Instagram Photos and Videos for Tag #fatlosstips


  • 6 minutes ago
    After an EPIC trip away in Thailand, we returned late Wednesday night and got straight back to habits, routine and rituals 🙌🏾 - I practice what I preach, it could have been all too easy to think ‘I’ll wait until monday’ or whatever else but no..... my alarm is set (not that I need it with this jet lag 🤪) we are back into routine of yogi 🐶 for a morning walk then to the gym; my usual routine 👍🏾 - After flying we hold water weight so the key is to drink lots of water to reduce water weight 👍🏾 - I’m in a 7 day mini cut as I feel a little too smooth for my liking ahead of the festive celebrations 🎉🎄 basically before we all eat, drink and socialise with our loved ones 😁 remember calories still count even at Christmas 😬 if only we could get free calories for Christmas 🤔🤣 mine would be spent on copious amounts of chocolates 🍫 and Baileys 😆.... yes I’m in a jolly mood 😁😁 - I’ll be doing my own check in Saturday morning; allowing a couple of days for water weight to drop; and body fat 😬 little miss piggy over here enjoyed a lot of chocolates and cakes 😜 (yes I’m human and I over indulged 😝 it was in front of me daily..... when it’s there I can’t say no..... hence I know not to keep it in my house or if I do I hide it from myself 🤣😂..... so now I have a 7 day mini cut (slight calorie deficit) before all the festive celebrations commence 🙌🏾🎄😁 - #sixpackabs #abs #bikini #fatlosstips #protein #fitness #hiitworkout #fitnessmotivation #fitfam #holidays #fit #wbff #fitnesslife #diet #fitchick #cardio #bikinifitness #christmas #bodybuilding #weightlosstips #muscle #gymmotivation #weightloss #fatloss #flexfriday #weightwatchers #weightlossjourney #fatlosstips #preafitness
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  • about 1 hour ago
    You don't need to give up carbs to lose weight. You just need to create a caloric deficit. Keep it simple! #rapportwellness #rapportbuilt #buildrapport #fattofit #weightlosstips #fatlosstips #weightlosstransformation #coach #onlinecoach #onlinecoaching
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  • about 1 hour ago
    ☃️☃️☃️12 Questions of Christmas ☃️☃️☃️DAY 2- What would your IDEAL meal plan look like ? ____ Ok, so forget everything you've been told. Forget what you think you need to do. What would your ideal plan look like. What tyoe of ' diet would bring YOU the most joy 🙄 ____ 1 meal a day ? 3, 6.... What tyoe of food's would you be eating? Who with? Where ? What would the perfect eating environment be for you personally? ____ Forget your fitness goals... What would bring YOU the most joy and happiness? 👌 ___ Again, tag some mates and let me know your answer in the comments ☃️ next video will be up tomorrow. Any questions, let me know 🙄
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  • 44 minutes ago
    I could rename this post by @soheefit “10 of My Very Favorite Things to Do” 😍 - Are you including some deadlift variations in your training? If not, what’re you waiting for:) The kettlebell deadlift is a great one to start with💪 Check out what @soheefit had to say about these 10 beautiful exercises👇 #Repost @soheefit (@get_repost) ・・・ 💥10 AWESOME DEADLIFT VARIATIONS💥 The deadlift is a staple movement in strength and conditioning. You don’t always have to be going heavy, but you should include some form of deadlifting in your programs. Here are 10 variations that you should try out! • Trap bar deadlift: Most knee-dominant variation; distributes stress best across the joints. • Sumo deadlift: Involves a wide stance and allows for more upright posture; works the quads more than conventional. • Conventional deadlift: Home base variation; arguably the king of all exercises. • Romanian deadlift: Most effectively drills the hip hinge pattern and teaches you how to sit back. • American deadlift: Involves strong glute lockout at the top with posterior pelvic tilt. • Stiff leg deadlift: Hips are higher than in conventional, stretching the hamstrings to a greater degree. • Deficit deadlift: Involves 2-4” more range of motion; builds starting strength. • Block pull: Involves 2-4” less range of motion; can help improve setup position. • Kettlebell deadlift: Easiest to learn. • Single-leg braced DB Romanian deadlift: Easier on the back; can help iron out imbalances.
