at 2600 calories) and cutting for 3 months (anywhere from 2100-1850 calories). I ended my bulk around 150 pounds and 20% body fat and finished my cut at 134 pounds and 12.6% body fat. not gonna lie, the bulking part is always hard and a little uncomfortable…fun eating all that food until it’s not anymore 😂 but I was able to put on some muscle that I held onto while I was cutting (eating in a deficit to lose body fat). I’ve come a long way the last 6 years. When I lost weight after having my last baby I was so worried about eating more because seeing the scale go up was really scary. I get it! I spent way too long thinking I should only be eating 1500 calories a day and constantly cutting. I promise you’re gonna be a lot happier when you start focusing on getting stronger rather than smaller. Plus, who doesn’t love a good 🍑 and some shoulder muscles? 😘 - #macros #trackingmacros #iifym #iifymgirls #iifymwomen
is it Friday yet? 😅
did the damn thing. 🥵 in the last year, I spent a few months at maintenance (eating around 2300 calories), 6 months bulking (at 2600 calories) and cutting for 3 months (anywhere from 2100-1850 calories). I ended my bulk around 150 pounds and 20% body fat and finished my cut at 134 pounds and 12.6% body fat. not gonna lie, the bulking part is always hard and a little uncomfortable…fun eating all that food until it’s not anymore 😂 but I was able to put on some muscle that I held onto while I was cutting (eating in a deficit to lose body fat). I’ve come a long way the last 6 years. When I lost weight after having my last baby I was so worried about eating more because seeing the scale go up was really scary. I get it! I spent way too long thinking I should only be eating 1500 calories a day and constantly cutting. I promise you’re gonna be a lot happier when you start focusing on getting stronger rather than smaller. Plus, who doesn’t love a good 🍑 and some shoulder muscles? 😘 - #macros #trackingmacros #iifym #iifymgirls #iifymwomen
how to tell it was a good leg day 🥴😂
Me desculpe, mas se você quer ter resultados, terá que abrir mão de comer fora… 👀 Os lanches podem parecer iguais, mas são completamente diferentes! Um é bastante calórico e rico em gorduras, o outro é “ok” em calorias e beeeeem menos gorduroso. Um é exagerado em quantidades, o outro é moderado. Um pode atrapalhar bastante o teu emagrecimento, o outro dificilmente irá atrapalhar. Ou seja: não é que você nunca possa fazer exceções e comer fora de casa… A questão é COMO fazer essa exceção 🧠 A pessoa que faz dieta bem NÃO é a pessoa que não faz exceções/que não come mais besteiras, é a pessoa que SABE fazer isso. Foque no conceito de “o mínimo possível” ⚠️ A frequência deve ser mínima. Ou seja, não é uma exceção por semana e nem uma a cada 15 dias, e sim O MÍNIMO POSSÍVEL. Ou seja, pare de PRÉ DETERMINAR coisas, deixe acontecer naturalmente. Apenas viva livre da ideia de determinar QUANDO isso irá ocorrer, pare de pensar DEMAIS nisso. Faça quando realmente valer a pena, e isso vai acontecer o mínimo possível, naturalmente. A quantidade consumida também segue o princípio do mínimo possível. Não há uma quantidade fixa, mas faça aquela refeição de exceção sabendo que é uma exceção e, quanto menos for comer, melhor! Pense também no que IMPACTA MENOS no seu objetivo. Escolha o que você irá exagerar menos, escolha o que vc tem mais CONTROLE 🕹️ Envie esse post para alguém que vive comendo fora de casa e depois não sabe “pq não evolui” 🫣
after several inconsistent months of struggle thanks to bronchitis, a foot injury that resulted in steroid injections, and life just kicking my ass I’M BAAAAAACK 👋🏼
𝟭 𝗱𝗮𝘆 𝗼𝘂𝘁 𝘃𝗶𝗯𝗲𝘀 🔥 Heavier, leaner, harder… målet efter regional var mere condition men at holde den gode fylde. Goal has been achieved 🙌🏼 @npcsweden here we go! 🔥 #Act2day #vægttab #muskelopbygning #ifbbbikini #ifbbcoach
It’s like a special offer when he comes with me to gym… not actually what he thinks 😏❤️ #meandhim #together #gains #girlswhosquat #chocolate #instafit #instafitness #workhard #workhardplayhard #tagforlikes #weightlifting #goals #effort #bodybuilding #diet #girlswholift #iifym #iifymgirls #lean #healthyeating #fitness #exercise #gym #fitfam
A little over 10 lbs lost over the last 6 weeks. I am so glad I took another chance on me and bought the @laurenpolinskey 6 week Becoming HER challenge. I am so excited for the next one. #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein #losingweight #becomingher #makeithappengirl #caloriedeficitdiet #caloriedeficitweightloss #weighinday #weighin #weighinwednesday
