#flexibledieting

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Agreed! You can still enjoy holiday feasts with your families with out going overboard!!! 😉❤️ #Repost @teamfflex with @get_repost ・・・ Thanksgiving is coming! 🍗 . . Everyone knows im an advocate of flexible dieting and macro tracking... . . However when it comes to grandmas mashed potatoes I think you should go ahead and plan to say fuck it! 🔥 . . Enjoy your meal. Enjoy your friends and family. . . Just don’t be a jackass. Don’t over eat and lose control like a dumbass. Enjoy, don’t track and eat like an adult. . . Cuz eating out of tupperware in the corner during thanksgiving dinner isn’t cool bro. 👌 . . 🔥 Tag a friend that needs to remember this! 🔥 . . 🌎 Wide online coaching @TeamFFLEX . 👉 Multi certified with 8 years experience . 📱Custom to you mobile coaching app . 💪 Custom training and nutrition plans . 🏆 No BS (🍪 cutter) competition prep coaching . 👊 Non competitor programs . 💯 All Natural Athletes . 💥 Real and lasting results . 👍 Building Lifestyles not extremes. . 🥇TeamFFLEX.com Link in bio! . 🔥 Link In Bio 🔥 . . #TeamFFLEX #FunctionalFLEXFitness #6figurefitcoach #personaltrainer #onlinetrainer #coach #Ryanmilton #contestprep #npcbikini #bikinicompetitor #bodybuilding #mensphysique #figure #iifym #flexibledieting #npc #Lasvegas #Fatloss #musclebuilding #fitness #Fitspo #Fit #Fitnessmotivation #thanksgiving #thanksgivingdinner
Smith's/Pizza Hut - BBQ Meatlovers ➖➖➖ 📖 REVIEW 🍟👀 Lets keep going with the Smith's Chips and Pizza Hut collaboration! Seemed you either loved or hated these. Personally, I found them very addictive and morish 😋 I think I tasted more BBQ than meat with these but whatever they did I have absolutely no complaints about 😁 ➖➖➖ 🎯 Woolies ➖➖➖
Some people hate Mondays. They wake up dreading to have to go back to routine after a weekend. - I look at Monday’s as a day to start over. A day to put all the bad 💩 of the week before and start fresh. It’s a day to go in with a clear head and a new focus. - Monday’s are motivation for me. A day where I get to be thankful that God have me another Monday. Another day. A new opportunity to kick ass and repeat. - #23weeksout - . . . . . #bodybuilding #ifbb #fitmom #mealprep #bikini #motivation #momsofinstagram #beauty #momlife #aquarius #mommyblogger #fitbit #flexibledieting #style #motherhood #fitness #ufcgym #owned #npc #ocb #womenempowerment #fitfam #girlswholift #fitspo #girlswithmuscle
Everything in moderation even moderation. Eat like crap everyday and you’ll look like crap / feel like crap. Fuel your body with what it needs and you’ll gift yourself amazing results. Tasty treats are rewards which are just as important and needed as well. Find the balance that works for you. Find the macros that allow both and you’ll live a life without another “diet” again because you’ll literally have your cake and eat it too. . . . . . . . . . . . . . . . #protein #flexibledieting #flexiblediet #macros #iifym #fit #fitness #fitfood #fitnessfood #life #healthy #health #healthylifestyle #lifestyle #dadbod #body #bodybuilding #workout #yummy #food #foodporn #foodie #over40 #fitover40 #fitlover #gains #carbs #sugar #sweets #love
One of the BEST post workout/breakfast meals I’ve ever made 💙 You can swap the oatmeal for cream of rice if oats aren’t your thing... I actually like the cream of rice version more & it tastes like a blueberry muffin 🙃 Microwave 40g of quick oats with water, mix in @bodybuildingcom oatmeal cookie whey ➡️ top with cinnamon, 1oz frozen blueberries, and 16g of @legendaryfoods blueberry cinnamon bun. #nutrition #food #health #bodybuilding #eatclean #nutbutters #bodybuildingcom #npcbikini #fitness #legendaryfoods #protein #carbs #macros #iifym #flexibledieting #lifestyle #diet
Today's preworkout meal. Marinated chicken thighs cooked in air fryer. I served it with steamed sticky rice and sriracha sauce. C 37 /P 33 / F 10 #mealplan #meal #diet #eat #healthyeats #healthyfood #asianfood #airfryer #personaltrainer #fitffam #fitchick #fitness #lifestyle #postworkoutmeal #yummy #macros #nutrition #iifym #flexibledieting #iifymgirls #foodisfuel #foodpic #food #fitspo #igfitness
Learn to love yourself before you love the thought of being someone else! 🌟 1. You can’t be them and they can’t be you! 2. Don’t copy their diet, just because they eat xxx amount of kcal per day does not mean you should too 3. One size does not fit all .... every BODY is different 4. You are beautiful in your own way, forget what everyone else looks like 5. Be You, there’s only one YOU so embrace it 6. Focus on YOU and only YOU 💖 . P.S the new @gymshark vital range is 😍 . . . .