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  • about 1 hour ago
    I don't like single arm DB rows because; . Too many things going on. (Too many muscles working, hard to stabilise, lats get a little lost in the madness) The resistance profile doesn't match the strength profile. Struggle to see what the goal is. Too many people all about the jerk (Because of that resistance:Strength profile thing) . I like single arm DB rows because; Lots going on. Bunch of muscles worked should you have the requirements to execute on them. (Most clients don't.) Anti torso rotation thing might be cool. The first part of the lift is legit when you go super heavy. Look cool as shit. Something maybe in the eccentric throw catching releasing kind of thing. . Conclusion; I mainly don't like them and very rarely do them. But maybe I should more. As ever not worth it in isolation. Depending on your goal of course.. . Only when you study an exercise inside out can you really judge it or not and more than often it's not a yes or no. All exercises have flaws, it's about piecing them together intelligently . It's what a programme should be. Not just a bunch of exercises. If you understand where a single exercise is lacking you can compliment it with others. . So single arm DB rows: do you use them? Do you like them? Tell me and tell me why!⬇️⬇️⬇️
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  • about 1 hour ago
    “Oh my word, I had such a tough Plyo session after my HIIT workout I can’t imagine squeezing out one more burpee” ....Feeling lost? In this issue we have an A to Z guide to all the unique terms and jargon you’re likely to encounter in the gym. Get your copy today! #fatlossinspiration #fatlossmag #fatlosstransformation #fatlosstips #weightlossmagazine #weightlossjourney #weightlossstory #weightlossbeforeandafter #weightlosstransformation
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  • about 2 hours ago
    📍HOW WEEKEND OVEREATING CAN DESTROY YOUR DIET📍 - Do you struggle with weekend overeating? Most do. - As in, you're doing everything right Monday through Friday afternoon — you know... tracking 📝 , exercising 🏋️‍♀️, & staying consistent 🔄 — only to blow it Friday evening through Saturday night? 🍻😧🍕 - You see, many-a-folk don't realize how easily a weekend of mindlessly drinking 🍺🤤 and overeating 😋🍣 can destroy their weight loss progress 👎 - For example, let’s say a person who maintains their weight on 2300 calories sets a moderate 500-calorie daily deficit to lose weight. As you can see, they could be on point the entire week but completely offset their hard work with just one and a half days of splurging! - Now… I’m NOT saying you can't or shan’t or shouldn't have fun with friends on the weekend. Just remember that having "too much fun" can potentially undo the hard work you're putting in Monday-Friday. - My Advice? Continue having fun with friends and family (cuz das what life is all about, y’all ), but make sure you’re going in with some type of plan that includes moderation & common sense 💪☺️ - Cred-: @cartergood🎉 - . . . #cartergood #weightloss #weightlosstips #weightlosshelp #fitness #weightlosscoach #weightlosscommunity #weightlosssupport #weekend #weekendvibes #weekends #drinks #weightlossjourney #fatloss #dieting #yoyodiet #dietplan #caloriecounting #fit #fitspo #fitfood #fitnessfood #losingweight #healthyhabits #fatlosshelp #fatlosstips #drinking #clubbing
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  • about 2 hours ago
    [NEW BLOG] about socks, singlets and liquid chalk. The last blog in the POWERLIFTING 101. GEAR. - We’ve covered everything from shoes to accessories. To learn more about a particular gear piece go to LINK IN THE BIO. - #powerlifting#socks#highsocks#girlswhopowerlift#powerliftinggear#gwplgear#girlsgonestrong#powerbuilding#fatlossjourney#fatlosstips#fitnessfamily#fitnesslife#chickswholift#ladieswholift
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  • about 3 hours ago
    It’s 10 days until Christmas and we are all feeling very festive here at Pioneer Performance 🎄
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  • about 3 hours ago