The best way to kick off your day is to start with breakfast. 30 gr of it so that your body isn’t running on stress hormones from fasting during the night and 2 cups of coffee. I 👀 you ladies… that first cup just hits perfectly. We also tend to underestimate what 30gr of protein is, so here are 6 options for breakfasts that at least 30gr that will keep you full and satiated: 1️⃣ an egg sandwich if you saw my post from yesterday. Damn I love me a biscuit, turkey sausage, egg sandwich add some fruit and bam.. 30gr protein and roughly 350 cals 2️⃣ yoghurt bowl A cup of plain greek, with berries or an apple and possibly some cereal or granola drizzled with some PBFit over it: 30gr and again 400 cals 3️⃣ protein shake Especially if you are easing back into introducing breakfast, a shake may be your best option… as it introduces food back into your system in an easier way for you ingest. Add in some berries, some spinach and you’ve got ourself a powerhouse! 4️⃣ Omelet Egg whites are an acquired test, so if you can’t tolerate them cut an egg or two with egg whites to up the protein. Add in some meat, veggies and cheese if you so wish. Add some bread or potatoes and you have a well rounded meal of protein, fats and carbs! 5️⃣ Sandwiches You dont have to eat your typical eggs and meat. Sandwiches are a-ok too! I’m a huge fan of the Boars Head line of chicken and turkey meats. Right now I’m on a Sweet and Spicy Turkey kick…rival a sandwich you would purchase at Panera! 2 sl of bread + min 2 oz of meat maybe a slice of cheese, lettuce, tomato and onion and hello! 6️⃣ last but not least, turn your cup of greek yoghurt into a dip. Add some PBFit and you can use it as a dip for your yoghurt or a base for apple nachos! Now find a handful that you enjoy and eat those on repeat, you’ll know you are getting in 30gr of protein and you won’t have to give much though! #macros #diettips #fitmom #weightloss #weightwatchers #fitover40 #fatloss #iifymgirls #nutritioncoach #fatlossjourney #caloriedeficit #caloriecounting #myfitnesspal #foodfreedom #intuitiveeating #mindset #foodprep #mealprep #breakfast #highprotein - [ ]
I forgot to post dinner last night but it was really really good. Pork chops and broccoli, simple is sometimes best. Today our power was out for over half the day so we went out to a restaurant for lunch. Because I didn’t have breakfast I got the fish and chips and they were A MA ZING. Dinner tonight is still up in the air, but I do know there will be steak… #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein #losingweight #becomingher #makeithappengirl #caloriedeficitdiet #caloriedeficitweightloss
#Sponsored Elevate your health💪🏻 🐟I take Carlson labs on the daily. Elite omega 3’s may promote heart, brain, and vision health* 🍋They have 1,600 mg of omega-3s per serving. These lemon flavored soft gels are lab tested for freshness, potency, and purity 🌍Earth Day is coming up on April 22nd. The full Carlson Product line is 100% recyclable and plastic neutral. They are as committed to the environment as they are to the high quality of their products. They prioritize sustainable sourcing and are dedicated to working with low impact fisheries using traditional techniques! #CarlsonLabsPartner #CarlsonLabs
You’re damn right we went to a pimento cheese festival!🧀😋 . . . #northcarolina #northcarolinaeats #explorenc #visitnc #touristythings #homefornow #thecarolinas #getoutthere #explore #wxplorepage✨ #cheeseplease #pimentocheese #pimentocheesefestival #yummy #foodiegram #fitfoodie #foodies #letseat #iifymgirls #bonappetit #saturdays #saturdayfun
When you start to live out a different lifestyle and make it a non-negotiable, you begin to wonder how you ever lived any other way. It’s so hard in the beginning but once that momentum builds, it’s harder to stop! #momswithmuscle #fitmommy #strongmoms #fitandhealthy #iifymgirls #liftweights #buildingmuscle #musclegain
My delicious healthy breakfast! * ~ 40g oats ~ 20g vanilla whey protein ~ 50g papaya ~ 50g blueberries ~> 280cal 👌😁 #HealthyStart #MondayMotivation #oats #oatmeal #oatmealbowl #oatsforbreakfast #frühstück #porridge #porridgebowl #porridgelover #haferflocken #haferflockenliebe #healthyandhappy #weightloss #fitgirl #gesundabnehmen #superfoods #weightlossmotivation #bodygoals #fitnessgoals #mealprep #iifym #iifymgirls #fitmom #essen #abnehmen2024 #nextbestfoodie
Have you tried tracking macros and finding it hard to think of macro-friendly meals the whole family will love? Maybe you find recipes online or in a cookbook that look amazing but you’d also like to know how to tweak them so they fit your macros a bit better? Welcome to “Making Food Macro-Friendly”! The brand new action kit that’s just dropped in our membership! This is the kit where eating well meets great taste. This is your guide for turning recipes, dishes, and popular food items into balanced, macro-friendly meals that are good for you and taste great too. Here’s what I cover: -Understanding What’s “Macro-Friendly”: First up, I explain what it means for a meal to be “macro-friendly”. This is key for anyone looking to stay active and build muscle. I’m talking about the right mix of proteins, carbs, and fats that fits your lifestyle. -Protein-Packed Meal Prep: I show you my way of making meal-prep super easy by preparing a few basic protein options at the start of the week, creating a “base template” of proteins. Think of these as your meal starters. Throughout the week, you can then jazz them up with different seasonings, sauces, and side dishes to create a variety of meals - ensuring no one, including picky kids or hubbies, will get bored. -Macro-Adjustable Meals: I teach you how to spot macro-manipulable recipes that you might want to use and how to easily adjust them to hit your macro targets without losing out on flavour. From changing up ingredients to tweaking amounts, we’ve got practical tips with clear examples. -Special Features: I also share some cool ways to keep your diet interesting, like creating a balanced sandwich or a macro-friendly pizza. You don’t have to give up these fun foods, we can make them extremely delicious without blowing out our fat macros! Whether you’re prepping meals for the week or need a quick dinner that’s still on track, this guide has you covered. Let’s make those macro goals tasty and achievable! Comment info below and I’ll send you all the details about how to access this by joining our membership #macrotips #macrofriendly #macrofriendlymeals #mealprep #trackingmacros #iifymgirls