Been treating ourselves since Halloween. Why stop now? 😜 Take 25% off the entire site using promo code CBF25 now thru 11/23 and stock up til New Year's!
Still behind on my food posts haha 😊 Good start to the day yesterday as I saw the number on the scale down to lower than the day I went on my hols yay! Went to Dobbies with my Mum and Grandma for lunch and managed to resist having a cake as I knew it wouldn't fit my macros/Cals and I hadn't made any allowances last week but still had a nice lunch! Think the Cals probably would've been lower as there weren't much beans but better to overestimate! . - #mfbreakast Made a Banana and Chocolate Protein Shake and poured over high bran . - #mflunch Baked Potato with Beans and Cheese . - #mfdinner Cheesy Chicken and Chorizo againnnn ❤ . - #mfsnack Chocolate and Orange Cereal Bar (morning) . - #mfsnack Salty Peanut Barebells Bar heated for 30secs and it was amazing! (Evening) Then had 2 rich teas with a cuppa! . #clanmunro #munrofitness #myfitnesspal #mfp #macrotracking #caloriedeficit #fatloss #weightloss #mealplanning #advanceplanning #mealprep #flexibledieting #flexibleeating #exercise #fitness #macros #protein #carbs #fat #balancedeating #iifym
Here’s another recipe to help you with that thanksgiving meal. 🦃 🔆Mashed Sweet Potatoes with Goat Cheese and Cranberries🔆 • • Trader Joe’s has made this incredibly easy with their frozen mashed potatoes! • 2 bags sweet potato mash @traderjoes 1 ~5oz Goat Cheese 2 servings cranberries • Follow directions for mashed potatoes. Once heated stir in cheese and cranberries **Adjust accordingly depending on servings needed** • • #thanksgiving #enjoy #mealprep #mashedpotatoes #realfood #foodie #foodpics #healthandfitness #healthyeating #healthybody #nutrition #nutritioncoach #diet #mealprep #macros #macrolife #macrocounting #iifym #ifitfitsyourmacros #flexibledieting #cleaneating #crossfit #aesthetics #fitness #fitfam #fitlife #strength #gym #gains #bodybuilding
オートミールとハチミツ、卵、ゼロ脂肪ベリー&ハニーヨーグルト、野菜ジュース、コーヒー味豆乳 Oatmeal and honey, eggs, zero fat berry and honey yogurt, vegetable juice, coffee flavored soy milk #フレキシブルダイエット #筋トレメニュー #ダイエット #ダイエットは苦労しなくてもいい #朝ごはん #flexibledieting #bodybuildingfood #iifym #breakfast
Who thinks I should compete in the Mr. Buffalo in March 2019?