    The most frustrating part of not seeing the scale go down? - Not knowing why. - In some cases you just need more patience -- most cases actually. - But in a lot of cases, whether it's a misread label or continuing to take in calories you aren't aware, you're gonna think things should be happening, but they aren't. - That's frustrating. I get it. - One way eating out can be challenging is you can bet even if the meal looks the same as something at home, it's probably a few tablespoons of butter and oil EACH more. - So an extra 600. - Now you know why it tastes so good. - So how do you get over this? - I mean eating out less if you do can help. But in some cases maybe you don't all the time. - In that case, order the dressing on the side. And tell the server to keep the butter and oil to a minimum. - Ask questions. Here and there it's no big deal, but if you aren't accounting for it those extra cals can be getting in the way. - Trust me, the meal will still taste good without the extra sauce. - Questions or comments? Leave them below. . . . . #africa #health #wellness #africahealthandwellness #nutrition #inspiredbyyourhealth #friday #fridaymotivation #inspiration #healthyliving #cardio #weightlifting #fitness #burnfat #build #muscle #fit #gym #fatlosstips #fatlosshelp #iifym #ifitfitsyourmacros #flexiblediet #fatloss #restaurantfood #fitnesstips #fitnessplan
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  • about 4 hours ago
    🚫 Don't fall for this BS . Xmas is here, New Year Resolutions are made and that usually means a few things . 1️⃣ Money will be wasted on shit like this . And . 2️⃣ You'll want to get fit in 2018 . Both of those DO NOT NEED THE ABOVE TO HAPPEN . Go take your money to Zumba, even if it is wasted there you'll have more fun . Consistency + Patience + Persistence = WIN . Do the right things, day in and day out and don't expect results overnight. Look back after 6-12 months and you'll have built habits (and a life) that is sustainable for years to come - NOT 28 days
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  • about 4 hours ago
    ・ 💥SO YOU WANT TO GET A 6 PACK?💥 - 🐵I love the term “6 Pack” because it could be referring to beer or abs 😂. In this case, let’s talk Abs - 🐔What most people think is the way to get more defined abs is by crunching their way to ab glory. But here is the thing - 🦆A 6 Pack requires 2 things: - ➡️Building ab strength and burning ab fat. - 🐼When trying to attain a 6 Pack we tend to focus only on the strength building part and not on the fat burning part, and that results in strong abs that can’t be seen under the layer of fat. - 🐭So what to do? - ✅ Get out of the mindset of spot reducing - it doesn’t work ✅ Instead get in the mindset of overall fat reduction ✅ Get in a calorie deficit ✅ Strength Train-lift heavy. Big compound moves as your focus -Deadlifts, Squats, presses Pull ups -all require your core to engage ✅ Add some core isolation moves if you want ✅Be consistent and be patient - 🦄Gaining a 6 Pack is a fat loss process and that takes time-a lot of time. Too many people call it quits way too early in the game. I know. I used to be one of those people. - 🐸So put on the patience hat, keep track of your calories and go lift some heavy stuff. I promise you that 6 Pack will make its grand appearance and it will be worth the wait - Cc @susanniebergallfitness ##weightlossmeals #fatlossprescription #nutritionist #fatlosstips #fatlosshelp #weightlosstips #weightlossadvice #weightloss #weightlossfoods #dietingtips #dieting #dietmode #diet #mealplan #dietplan #fatlossprogram #caloriedeficit #caloriecounting #countingcalories #calories
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  • about 4 hours ago
    #Repost @hooper.fit with @repostapp ・・・ ✨There’s nothing magical about January 1st that can’t be achieved today. . 🎄I’m ALL about enjoying holiday foods, but I am NOT all about eating yourself to the fat👖stage. . 🎁 Christmas and holiday parties are only a few meals out of the month. It shouldn’t be a license to throw self-care out the window in the name of a few forgettable holiday treats. . 👍🏼 Definitely ENJOY your favorite foods and take advantage of the festivities, but be mindful about WHY you’re eating. . 🚫 Frequently checking in with yourself throughout the meal: . ▪️Am I hungry? ▪️HOW hungry? ▪️Am I satiated? ▪️Will this next bite taste as good as the last? ▪️Am I eating out of anxiety or an emotional trigger? ▪️Could I workout an hour from now and feel comfortable? . 👌🏼These are just some of the questions you can ask yourself to make sure you’re not overdoing it unintentionally. . ❓What has helped you stay on track during the holidays? 🔻 . . . . . . . . #fatlossblog #fatlosshelp #fatlosstips #fatlosscoach #fatlossgoals #dietblog #dietcoach #dietblogger #fitfam #fitfamilylife #dietingtips #mealplanning #mealplan #onlinecoaching #mealprep #fitmom #fitnessblogger #dieting #exercise #healthyhabits #healthymom #workout #gym #fitlife #iifym #calories #fitchick #flexibledieting
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  • about 4 hours ago