Your food doesn’t have to be boring. Many people assume that when trying to drop weight on the scale, they need to eat plain chicken and salad for every meal. This is most definitely not the case and can set you up for failure. Eating in moderation is key and you don’t have to fully eliminate items you enjoy. Am I saying to eat an Indian take away every day? No. Am I saying you can still eat things you enjoy and fit them into your daily calories? Yes. EVERYTHING IN MODERATION 🔑 - #personaltrainer #personaltraining #onlinecoaching #onlinecoach #iifym #iifymgirls #iifymwomen #iifymlifestyle #flexibledieting #flexibledietinglifestyle #womenwholift #womenwholiftweights #womenwholiftheavy #girlswholift #girlswholiftheavy #strengthtraining #strengthtrainingforwomen #foodstagram #healthylifestyle #weightloss #weightlossjourney #weightlosstips #weightlossmotivation #gym #gymmotivation #gymgirl #gymlifestyle
One year older this week 🎉 … and it’s not that funny with birthdays any longer 🤡🎈 But will always be forever young by #heart #body & #soul💃 . #49er #fitover40 #bodypositive #bodyfitness #foreveryoung #birthdaygirl #backworkout #fitlife #fitgirls #fitnessmom #girlswholift #fitfam #iifymgirls #girlswithmuscles #strongwomen #strongbody #flexingladies #strongback
Yesterday was weigh in day. Slow and steady, feeling great. The 6 week Becoming HER challenge is almost over and I can’t wait for the next one! #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein #losingweight #becomingher #makeithappengirl #caloriedeficitdiet #caloriedeficitweightloss #weighinday #weighin #weighinwednesday
I’m blunt, honest, I call a spade a spade and I don’t hold back. I say the F word a lot, my sense of humour borders on inappropriate, If there is a line, I will usually cross it. I’m not for the easily offended. Due to this, I am definitely not everyone’s cup of tea, I’d rather be myself and have fun with my clients than to hold back around them. So I cannot work with everyone. I’m supportive and understanding and I know that slip ups happen, but if you keep slipping up, I am the coach who tells you to “cut the shit” so I can get you results. I have no interest in being coach who sugar coats everything and keeps you looking the same. That is who I am. Not everyone can handle it and that’s ok. BUT I chase my dreams and I push you to chase yours. I will show you that anything is possible if you are willing to work for it. I will remind you that you can always dream bigger. At the end of the day, I look after my clients, I support them and do everything I can to help them achieve their goals. I make my clients a priority and them reaching their goals is what I care about. I be myself around them so they can be themselves around me! Love it or hate it, this is who I am.
Quick lunch before I go for my 3 mile walk. Im super glad I made over 50 dumplings when I first started the 6 week challenge, because now I can just steam these quickly and go about my day. I babysit today and I’m not sure if I’ll be up for walking after having a bunch of kids running around, so I’m getting it in early. 💪 #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein #losingweight #becomingher #makeithappengirl #caloriedeficitdiet #caloriedeficitweightloss #dumplings
Too often we see women lose hope in their fertility, something their body was designed for. They believe their body is broken and that restoring their fertility is outside of them. If you resonate with that, the FREE training I’m hosting April 9th is for YOU. Fertility struggles can be scary, no doubt, but restoring ovulation after HA isn’t rocket science - don’t let the doctors tell you that it is. For HA recovery all it takes is… ✨ knowledge about what impacts ovulation. ✨ certainty that if you take these actions, you’ll recover. ✨ action instead of just hoping something magically changes without you having to change anything. In this FREE training I’m going to teach you about every one of these aspects so that you can take your fertility into your own hands and feel empowered. At the end of the training I’ll tell you all about our Restore Your Fertility Group Program which will be open for enrollment! The Restore Program is NOT for everyone – so watching this training is a must. Why is the program not for everyone? Some people are not physically or mentally prepared to recover in 10 weeks. They may have a deeper case of amenorrhea (which you will learn about in the training) that needs more than 10 weeks. Others are not mentally ready to implement changes, hoping that they can just buy recovery. These are just a couple of examples. But hey - if one of your #1 fear is that this will not work for you, you can always book a discovery call with me to chat directly. DM me “RESTORE” In the meantime, register for the training. It will answer your questions about recovery, timelines, how-to’s and if you’re a fit for the program in general. Links in the bio to register. . . #harecovery #hypothalamicamenorrhea #hypogonadotropichypogonadism #noperiodnowwhat #hypothalamicamenorrhearecovery #ttc #infertility #periodrecovery #leanpcos #iifymgirls #infertilityjourney #ivfjourney