I cannot tell you how many times I have ‘failed’ on this journey and my previous one. I failed over, and over and over!! The only thing that kept me on track and made me reach that goal and will make me reach THIS one, is that I never ever give up, ever!! It’s a challenge and passion deep in my heart and soul, it makes me happy, it keeps me grounded to have something to work towards every day for ME. It’s MY process and MY journey, no one can take it away from me. So no matter how bad you think you have messed up, you haven’t, just never give up 💕#nevergiveup #thehealthyprocess . . . . . . . . . . . . . . . . . . #fitspo #fitlife #workout #fitness #weightloss #fatloss #health #fitfood #nutrition #mealprep #healthylife #balance #macros #flexibledieting #fitquote #Kayla #bbg #bbgmom #caloriecounting #cleaneating #fitnessjourney #nevergiveup #fitmom #fitmommy #beforeandafter #sweat #workoutathome
What 1541 calories and 127g of protein looks like for me (2g of protein per lb) my upper range of cals is 1875, lower range 1652 but I'm trying to be a little more strict until the end of the month as I've got a Christmas party! I'm feeling confident with my calorie tracking now, meaning I can manipulate them & up/down them depending what I've got going on. I only track calories and protein (not carbs/fat) in line with the awesome teaching of @jamessmithpt . . #fatloss #healthy #healthyeating #healthyfood #healthylifestyle #food #goodfood #foodporn #homecooking #protein #carbs #vegetables #caloriecounting #macros #fitbit #macrotracking #flexibledieting #iifym #caloriedeficit #mfp #jamessmithacademy #cfd #breakfast #lunch #dinner #MondayMotivation
Feliz lunes y comienzo de semana! Yo soy de ese 1% de la población a los que le gustan los lunes jajaja. Ya falta muy poquito para que se acabe el año, aprovecha lo que queda🙌🏻
👯‍♀️Tag the friend you went early 20’s rager with this weekend (or just save this for your post- party shenanigans over the next week 😉) ⠀⠀ So, you ignored all the "win the weekend" advice? Or perhaps you attended a kickass holiday party, and slammed all the fudge and egg nog you could stomach ⠀⠀ Mayybe ya feel a little bloated and perhaps a bit frantic. Cool, let’s regroup. Take a breath and step AWAY from the elliptical and juice detoxes ⠀⠀ How you feel is temporary and you are just ONE day away from getting back in your groove. If you had a great time socializing and BEING HUMAN, then you’ve got nothing to stress about ⠀⠀ 📌Here are your action items for today📌 ⠀⠀ 💦 Re-hydrate 👉🏼 At least 70% of your bodyweight in ounces spread throughout the day. Throw in some coconut water for the added electrolytes (versus pedialyte and all the extra BS and sugar they dump in with *some* electrolytes) ⠀⠀ 🚶🏼‍♀️Hit a light active movement day 👉🏼 This means low intensity walking or hiking, maybe a lil stretch flow ⠀⠀ ☀️Sunshine 👉🏼 Get some direct sunlight on your skin to help counteract the downer hormones that can affect us after drinking. If no sunshine is available, hit that D (VITAMIN D, duh) ⠀⠀ 🥦Load up on veggies 👉🏼 Your body is literally thirsting for vitamins and minerals, and veggies are the ticket to making you feel as good as possible after a wild night ⠀⠀ 🛏Crush your sleep 👉🏼 Get in a nap or just ensure you start your bedtime routine a little earlier tonight ⠀⠀ 🗒Plan for the next day 👉🏼 Head to the grocery store, do some meal prepping, take action to set yourself up for crushing your week ⠀⠀ There is no rush to be perfect or perfectly healthy. There is just life to be lived and the more we support our physical bodies the more full our lives will be ⠀⠀ Shake it off my friends and have a kickass week
One of my favourite go to meals for #lowcarbmacro day! 4 eggs 3tbsp olive oil 1-2 cups spinach 2 sticks turkey pepperoni or chicken sausage 1tbsp goat cheese Throw together in a frying pan and DELISH! . . . . . #fasterwaywithlaura
-HOLIDAY SURVIVAL GUIDE- With Thanksgiving coming up later this week and Christmas right around the corner as well, we figured it was time to show you how to enjoy the holidays without sacrificing your health and fitness goals! Here are 4 simple steps to controlling what and how much you eat at a lunch or dinner party: 1. Load up on vegetables first. Fill up half your plate. Then focus on the proteins and finish of with some soul food (carbs 😉). This way most of your plate will be low calorie, high nutrient foods, but you're still eating bits of everything! 2. Eat slowly so you can listen to your body's hunger and fullness cues. Engage in conversation with the other people at the table, enjoy your food, have a drink in between bites. If you're still feeling hungry 20 minutes later, then it's time to go for seconds! 😋 3. Have some dessert! Face it, grandma is not going accept a 'No' to her home made banana cream pie. And truth is, there should be some room in every diet for a little treat. Just maybe not go for seconds here... 4. Sit back, relax, and enjoy yourself! For many people, the holidays are a time to get together with family and/or friends, so make the most of it and give your body some time to unwind and de-stress! If you saw our post the other day, you'll know why that's important. Let us know if this was helpful! 🙌 Comment below ⬇️ --------------------------------- #nourishtoflourish #flourishfamily #flourish #flourishnutrition #health #food #fitness #today #lifestyle #life #flexibledieting #instahealth #instafitness #iifym #nutrition #body #macros #tips #support #cleaneating #muscle #lean #crossfit #healthyfood #services #training #consistency #holidays #survival