    #Repost @marcinevin (@get_repost) ・・・ Do men and women really require different types of protein powder supplements? # You’d think this would be common sense. Protein is just protein, right? However, I’ve been surprised at how many questions I’ve been getting recently from my female friends and clients asking me what type of protein is best for a woman. So let’s set this myth straight, shall we. # There seems to be an emerging trend of supplements being marketed specifically towards women. Case in point this Her Whey protein. It claims to promote lean muscle growth, enhance recovery, curb appetite, stabilize blood sugar, and reduce cravings. Talk about marketing at its finest. 🙄 Why? Because those are the benefits of consuming any type of protein, whether it comes from a protein shake or a chicken breast. # If you compare the women’s version to the protein on the right, which isn’t necessarily marketed only to men, but does use muscular male models in it’s advertising, you’ll see they are very similar. Both are simply whey isolates with some additional glutamine. The only difference is the “women’s” protein has an added vitamin/mineral complex and some fiber. Sure those things are beneficial, but one could just as easily get that from taking a multivitamin or eating some fruits and vegetables. # The truth is, women can supplement with the very same protein powder as a man. Doing so will not cause them to develop overly large muscles or look any less feminine, rather it will help them improve the look of of their physique . Consuming adequate protein supports the growth or maintenance of muscle, which is necessary for appearing lean and toned so long as body fat levels are in check. # This isn't to say you shouldn't use a protein marketed to women if you enjoy it. Just don’t be fooled into thinking it has some magical properties that will give you better results than a more standard brand. . . . #weightloss #weightlosstips #weightlossfood #weightlossmotivation #weightlossjourney #calories #caloriecounting #fatloss #fatlosshelp #fatlosstips #fatlossjourney #diet #dieting #diettricks #diettips #diethelp #flexibledieting #healthydiet #protein #muscle #strengtht
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  • about 5 hours ago
    💥HOW TO PREVENT SUGAR CRAVINGS 💥 If you’re looking for natural weight loss solutions visit my page @gymobsession.lb and stay updated with Coach @joy_youness🤸🏻‍♀️. ⛔️Cravings are one of the most common nutritional issues most of us facing when try to lose weight.◾️ Fortunately, there where 3️⃣ easy things you can implement to make sure they aren’t sabotaging your physique transformation-100% backed by science. 1️⃣Include protein in every meal 🥘 2️⃣ Don’t allow yourself to get too hungry 3️⃣ Avoid keeping trigger in the home. 🔵 Something worth mentioning is that cravings are normal and there will be instances where you won’t be able to prevent them from happening. You have to choice: indulge or distract yourself until it’s dissolved. #transformation #fatlosstips #dietcoach #dietingtips #fitlife #healthhabits #fitmindfitbody #flexibledieting #diet #gym #workout #mealplan #exercise #calories #onlinecoaching
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  • about 5 hours ago
    🔑🔑🔑The 3 Secret Keys To Unlocking The Permanent Fat Loss Factor.. Specifically For Moms Who’ve Tried Diets And Exercise Plans That Just Didn’t Work For Them..😔 . 👆Watch Full Masterclass (Link in bio)
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  • about 6 hours ago
    #wintermuscle Keeping it up to date again vs another throwback from the summer😅 showing you guys how we don’t stay shredded all year around! • Not gonna lie, I get uncomfortable posting these sometimes as it’s not to the standard I know I can achieve.. that may sound ridiculous as this is still a great shape but we can all be our own worst critic • I’ll be showing you guys just what it takes to push your physique to the next level as 2018 starts! If you want to join me, I have created a online program that’s going live in the new year! - ☝🏼Link in bio☝🏼 • Journey to my Final Form Day109 • • • #metamorfitness #gainsfordays #workoutplan #fatlosstips #motivation #honest #cardiff #puregymcardiff #mindandbody #positivebody #beastmode #personaltrainer #weightwatchersUk #slimmingworlduk #flexibledieting #fitjourney #fitfamuk #cardiff #lunge #puregym #squat #confidence #mindfulmovement #posture #cardiffPT #succeeded #positivesoul #mindandbody #burnfat
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  • about 6 hours ago