My mamma loves me too and sent me home with some gorgeous Easter cakes 🐣🐥💗🤤 THANK YOU 🥰 #chocolate #chocolateaddict #winner #legday #gym #fitfam #fitness #gains #protein #whey #wheyprotein #instafit #tagforlikes #instafitness #gymlife #easter #iifymgirls #girlswhosquat #eastereggs #homebaked #chocolatecake
You have to train hard, sleep and eat A LOT! Consistently, every day👌🏼Roast chicken dinner and four Yorkshire puds… they just don’t fit on the first plate 🙈😂 #gains #girlswhosquat #chocolate #instafit #instafitness #workhard #workhardplayhard #tagforlikes #weightlifting #goals #effort #bodybuilding #diet #girlswholift #iifym #iifymgirls #lean #healthyeating #fitness #exercise #gym #fitfam
Recent snaps, shoulda got closer🙈 bc… before chocolate… like I don’t eat it normally🤪 #gains #girlswhosquat #chocolate #instafit #instafitness #workhard #workhardplayhard #tagforlikes #weightlifting #goals #effort #bodybuilding #diet #girlswholift #iifym #iifymgirls #lean #healthyeating #fitness #exercise #gym #fitfam
🔹B R U N C H🔹 Happy bank hol weekend😍 A moment for yesterdays brunch as ive not posted food in a while😋 avocado and tomato topped with EBTB, and bacon and @loveoggs topped with @cholulahotsauce on seeded toast with a side of mushrooms😍 Still no running or bodybuilding here..😫 making up for it with cycling and swimming mainly… 🏃🏼♀️ #halfmarathontraining #bodybuilding ——————— #weightloss #weightlossjourney #fatloss #fatlossjourney #healthy #girlswhoeat #girlswhoworkout #girlswholift #fitness #iifym #iifymgirls #fromfattofit #livehealthy #ukfitfam #fitfamuk #femalebodybuilding #bodyinprogress #macrotracking #london #flexibledieting #motivation #macros #fdoe #fwoe #mealprep #whatsonmyplate #oggs #brunch
NEW JSF PROGRAM | LIFT & BURN 🔥 Who’s joining us for a 4 week high intensity lifting program?! 5 Workouts / Week Gym & Home Versions Full Macro Tracking in App (optional) JSF Community and Support Let’s get it! ➡️ jillsaundersfitness.ca or Link in Bio
𝗧𝗶𝗽𝘀 𝘁𝗶𝗹 𝗮𝘁 𝗯𝘆𝗴𝗴𝗲 𝗯𝗼𝗼𝘁𝘆! 🍑 Vil du også gerne have en rund og fyldig bagdel? Så er her 5 gode tips du bør følge: 1. Træne dem 2-3 x om ugen 2. Spis i et kalorieoverskud og sørg for st få nok protein 3. Træn med progression og intensitet 4. Inkorporer isoleringsøvelser 5. Husk dine hviledage Er dit mål også at bygge en større bagdel i år? 🔥 #Act2day #vægttab #muskelopbygning #ifbbbikini #ifbbcoach
I am down another 2lbs and more inches working this calorie deficit, working out and going on walks. I 👏 AM 👏 PROUD 👏 OF 👏 MYSELF!👏👏👏 Being as I’m someone to try all of the “easy” ways to lose weight, this is the hardest I’ve pushed myself and I am showing up for HER! I’m getting to know HER and BECOMING HER!!!! These small mindset shifts are making such a difference in my life it’s truly wonderful. I’m just so grateful to have found @laurenpolinskey on IG. We are ending our 3rd week of this challenge and I am already looking forward to the next one. #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein #losingweight #becomingher #makeithappengirl #caloriedeficitdiet #caloriedeficitweightloss #weighinday #weighin #weighinwednesday
🤔 Imagine a recent scenario where you ate until you were uncomfortably full. Physically, your stomach feels stretched and heavy. Emotionally, you’re feeling guilty, frustrated, and hopeless. These feelings are coming from your thoughts. Once you’ve overeaten, negative self-talk starts and uncomfortable feelings surface. So what do emotional eaters do to escape these thoughts and feelings? Eat MORE. IT MAKES NO SENSE! 🤬 But feelings aren’t always logical and so the cycle continues. Overeating leads to more overeating. When we’re feeling bad about ourselves, we seek comfort and relief. And the easiest way is through a habit of comfort eating. This cycle can repeat itself until you feel physically sick. Then, the thoughts of, “I already messed up. I’ll just keep going and start again tomorrow” begin to arise. But are you really enjoying your food at this point? Now you’re punishing yourself for overeating. If you can’t be perfect, why bother, right? The truth is, you can’t hack the emotional discomfort, so you keep eating. NEXT TIME, FOLLOW THIS 5-STEP PROCESS. 1️⃣ When you overeat, just sit 2️⃣ Distance yourself from the food 3️⃣ Change your environment and set a timer for 10-15 minutes 4️⃣ Observe how you feel 5️⃣ Notice what you think Instead of acting on it the impulse to eat, give yourself permission to eat it AFTER you sit with it. Let it pass though you. 💪🏼Here’s where you have the power to stop. You have a choice. You don’t have to keep overeating in the way you always do. You can break the cycle and choose a different path. How would your life be different if you chose not to go back for more? If you’re struggling to stop eating past the point of fullness, join my team and I in my flagship program, so you can learn to master stopping when your body has communicated it’s had enough. ⏰ Doors temporarily open to new members on Monday, April 22nd. Be sure to join my ZERO obligation Interest List to get early bird information and exclusive bonuses if you’re even kinda, sorta interested. 👉🔗