Thanksgiving is coming! 🍗 . . Everyone knows im an advocate of flexible dieting and macro tracking... . . However when it comes to grandmas mashed potatoes I think you should go ahead and plan to say fuck it! 🔥 . . Enjoy your meal. Enjoy your friends and family. . . Just don’t be a jackass. Don’t over eat and lose control like a dumbass. Enjoy, don’t track and eat like an adult. . . Cuz eating out of tupperware in the corner during thanksgiving dinner isn’t cool bro. 👌 . . 🔥 Tag a friend that needs to remember this! 🔥 . . 🌎 Wide online coaching @TeamFFLEX . 👉 Multi certified with 8 years experience . 📱Custom to you mobile coaching app . 💪 Custom training and nutrition plans . 🏆 No BS (🍪 cutter) competition prep coaching . 👊 Non competitor programs . 💯 All Natural Athletes . 💥 Real and lasting results . 👍 Building Lifestyles not extremes. . 🥇TeamFFLEX.com Link in bio! . 🔥 Link In Bio 🔥 . . #TeamFFLEX #FunctionalFLEXFitness #6figurefitcoach #personaltrainer #onlinetrainer #coach #Ryanmilton #contestprep #npcbikini #bikinicompetitor #bodybuilding #mensphysique #figure #iifym #flexibledieting #npc #Lasvegas #Fatloss #musclebuilding #fitness #Fitspo #Fit #Fitnessmotivation #thanksgiving #thanksgivingdinner
Wow. What another milestone this week. My first time pulling with a barbell from the floor in 4 months. Cannot be happier and huge amounts of gratitude go to the guys over at @stokedathletics @thestokedbrogi and @croninstrength -•- It may not be much, but 135x3x6@ 5RPE has me on cloud 9. It’s been months of rehab, and it’s gotten me to here. It could’ve been the jazz hands in the beginning. I know it’s helped others -•- KILL FEAST REPEAT🐗 -•- #StokedAthletics #HoggHouse #blackdogathletics #TeamHoggHouse #danfarnhamnutrition #TeamThiccBoiiz #killfeastrepeat #KFR #nutrition #fitness #flexibledieting #strength #bodybuilding #powerlifting #squat #bench #deadlift #exercise #powerbuilding #athlete #hypertrophy
Training to be the best hugger there is. 😂
anxiety is a funny thing. it can creep up on you when you least expect it and tell you all sorts of lies. i’m not smart enough i’m not social enough i’m not skinny enough i’m not strong enough i am not enough. i’m still learning how to deal with all of those thoughts and learning how to realize the difference between overly high expectations appreciating where i am and what i’m doing. so far i haven’t been able to completely conquer my anxieties and fears of being enough but i have been able to recognize them, be aware of their presence and know that my mind is playing tricks on me even if i can’t stop it life’s tough but you’re tougher.
I feel like a kid whenever I get ice-cream. How about you? P.S. I also eat “healthy”’things like kale and quinoa salad with turkey meat loaf because I believe in all the food. Swipe for pics. P.S. If you have a problem with ice cream, I recommend reading my blog post called “The Dark Side of Clean Eating.” Life is too short to obsess over EVERYTHING you put in your mouth. Link to blog in my profile.
Another lower calorie dinner idea. Again me & my husband had fried rice. The main thing I changed in my version is #caulirice (cauliflower rice). Ingredients: Whole egg Protein of your choice (we used extra lean ground turkey) Cauliflower (pulse in food processor to achieve rice texture) Onion, peas, carrots, mushrooms Soy sauce Sriracha sauce Sesame seeds Throw in nonstick pan or a wok if you want to get fancy. Enjoy with chopsticks of course!
Personal growth should always be in your mind when you think of things you should be doing. When you can’t be your best for yourself how can you expect to be the best YOU for anyone else in your life? . In the fitness world I see so many people becoming selfish and neglecting those around them.. all for what? 10 seconds on a stage? . . Personal growth is more important than any trophy. Make sure you don’t forget to improve all things in your life, not just your physique. ☺️ . . That bikini tho @bodaciousbikinis 😍 . . . #fit #fitfam #fitfamily #mondayquotes #mondaymotivation #macros #flexibledieting #ifbb #npcbikini #bikinicompetitor #girlswholift #eathealthy #workout #workouts #liftheavy #gym #gymmotivation #gymlife #bodypositive #bodybuilding #lift #fitspo #instafit #instafitness #teamfflex #flex #girlswithmuscle #girlswithmuscles #muscle #muscles
FVCK AVERAGE. . Your body is built over a life time. . Average people put in the work when they feel like it. . Above average people put in the work regardless of how they feel. . Choose wisely. . . . . . PS this picture was the combo of 5+ years weight training and 3 months into a serious cut where I tracked every ounce of food that went into my mouth.