    Word! 🙌 @Regranned from @hooper.fit - ✨There’s nothing magical about January 1st that can’t be achieved today. . 🎄I’m ALL about enjoying holiday foods, but I am NOT all about eating yourself to the fat👖stage. . 🎁 Christmas and holiday parties are only a few meals out of the month. It shouldn’t be a license to throw self-care out the window in the name of a few forgettable holiday treats. . 👍🏼 Definitely ENJOY your favorite foods and take advantage of the festivities, but be mindful about WHY you’re eating. . 🚫 Frequently checking in with yourself throughout the meal: . ▪️Am I hungry? ▪️HOW hungry? ▪️Am I satiated? ▪️Will this next bite taste as good as the last? ▪️Am I eating out of anxiety or an emotional trigger? ▪️Could I workout an hour from now and feel comfortable? . 👌🏼These are just some of the questions you can ask yourself to make sure you’re not overdoing it unintentionally. . ❓What has helped you stay on track during the holidays? 🔻 . . . . . . . . #fatlossblog #fatlosshelp #fatlosstips #fatlosscoach #fatlossgoals #dietblog #dietcoach #dietblogger #fitfam #fitfamilylife #dietingtips #mealplanning #mealplan #onlinecoaching #mealprep #fitmom #fitnessblogger #dieting #exercise #healthyhabits #healthymom #workout #gym #fitlife #iifym #calories #fitchick #flexibledieting #diet #healthytreatsbybuttercup #fitfam
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  • about 6 hours ago
    In a rush? Need some protein? Don't worry we have you covered! 1 x 2% Fat @fage_uk #greekyogurt 1 x tbsp chopped hazelnuts 1 x tbsp almond flakes * top with some any berries* #nutri_train #highprotein #protein #healthyfats #onthego
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  • about 6 hours ago
    My favorite 3 tips: #6- Ask for a #lemon oil dressing if you get a #salad. Balsamic #vinegar works as well. Ask for the #dressing to be on the side and only use half of it . #7- Don’t go for #quinoa salads. They barely have any green #veggies. Quinoa is healthy but has as much #carbs as #rice or #pasta. And when trying to lose weight , you should limit your carb intakes. Make sure your salad base is made of green leafy #vegetables as a base rather than pasta, #noodles or quinoa. . #8- Go ahead and order this Molten #chocolate or #cheesecake if you really crave it. But only eat 1/3 of it . You can read the rest of the tips in my last #blog post. Click on the #link in my bio to access it 👆🏼 . #weightloss #diet #diettips #holidays #nutrition #nutritiondubai #tips #healthylifestyle #uaehealth #uaehealthmovement #uaefitness #fatlosstips
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  • about 7 hours ago
    Lifetime Nutrition IT’S NOT JUST A LIFESTYLE — IT’S LIFE!! http://www.lifetimenutrition.in #weightlossjourney #weightlosstransformation #fitnessmotivation #fitnessjourney #fitness #fatlosstips#fitnesslifestyle #fitnessbody
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  • about 7 hours ago
    So true! Set an example for the impressionable people in your life, find the golden key 🔑 in the bio! . . . #weightloss #inpiration #weightlosshelp #weightlossplan #fatlosstips #diet
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  • about 8 hours ago
    #Repost @shameless_strength_academy (@get_repost) ・・・ 📛YOUR SIMPLE GUIDE TO GETTING LEAN📛 - 🌷Fast and quick results are the only miracle that won't happen even during Xmass - the most wonderful time of the year. - 🌹It takes time to get out of shape. It takes time to get back into it. Even Genie, the Wizard, can't make this change happen overnight. - 🎃But there are things you can twist and change to help you speed up the process. If you are consistent at these 5 key principles, you will see results faster than ever. - 🍗Eat protein with each meal, and even snacks. To help you preserve and build muscles. - 🌶Eat 2 fistful of veggies with each meal. Veggies are full of fiber, and will keep you full longer. - 🏋🏾Strength training, full body sessions 3/week. To help you re-boost your metabolism. - 🚴🏽Cardio 2-3 times a week, 30-45 min. To help you increase caloric deficit. - 😴Sleep 7-8 hrs a night. To help your body recover and be successful at the process of losing weight. - 🆘No matter how hard you try to eat right, and healthy. No matter how hard you try to workout at the gym. If you don't sleep enough you will delay the process of losing fat and getting lean. - #fatloss#fatlossjourney#weightloss#weightlossjourney#fatlosstips#fatlosshelp#diet#diettips#getlean#workout#fitness
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  • about 8 hours ago