Unplanned eating is our enemy. What triggers your emotional eating? Emotional eating by @thefashionfitnessfoodie . ‘Emotional eating’ tends to fall into the category of shit-people-feel-pressured-to-stop-doing-to-be-fitness. (Alongside beige food and having a fully functioning social life.)⠀ ⠀ I thought I’d give you my unsolicited thoughts;⠀ ⠀ 1. Food is engrained in most cultures. In the U.K., many of us are fortunate enough to be able to use it to celebrate (and also commiserate.) Eating when we are feeling emotive is a very, very natural part of the way we live our lives today. Generally speaking, this is not a ‘condition’ we need to fix.⠀ ⠀ 2. There’s this trend I’m seeing lately preaching ‘FooD iS FueL’. Whilst I mostly agree and I think it has good intentions, it can indirectly created guilt around eating for short-term enjoyment. Because sure, consuming food means we can survive. But we have taste buds Simon. And food is bloody delicious. 🙃🙃🙃 There is categorically nothing wrong with eating food because it brings us pleasure. (I’d say it’s more problematic if you’re eating food you hate.)⠀ ⠀ 3. And when times get tough, there are far, far worse things you could do than use food as a temporary coping mechanism.⠀ ⠀ I think it’s also v relevant to say *of course* there are exceptions to this. Solely relying on food for happiness for a prolonged period of time, bingeing regularly to the point of discomfort and overwhelming feelings of being ‘out of control’ around food are not things to be brushed off with a well-meaning instagram caption. (These kind of behaviours are best dealt with professional help.)⠀ ⠀ But ordering up a dominoes because you’ve had an exceptionally bad day at work, or eating a tub ice cream because you’re having a shitty break up can be pretty wonderful tool (alongside other things) to have in your metaphorical feel-good toolbox. Which is a privilege not everyone gets. 💃💃💃💃💃💃💃💃💃💃 . . 💫 . . #strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam
A fitness transformation isn’t just aesthetic, it’s life changing. When they say “you don’t just look better, you feel better” they are not lying. When you are fuelling your body with the right foods and exercise everything changes. Chronic aches and pains start to disappear, you feel more energised and unexplained sadness goes away. Positivity floods you, you become nicer and your moods are better. You start conquering the little things and become more motivated to take on bigger challenges, you build yourself up and build up others around you. Success becomes easy. If you don’t believe me, try it for a month, every aspect of your life will change. Not just your physique.
Just feeling happy 😃 😉 . . . . . . . . . . . . . . . . . . . . #fitfam #fitmotivation #exercise #keto #collegestation #lowcarbhighfat #fitgirl #weightloss #lowcarb #macros #supplements #muscle #fitnessmodel #girlswholift #iifymgirls #ifym #sponsored #completenutrition #mansports #ketogenic #fitnessmotivation #weightlossjourney #lowcarb #Ichf #girlswithmuscle #humpday #transformation #houston #houstontx #texas
Two nights ago I made jalapeño popper chicken casserole and lemme tell ya it was freaking AMAZING. It tasted JUST like jalapeño poppers but filled me up with one serving. I’m glad I made 10 servings because I was able to have leftovers for lunch yesterday and my family ate a bunch of it too 👩🍳 next time I will use one less brick of cream cheese and do an extra cup of green yogurt so it coats the noodles better, but it’s definitely a keeper. 683 calories and 50g protein #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein
Unplanned eating is our enemy. What triggers your emotional eating? Emotional eating by @thefashionfitnessfoodie . ‘Emotional eating’ tends to fall into the category of shit-people-feel-pressured-to-stop-doing-to-be-fitness. (Alongside beige food and having a fully functioning social life.)⠀ ⠀ I thought I’d give you my unsolicited thoughts;⠀ ⠀ 1. Food is engrained in most cultures. In the U.K., many of us are fortunate enough to be able to use it to celebrate (and also commiserate.) Eating when we are feeling emotive is a very, very natural part of the way we live our lives today. Generally speaking, this is not a ‘condition’ we need to fix.⠀ ⠀ 2. There’s this trend I’m seeing lately preaching ‘FooD iS FueL’. Whilst I mostly agree and I think it has good intentions, it can indirectly created guilt around eating for short-term enjoyment. Because sure, consuming food means we can survive. But we have taste buds Simon. And food is bloody delicious. 🙃🙃🙃 There is categorically nothing wrong with eating food because it brings us pleasure. (I’d say it’s more problematic if you’re eating food you hate.)⠀ ⠀ 3. And when times get tough, there are far, far worse things you could do than use food as a temporary coping mechanism.⠀ ⠀ I think it’s also v relevant to say *of course* there are exceptions to this. Solely relying on food for happiness for a prolonged period of time, bingeing regularly to the point of discomfort and overwhelming feelings of being ‘out of control’ around food are not things to be brushed off with a well-meaning instagram caption. (These kind of behaviours are best dealt with professional help.)⠀ ⠀ But ordering up a dominoes because you’ve had an exceptionally bad day at work, or eating a tub ice cream because you’re having a shitty break up can be pretty wonderful tool (alongside other things) to have in your metaphorical feel-good toolbox. Which is a privilege not everyone gets. 💃💃💃💃💃💃💃💃💃💃 . . 💫 . . #strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam
Having a wonderful morning 🌞😘🥰 . . . . . . . . . . . . . . . . . . . . . . . . . #fitfam #fitmotivation #exercise #keto #collegestation #lowcarbhighfat #fitgirl #weightloss #lowcarb #macros #supplements #muscle #fitnessmodel #girlswholift #iifymgirls #ifym #sponsored #completenutrition #mansports #ketogenic #fitnessmotivation #weightlossjourney #lowcarb #Ichf #girlswithmuscle #humpday #transformation #houston #houstontx #texas
Husband: Damn babe your ass🍑 looks good in those shorts! Me:I know! Bec I squat. 🙃 🍑 #badasswithagoodass🍑 #goodgirl #wifematerial #fitgirl #prostheticleg #amputeegirl #amputeeswholift #iifymgirls #prosthetic #amputee #boymom #hardwork #dedication #consistency #bikiniathlete #smallbusiness #womensupportingwomen
It’s not pretty, but it was quick and I needed something easy because I’m feeling lazy and mentally drained after a challenging day of homeschool. It does taste really great though! And it’s super filling 428 calories and 42g protein #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein
There is a way to ditch embrace a new definition of healthy 😌 Keep reading, (my gal, gal pal, bestie?) 📌 But first save this as a reminder for when you feel tempted by the diet "health" trap. For years, I struggled with restrictive diets that left me feeling drained and defeated, but still thinking I was "healthy". In reality, all I was doing was slowing my metabolism, which is the exact OPPOSITE of healthy! When we get into the binge/restrict/repeat cycle, our body loses its metabolic baseline. The way you heal that, of course, is through reverse dieting. And tracking your macros. Your metabolism needs a reverse diet (what I wrote my masters thesis on👩🏼🎓 didn't graduate with a 4.0 for nothin') to actually help you: ▶ Eat MORE food ▶ Lose MORE weight ▶ Without compensating a single food you love Reverse dieting is no joke–it works if you know what you’re doing. If you think you need a reverse diet, The Reverse Diet Course (RDC) is for YOU! Get the exact steps to follow if you want to heal your metabolism from diet burnout and sustainably lose weight while eating the food you love daily 🌮. In just 5 weeks, you’ll learn to make the adjustments needed to hit your goals–and keep the weight off. Free yourself from the food and gym anxiety and change your life for good! ❤️🩹 💬 Comment below or DM me "HEAL" and and I’ll send you the link to get your reverse diet started! . . . #weightloss #weightlossforwomen #weightlosstip #reversedieting #reversedietingworks #reversediet #iifymweightloss #momswhoworkout #flexibledieting #flexiblediet #iifymgirls #foodguilt #foodisfuelforthebody #absaremadeinkitchen #strongnotskinny #fatloss #fatlosstips #iifymweightloss #iifymwomen #caloriecounting #caloriedeficit #fatlosscoach #metabolismboost #metabolismbooster #fatlossforwomen
Starting my Monday morning with a healthy breakfast! * ~ 40g oats ~ 20g vanilla whey protein ~ 50g strawberries ~ 50g blueberries ~> 280cal 👌😁 #HealthyStart #MondayMotivation #oats #oatmeal #oatmealbowl #oatsforbreakfast #frühstück #porridge #porridgebowl #porridgelover #haferflocken #haferflockenliebe #healthyandhappy #weightloss #fitgirl #gesundabnehmen #superfoods #weightlossmotivation #bodygoals #fitnessgoals #mealprep #iifym #iifymgirls #fitmom #essen #abnehmen2024 #nextbestfoodie
Hot wings and curly fries for dinner. While I was waiting for this to cook I had a super simple salad. One thing I love about working a calorie deficit is that I am eating what I want. I usually go for a healthier option but my family wanted curly fries, and that’s ok! I don’t feel restricted- at all, and that’s how I can tell this could actually be long term for me. I also went through my clothes and got rid of things that no longer serve me. I’m not anywhere near where I want to be, but I can get rid of the clothes that are too big, ratty, and just not my style. I’m starting to dress for myself instead of just dress to hide. I also got some before pictures of some things I used to fit into that only go up to my thighs at the moment so I can reflect on those once I lose more. #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein
Mini breakfast tacos this morning. They were super good and so filling that I could only finish 3 😋 #lowcarb #lowcarbdiet #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcarbrecipes #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain #lowcaloriehighprotein #highprotein #highproteinlowcarb #highproteinbreakfast
𝟲𝟮 𝘃𝘀 𝟲𝟮 - 𝘁𝗵𝗲𝗻 𝗮𝗻𝗱 𝗻𝗼𝘄!👀 𝘛𝘩𝘪𝘴 𝘥𝘦𝘴𝘦𝘳𝘷𝘦𝘴 𝘢 𝘳𝘦𝘱𝘰𝘴𝘵 𝘸𝘪𝘵𝘩 𝘢𝘯 𝘶𝘱𝘥𝘢𝘵𝘦𝘥 𝘱𝘩𝘰𝘵𝘰 𝘧𝘳𝘰𝘮 𝘵𝘰𝘥𝘢𝘺 𝘴𝘪𝘯𝘤𝘦 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘪𝘴 𝘰𝘧𝘧𝘦𝘯𝘥𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘨𝘳𝘦𝘢𝘵 𝘨𝘭𝘶𝘵𝘦 𝘴𝘩𝘰𝘵 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱𝘴 𝘳𝘦𝘱𝘰𝘳𝘵𝘪𝘯𝘨 𝘢𝘭𝘭 𝘮𝘺 𝘣𝘢𝘤𝘬 𝘴𝘩𝘰𝘵𝘴✌🏼😏 A little fun comparison of how it looked back in 2021 when I last was at this weight vs. now. This was my last “real offseason” and the day I decided to no longer compete in figure. Sitting at 62 kg now and compared to the last time I hit 60 kg I see the difference! I used to fear the 60’ies and saw it as a heavy weight for me. 🙏🏼 Now its the new normal! Do not think being a certain weight automatically means you look a certain way. Even the same weight on yourself can look drastically different it all comes down to the amount of muscle mass your body is holding. 🔥 Excited to see where this year takes us 🎯 @teammhd #Act2day #vægttab #muskelopbygning #ifbbbikini #ifbbcoach