Got in my workout this morning. As the holidays come closer it’s easier to let your health fall to the bottom of priorities. Make appointments with yourself or a gym buddy to get in workouts, be conscious of what foods you are buying to eat regularly (one off holiday meals should be enjoyed though) and keep yourself a priority. We only get one body, make sure to take care of it 🤗
If you love a coffee and cake like me but have specific goals and targets to adhere to then I have something to show you... - 😊 Starbucks, Costa and Caffè Nero all have their nutritional information on their website. Fantastic if you’re planning to save some calories for a nice bit of cake. 💁🏻‍♀️ Going to a cafe which doesn’t have this? That’s ok I still use the calories from the above coffee shops. It won’t be perfect but it’ll certainly be close enough. - 🍰 Have your cake and eat it... just make sure you account for it if weight loss is your goal.
ALL FOOD FITS // we all talk about balanced eating but we mostly use this term to term to talk about making a meal nutritious (i.e. adding veggies) 🌱 . But a balanced diet is so much more 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A balanced diet is one that gives your body the nutrients it needs to function correctly and doesn’t leave out any foods your body desires ✌🏼 . The foods on the left are both nutritious but they are both low carb options ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The foods on the right are heavier in carbs. People often fear high carb foods and avoid it for this reason. However, eating in a restrictive manner for long periods can lead into yo-yo dieting ❌ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼 ᴍᴏʀᴀʟ ᴏғ ᴛʜᴇ sᴛᴏʀʏ: 1️⃣ It’s completely okay to eat some high carb meals. High carb foods can be part of a balanced diet 😁 2️⃣ There are no forbidden foods in a balanced diet because all food fits ✔️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ The key is to listen to your body and honour your hunger, and that’s the beauty of intuitive eating 🙏🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ . . #intuitiveeating #nourishnotpunish #allfoodsfit #healthynothungry #flexibledieting #flexibleeating #foodfreedom #portioncontrol #antidiet #dietrescue #edrecovery #dietitian #dietland #dietplan #recoveryisworthit #healthynothungry #foodcomparison #weightlossjourney #weightlossideas #eatthisnotthat #caloriecounting #eatbetter #notadiet #healthyswaps #weightlosssupport #weightlosshelp #weightlosstips #caloriedeficit #notadiet #shenanigansofadietitian
The scale gets to my head sometimes too.⠀ ⠀ While I fully know there are a million things that can make the scale read higher, it’s still a little startling to see a number you’re not comfortable with.⠀ ⠀ But this is how I deal:⠀ ⠀ Before I hop on the scale that morning, I make a decision about how I feel. Am I feeling good in my skin? Do I feel strong? Am I getting through my day energized? Are my clothes fitting well?⠀ ⠀ Then, no matter what the scale says, I can’t take those determinations back. I can’t say “Oh, you know what? Now that the scale read higher, I actually do feel pretty thick.” Nope, doesn’t work that way.⠀ ⠀ There are so many things that can make a scale read higher (stress, lack of sleep, sodium, muscle mass, soreness, inflammation) but your biofeedback is a more accurate determination of your progress and what’s happening in that body. Give more weight to that. 📸: @elizawildflower •••⠀ #fuelyourfitness #teamfyf #macros #nutrition #crossfit #fitness #strength #iifym #weightlifting #npc #bodybuilding #flexibledieting #flexibleeating #flexiblenutrition #weightloss #musclegain #bodyfatloss #performance #transformationtuesday #athlete #healthy #recipes #healthyrecipes #macronutrition #bodytransformation #shreddingseason #abs #crossfitathlete #nutritioncoach #nutritioncoaching
Aujourd’hui reprise d’une alimentation après une detox du week-end. Donc repas assez léger pour pas agressé l’estomac + de l’eau ++++++++😋.#food ,#fitfam ,#fitness ,#fitnessmotivation ,#diet ,#yummy ,#nevergiveup ,#nutrition ,#instafood ,#instagood ,#instamood ,#eatclean ,#foodies ,#follow ,#homemade ,#goodeating ,#healthy ,#healthyfood ,#lifestyle ,#healthychoices ,#instamoment ,#fit ,#fitfoodie ,#healthyrecipes ,#flexibledieting ,,#porridge ,#instafitness ,#cleaneating ,#petitdejvariesucresalé
Most of my meals have been super simple lately, and that’s been feeling really good 😋 Bowls like this are simple to make and really satisfying! This one has plain quark, frozen and fresh berries, @purely_elizabeth maple walnut granola, hemp seeds, coconut and crunchy almond butter. Hope you’re all having a lovely Monday! 🍓
You've reached your goal weight. You started a diet and stuck with it, and now here you are. Congrats to you for doing the impossible. Yes, the IMPOSSIBLE! For some reason that blows my mind, losing weight to live long enough to see your children grow up and have children of their own, for example, is hard for some people. Like, why would being a part of your children's lives be reason enough for anyone to be more mindful of their health?!?! 🤔 Anyway, so you've done the IMPOSSIBLE and lost the weight that you set out to lose. That means that it's time to stop dieting, right? Right, you say! Ooooooooooooooooh, so you're one of thooooooooooose people who thinks the diet is over because the diet is over! Just when I was thinking you were different, it turns out that you're just like all the rest! Sigh… 😞 Well, if you don't want to be like one of those people who seem to balloon back to their starting weight almost as soon as they end their diet, then you better keep dieting. That is, reverse dieting, in fact. What's reverse dieting? Nothing but slowly increasing your calories to help rev your metabolism out of being in a low-caloric state. Sounds good, huh? So good that you now want to do it, huh? But there's only one teensy-weensy problem. Yeah, you don't how to start reverse dieting! For step-by-step instructions, all you have to do is click the link in my bio or go to https://monsterlonge.com/how-to-start-reverse-dieting/ Once you're done reading the unbelievably simple directions that you'll more than likely find a way to fuck up, don't forget to join the mailing list. Not only will you get a FREE e-book but you'll also receive the weekly newsletter that comes out EVERY THURSDAY at 6 p.m. ET/3 p.m. PT!
Our rosemary versus store bought rosemary .... which would you prefer ?
#transformationtuesday Left: 2014 WBFF Bikini debut Right: 2018 WBFF Bikini Pro debut 5 years between these photos. In that time I have made changes to my physique but it's the mental changes that have really helped me grow, develop and progress both on stage and in my health and fitness goals. When I started my fitness journey, I hated my legs. I tend to store fat it my lower half and thought I would never be able to change that. But I was determined to try. Over time and with every show I was able to work with my coach to develop muscle, shape and to come in leaner. It takes time, hard work and commitment but change is possible. Whatever you want to achieve, you are capable of achieving it. The first step is to change your thoughts. If you do not believe in yourself, you will limit your potential.
I could not have asked for a better weekend! So blessed to have my family and friends to share it with. I couldn’t have done it without my coach @goob_u and my teammates @willdeadliftfororeos & @grassfedfitness I also had the honor of meeting the Welsh Dragon @flex_lewis and the Boogeyman @blessing_awodibu
Today I went to Hot Yoga.. yes, go me. Nailed it🤸🏼‍♀️💃🏼
Sore feeling, good feeling.
Uma das receitas mais populares que temos é o brownie de banana! Perfeito pra uma sobremesa sem peso na consciência, e a base pode ser modificado pra mudar o sabor conforme sua vontade! Olha só que fácil: Em uma tigela misture 1 banana amassada, 1 colher de sopa de farinha de coco, 1 colher de sopa de farinha de aveia, 2 claras, 100ml de leite de amêndoas, 20g de proteína vegetal ou whey, 1 pitada de fermento e 1 colher de sopa de cacau em pó! Aí você coloca pra assar a 175°C por mais ou menos 20 minutos, até firmar, e serve com as coberturas que quiser! Por aqui as favoritas são calda de chocolate sem açúcar, gotinhas de chocolate e manteiga de coco! E se você quiser fazer sem cacau e colocar canela, por ex, fica incrível também! Use a criatividade e “tempere” como quiser! 🍫 #browniedalay #brownie #food #foodie #chocolate #chocolat #iifym #dietaflexivel #flexibledieting #flexivel #healthy #health #saudavel #receitasfit #instagood #sugarfree #glutenfree #semgluten #semlactose #vegan #vegano
Living my best life. Still weighing only 176 in the morning. The sodium bloat is real and it’s making me look stupid thicc. After watching @wnbfofficial world championships on sat, I’m ready to build. @evanchaffey let me have a surplus, did I take it too far?