A healthier, tastier and more fun way to consume your favorite flavors with the benefits you want and need!🧋 🍡 @bobavidausa is the number one popping boba company! 🌱 What you can expect from a BobaVida boba pearl is the same flavor profiles that we all know and love, with a more natural and exceptional taste 🍓They are vegan, gluten free, corn free, non gmo, soy free, dairy free, and have clean ingredients! 🌈Taste the rainbow with all BobaVidas newest flavors. #BobaVida
Flatbread Friday…yeah it’s becoming a thing here. Coming in at 59g of Protein! @josephspitabread Lavash toasted Chopped Caesar Salad Kit Leftover Chicken Patty from last night 10/10 ❤️ #myweightlossjourney #mealideas #dinnerideas #iifym #iifymgirls #highprotein #highproteinmeals
There’s a ton of confusion around nut butter. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I feel like almond butter has a really good PR team because everyone seems to think there’s something inherently better about it than peanut butter but when we actually look at the nutrition facts, they’re virtually the same 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Allergies aside, most nut butters are pretty similar nutritionally. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you can see, all of the nut butters here have between 180-210 calories and similar macronutrient profiles. When you look at their vitamin and mineral content, they do differ slightly (sunflower and almond butter are the best sources of Vitamin E whereas peanut and cashew butter have more iron but we’re grasping at straws here). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My suggestion- choose your nut butter based on taste and price (fancy alternative nut butters tend to be 2-3 times more expensive than peanut butter). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Peanut butter 🥜 is my personal nut butter of choice but I also love a good cashew butter from time to time (but at $16 jar, it’s definitely pricey). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which type of nut butter is your favorite? Are you surprised by the nutrition facts? Let me know in the comments ⬇️
5/5 STARS ⭐️⭐️⭐️⭐️⭐️ …to our Unstuffed turned Masterfull client, Elen Tesfamariam! 🎉 Today, we’re celebrating Elen because she’s made some huge transformative changes recently. And it shows — physically, yes… but most importantly, mentally too. “ILeslie’s program has changed my entire life. I never imagined that I could lose weight without dieting. Since joining this program, not only have I lost over 35 pounds enjoying my favorite foods, but I’ve also learned to love my body in the process. I used to spend countless hours logging my calories on an app and meal prepping, but now that I’ve freed up time and mental space I’ve discovered new hobbies and passions. I will never go back to living the way that I was!” In the Unstuffed program there are... 🚫 NO FOODS OFF-LIMITS 🚫 NO CALORIE COUNTING 🚫 NO MIND-NUMBING CARDIO She’s been consistent with her new eating habits for months and instances of emotional eating are becoming a distant memory! We’re so excited for her progress and the best is yet to come! Stay tuned for more awesome updates about Elen’s progress! 💪🏼 If you’re inspired by her story and also want to learn how to lose weight without feeling restricted and deprived, we’d love to show you how! 🥳 We’ll temporarily be accepting new members into our psychology-based program, Unstuffed, beginning April 22nd. In the meantime, you can join the zero-obligation Interest List at the link in my bio to receive some strategy-packed FREEBIES so you can get started TODAY! No waiting necessary. I hope to see you there! 👋🏼 For now, please join me in celebrating Elen’s success in the comments. ⤵️
My first meal of the day is nachos. This might be my new favorite meal, especially if I’m feeling snacky. I cut 6 small zero carb tortillas and baked them until crispy in the oven, then I topped it with turkey taco meat and shredded cheese and baked a little more. Topped with tomatoes and sour cream that I cut with water so I could get a drizzle instead of a dollop and they are SOOOOO GOOD!!! Only 490 calories and 28g protein. I forgot to add the tortilla chips to the tracker before I posted it. Those were 150 calories #lowcarb #lowcarbdiet #lowcalorie #lowcaloriediet #countingcalories #caloriecounting #weightloss #weightlossformoms #weightlossjourney #weightlosstips #lowcarbrecipes #lowcaloriemeals #lowcalorierecipes #iifym #iifymgirls #iifymwomen #selflove #findingmeagain
I am sooooo excited to announce that I am officially a BUILT BAR Ambassador!!!! Long story short…we LOVE Built Bars in our home. And every time I want to order, I find myself searching for someone who has a code. Well, now I have my own!!! Code: JESSDOINIT saves you 10% Can’t wait to share all the amazing flavors with you!!! #builtbar #iambuilt #weightlossjourney #iifym #iifymgirls #iifymwomen #protein @builtbar ❤️