Food guilt 👎 ~ With thanksgiving this week, I just wanted to talk about this touchy subject. Its the biggest meal of the year. We all get excited/anxious/nervous for all the food you may or may not consume. Don’t worry about it. ~ Thanksgiving is literally 1 day out of your 365 days a year. Just like one salad isn’t going to make you magically healthy, 1 bad meal like this is not going to totally set you back. Enjoy time with friends and family and let yourself go a little. For one day. ~ Friday morning, go right back to your normal heathy routine and keep moving forward. Don’t hold any guilt or resentment toward you and your body. Use the extra calories for energy in your next workout. Your body is a machine that needs food to keep moving and working correctly! ~ Enjoy your holiday friends! What are you most thankful for this year? I’m thankful for having such loving family, friends, and boyfriend in my life! Without them, I would be lost and alone. They keep me balanced, focused, and happy! • • • • • • • • • #danarosefit #thanksgiving #fitness #fitnessmotivation #fitnessgirl #nbd #nbdtrainingzone #nbdtrainingzonemorristown #heathlyrecipes #healthymindset #nofoodguilt #foodguilt #iifym #ifitfitsyourmacros #flexibledieting #eatforhealth #healthyeating #healthylifestyle #fitnesslifestyle #mindsetiseverything
Good article via @outsidemagazine about women and the lack of research around how hormones can impact their performance on any given day (link in comments). Thanks @kappabluiz for sharing it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Back when I was in college as a D1 swimmer training my butt off, I would have a bad training/performance week each month right before I had my period. As a paid athlete, this was not ideal. I decided to get on birth control to “regulate” myself...aka: stop my body from naturally producing hormones so I wouldn’t have bad training weeks due to hormones. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It worked. But I am sure some education on proper nutrition, hydration, and recovery would have gone a lot farther without feeling the need to shut off my body’s natural process. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Part of being a women is dealing with hormonal changes throughout the menstrual cycle. You will have more “prime” times to max out and perform your best (during ovulation-mid cycle) as well as times when perhaps you aren’t as ready to go (luteal phase-week before cycle). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Research may be behind in the understanding of how women are different than men (they still can barely understand how to help women through menopause), but there are things you can do to help become less symptomatic and more hormonally balanced: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •sleep 8+ hours a night (ideally) •eat micronutrient, low inflammatory foods—and don’t avoid carbs-carbs =happy hormones •reduce/keep stress low •exercise but make sure you are recovering from it! More isn’t always better ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If these basic recommendations don’t help improve symptoms in 3 months time, perhaps hormonal testing should be next so you can get a more in-depth look into what may need supported from a supplement standpoint. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This Black Friday I will be running a 25% off sale on testing from hormones to food intolerance to thyroid testing! If this interests you, be on the lookout!
▪️In to my woods🐺
When a clients request to add a hard boiled egg 🥚 to every meal turned out super beautiful 💛
Had my first workout at my new gym since we moved. Lifting wasn’t bad surprisingly, but cardio was bad lol...The altitude is going to be an adjustment here. Even though I like the gym, I miss my old gym and its atmosphere. Life update coming soon...Here’s to new goals, a new chapter, and being consistent 👌🏽
The last place on earth I want to be is in a fitting room these days..... but all the positive messages from other women left on the mirror at @aerie made me smile! #babybump #thirdtrimester . . . • • • • #owned 💍 ✈️ #pilotwifelife ❤️ #fittingroom #maternity #korean #pilotlife #aviation #momlife #mommyblogger #momsofinstagram #fitmom #motivation #motherhood #flexibledieting #fitbit #virgo #bodybuilding #ifbb #figurecompetitor #bikini #mealprep #ufcgym #travel #beauty #style #hawaii #bodypositivity #inspirepregnancy
Health = nutrition and physical activity 💪🏼
I’m never taking this body for granted again. I thought I wasn’t that “fit” and was shy to wear sports bras and crop tops, now I’m like “I should wear crop tops all day everyday once I get my pre baby body back!” Even if the PTA moms gimme dirty looks. 😏 Perspective. 🤦🏻‍♀️🤦🏻‍♀️ #abs #tbt . . . . . #owned 💍✈️ #pilotwifelife • • • • • #korean #pilotlife #aviation #momlife #motherhood #mommyblogger #momsofinstagram #fitmom #mommydiaries #iifym #flexibledieting #flexfriday #transformation #fitbit #virgo #bodybuilding #figurecompetitor #bikinicompetitor #mealprep #ufcgym #travel #beauty #style #anytimefitness #hawaii
Highlight reel. 💖 *completely aware that I don’t walk around looking like this all the time, and I certainly look like an egg on legs currently. . . . PC: George Kontaxis #owned 💍✈️ #pilotwifelife • • • • • #korean #pilotlife #aviation #momlife #motherhood #mommyblogger #fitmom #flexibledieting #ufcgym #fitbit #virgo #bodybuilding #figure #bikini #ifbb #mealprep #travel #beauty #style #hawaii #photoshoot #shredded #abs #fitnessmodel #beach #photography #art #photoshoot #northshore
Yay it’s Friday....j/k. I have like, a lot of children, so weekends ain’t shit! But I did get a good pump today so happy #flexfriday to me (and you)! 💪🏻💪🏻💪🏻 #6monthspregnant #mombod . . . • • • • #owned 💍 ✈️ #pilotwifelife ❤️ #maternity #pregnancy #korean #pilotlife #aviation #momlife #mommyblogger #momsofinstagram #fitmom #motivation #motherhood #flexibledieting #fitbit #virgo #bodybuilding #ifbb #figurecompetitor #bikini #mealprep #ufcgym #travel #beauty #style #hawaii #womenempowerment
Halfway down, and for the first time today my knees and hips feel a little loosey goosey, and I didn’t lift, but I did do cardio and I am having a good hair day. Not a total loss. 🤷🏻‍♀️ #pregnancy #momsIRL #longhair 💁🏻‍♀️ . . . #owned 💍 #pilotwifelife • • • • • #korean #pilotlife #aviation #momlife #momstyle #motherhood #mommyblogger #momsofinstagram #fitmom #realhousewives #mommydiaries #flexibledieting #fitbit #virgo #bodybuilding #ifbb #bikini #mealprep #ufcgym #travel #beauty #style #hawaii #motivation #healthypregnancy
Once upon a time, not so long ago, in a land not so far away, I was 120 rock solid pounds....today a little egg on legs, but a fit, healthy, happily pregnant egg on legs. . . . PC: George Kontaxis #owned 💍✈️ #pilotwifelife • • • • • #korean #pilotlife #aviation #momlife #motherhood #mommyblogger #fitmom #flexibledieting #ufcgym #fitbit #virgo #bodybuilding #figure #bikini #ifbb #mealprep #travel #beauty #style #hawaii #photoshoot #shredded #abs #fitnessmodel #beach #photography #art #photoshoot #northshore
I looked like this after 3 kids, and I’ll look like this again after another 3 if I want to. 💁🏻‍♀️ People ask me if I’m afraid of “losing my body”, and afraid of losing the baby weight. Ummmm, Absolutely not. That’s not a priority when growing a healthy baby. The female body is the most incredible, strong, beautiful, and resilient thing in all its forms. And I am a firm believer that you control what goes in your mouth, and how hard you work in the gym when you do wanna get results. So 🤷🏻‍♀️, really you are the only factor that determines what kind of shape you will get in to. #mombod . . #owned 💍 #pilotwifelife • • • • • #korean #pinoy #pilotlife #aviation #momlife #mommyblogger #momsofinstagram #fitmom #fitnessmom #motivation #shredded #motherhood #flexibledieting #fitbit #virgo #bodybuilding #ifbb #figurecompetitor #bikini #mealprep #ufcgymhonolulu #travel #beauty #style #hawaii #womenempowerment
April 9 vs. August 29. Still able to wear the same clothes, but boy oh boy have my proportions changed! 😳 I still can’t believe that we can grow a complete human being in under a year. Amazing. 💖 #pregnancy #leggings . . #owned 💍✈️ #pilotwifelife • • • • • #korean #pilotlife #aviation #momlife #motherhood #mommyblogger #momsofinstagram #fitmom #mommydiaries #iifym #flexibledieting #fitbit #virgo #bodybuilding #flexfriday #ifbb #bikini #mealprep #ufcgym #travel #beauty #style #anytimefitness #hawaii #womenempowerment
💪🏻 1 bag of Doritos, goldfish crackers, 3 bowls of yakisoba noodles, 1 piece of apple pie, 1 fudge Drumstick, 2 quesadillas, 2 carrots with guacamole, Triscuits w/ garlic cheese spread, and 2 strawberry organic frozen yogurt tubes.....all between 5-9 pm yesterday. Legit refeed. Lol. I do this once a month or when I feel like I truly NEED it. If you don’t believe how much I eat, ask Scott, this girl CAN house some food! 💁🏻‍♀️💁🏻‍♀️ #feedme . . . #owned 💍 #pilotwifelife • • • • • #korean #pilotlife #aviation #momlife #mommyblogger #momsofinstagram #fitmom #transformation #pregnant #motherhood #flexibledieting #fitbit #virgo #bodybuilding #ifbb #figurecompetitor #bikini #mealprep #ufcgym #travel #beauty #style #anytimefitness #hawaii #womenempowerment #muscle
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