ANNOUNCEMENT - I am opening SIX spaces to join my team 🩷 Say goodbye to fad diets, hours upon hours of exercise and a negative attitude. Whether you’re looking to build strength, lose weight, or gain confidence, I’m here to guide and support you every step of the way! These spaces are available for 1-2-1, 2-2-1 or online coaching options based in a private gym facility and with the use of our wonderful app. These spaces are likely to be gone by the end of the week so if you want to jump at the chance to be part of my team or would like more information before sealing the deal, DM or complete the enquiry form in my bio 🩷 - #personaltrainer #personaltraining #onlinecoaching #onlinecoach #womenwholift #womenwholiftweights #strengthtraining #strengthtrainingforwomen #girlswholift #girlswholiftheavy #girlswholiftweights #iifym #iifymgirls #iifymwomen #flexibledieting #flexibledietinglifestyle #gym #gymmotivation #gymgirl #gymlifestyle #gymgirls #gyminspiration
I’m having a late breakfast/early lunch today. I got my workout in nice and early and had a protein shake after to hold me off until now. This is 350 calories and 34g of protein. Simple and delicious. #simplebreakfast #weightloss #weightlosstips #weightlossformoms #weightlossjourney #lowcalorie #lowcaloriemeals #lowcaloriediet #iifym #iifymgirls #iifymwomen #selflove #selflovejourney #findingmyselfagain
@makayla_thomas_fit marry me chicken bowls for dinner tonight and they were SO good!! They came together in like 20 min. Will definitely make again! For my bowl: 586 cal/14 Bites/52.6 grams of protein
did the damn thing. 🥵 in the last year, I spent a few months at maintenance (eating around 2300 calories), 6 months bulking (at 2600 calories) and cutting for 3 months (anywhere from 2100-1850 calories). I ended my bulk around 150 pounds and 20% body fat and finished my cut at 134 pounds and 12.6% body fat. not gonna lie, the bulking part is always hard and a little uncomfortable…fun eating all that food until it’s not anymore 😂 but I was able to put on some muscle that I held onto while I was cutting (eating in a deficit to lose body fat). I’ve come a long way the last 6 years. When I lost weight after having my last baby I was so worried about eating more because seeing the scale go up was really scary. I get it! I spent way too long thinking I should only be eating 1500 calories a day and constantly cutting. I promise you’re gonna be a lot happier when you start focusing on getting stronger rather than smaller. Plus, who doesn’t love a good 🍑 and some shoulder muscles? 😘 - #macros #trackingmacros #iifym #iifymgirls #iifymwomen
Goal weight? Not yet. Still Confident? F*ck yes. My fiancé snapped this pic of me last night and I loved it. It feels good to feel good! 💜
Today I’m grateful for: Hitting personal records 💪🏻🏋️♀️ I’m so insanely proud of me and my wonderful gym buddy @jsbecause today. As if I was hitting and repping 230kg! 507 Pounds! I mean just look at my fierce focus face haha 😂 Seriously though, as a chronic illness queen, smashing my goals like this and hitting such incredible PRs brings me so much joy. I wonder if 2022 Imy, lying in that hospital bed unable to walk would believe the strength I have now. Madness. Anyway, stay happy, healthy, and humble folks xx #gym #gymmotivation #gymlife #gymrat #gymgirl #gymaddict #gymlover #gymselfie #gymjunkie #gymgirls #gyminspiration #legday #legdayworkout #legdaymotivation #legdays #girlswholift #girlswholiftheavy #girlswholiftweights #iifym #iifymgirls #invisibleillness #hiddendisability #ehlersdanlossyndrome #fibromyalgia #eds #fibro #chronicallyawesome #chronicillnessawareness #sundayfunday #sundaymotivation
It has been so long 😭 I may start posting regularly on here again to keep myself accountable. I don't use a regular gym any more, I have my own little home setup with a squat rack, basic cable machine and some adjustable dumbells. Here is an ab progress pic ^ I don't know what my body fat is but I'll probably get a scan done soon and post my progress on here again ✌Account is now public again too 🤸♀️
did the damn thing. 🥵 in the last year, I spent a few months at maintenance (eating around 2300 calories), 6 months bulking (at 2600 calories) and cutting for 3 months (anywhere from 2100-1850 calories). I ended my bulk around 150 pounds and 20% body fat and finished my cut at 134 pounds and 12.6% body fat. not gonna lie, the bulking part is always hard and a little uncomfortable…fun eating all that food until it’s not anymore 😂 but I was able to put on some muscle that I held onto while I was cutting (eating in a deficit to lose body fat). I’ve come a long way the last 6 years. When I lost weight after having my last baby I was so worried about eating more because seeing the scale go up was really scary. I get it! I spent way too long thinking I should only be eating 1500 calories a day and constantly cutting. I promise you’re gonna be a lot happier when you start focusing on getting stronger rather than smaller. Plus, who doesn’t love a good 🍑 and some shoulder muscles? 😘 - #macros #trackingmacros #iifym #iifymgirls #iifymwomen
Have those days where nothing goes right and you Can’t get to the gym? Go for a walk. Something is better than nothing. Even the simplest things will make you healthier, happier and get you further than sitting on the couch. Don’t do nothing just because you can’t do the thing. You don’t need to be “all or nothing” you just need to do something. You don’t need to be perfect you just need to be proactive