    Did I ever tell you about the time I danced 🕺🕺with @susanniebergallfitness and we burned 400 calories? It never happened but follow her anyways because this and pull ups and she's gonna slap your feed with good stuff daily (@get_repost) ・・・ 💥9 WAYS TO BURN MORE CALORIES💥 - 🐏There are probably a million different ways you can burn more calories, and here are 9 ways to get your list started. Keep in mind, some of these aren't going to burn a ton of extra calories at one time, but over time, it all adds up. And if fat Loss or weight loss is your goal, then listen up: - 🚘 Park your car farther away - How many times do we all look for the closest parking space when we go shopping? Why not part farther away and walk - 👣Take the stairs - Don’t wait for the elevator anymore. Take the stairs whenever you can. - 🏋️‍♀️Add a Finisher to your workout - A Finisher is a small series of exercises performed back to back at the end of a workout for anywhere between 1-10 minutes or 3-6 rounds. - Go Shopping - Window shopping can burn up to 100 calories in 33 minutes. Maybe buying something burns even more! - 🏘Clean your house - Ugh, I know, who wants to do that? But cleaning your house could burn anywhere from 80-150 calories depending on how dirty your house is :) - 🚶🏼‍♀️Go for a walk - Start adding a walk to your day. Listen to some music, a podcast, etc. put on your shoes and go. Start small if you want. Just go. - 🕴🏻Stand - Did you know that your body burns more calories standing then sitting? If you have an office job like I used to, get up and stand and/or move throughout the day. Not only will your joints thank you, but you will burn some more calories too - 🤹🏻‍♀️Dance - Dancing can burn up to 100 calories in about 17 minutes depending on how you are shaking your tail feather :) - 💐Gardening - Start planting away and cleaning up your yard. You could be burning 100 calories in just 22 minutes! - 👍🏻There are probably 1,000’s of other ways you can burn more calories - this is just scratching the surface. The commonality here is to move. Just get moving. How do you burn extra calories?⬇️
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  • about 8 hours ago
    💥THE NINE MOST PROTEIN PACKED FOODS💥 . 🖐🏼Firstly, high-five to my source @bembumedia for the list of foods and their calories per gram. . 📍Secondly, do we really need to discuss the benefits of protein other than to say, "gainzdudebrah." 💪🏼 . 📍This #infographic is pretty self-explanatory. Just wanted to highlight the top nine protein packed foods per calorie so you know how to get the most protein with the lowest calorie profile. . 📍This is super helpful if you're dieting and need filling foods, but without all of the calories. . ❓Got questions❓⬇ in the comments. 😊 Credit- @hooper.fit . . Follow us @thefitutorial for the best daily nutrition, calorie intake, and healthy living guides on IG 💪🏼❤ . . #fatlossblog #fatlosshelp #fatlosstips #fatlosscoach #fatlossgoals #dietblog #dietcoach
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  • about 8 hours ago
    The defeat of Roy Moore yesterday in AL was a positive, however, let’s not be disillusioned. There’s still a LOT of work to do. He lost by a narrow margin — a homophobic, racist, alleged pedophile, who said that the last time America was great was during slavery — lost by a narrow margin. • This would still be considered a low point IMO. While I believe in celebrating his defeat, let’s not forget that we have so much more to do. • Following his defeat, there was a lot of rhetoric that blacks in AL ‘saved’ whites from Moore. That’s incorrect. Whites in AL overwhelmingly voted for Moore. They wanted him elected. Black folks just showed up stronger than ever. • @bree.newsome said it best. “This narrative about Black voters ‘saving’ Alabama would imply that the majority of white voters—the majority of people in the state — wanted to be “saved” from Moore. They didn’t. Black voters protected themselves. It’s problematic AF to frame AL election results as Black people ‘saving AL’ when they were actually protecting themselves by pushing back against systematic racism within their state.” • From the Black Panthers Movement to #BlackLivesMatter, black people have always been protecting ourselves, and black women have always been on the front lines. We always show up. • Black. Proud. Resilient AF.
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  • about 9 hours ago
    Man. Today, we had one heck of a small group personal training workout and these guys crushed it. @hanananaj and I even finished the night off with some vegetable soup. #yummy . Great job @abi_esmena @pbrumfield01 @amyjones929 @angelos856 @jeffandjohnwinklestudio and Tyler! . Joshua . PS, don’t forget to grab those gift certificates for online, 1:1, or small group personal training. It’s a great way to help someone get started on their fitness journey or continue their hard work. . #fatloss #fatlossjourney #fitness #Fatlosstips #weightlossjourney #weightlosstransformation #weightloss #weightlifting #weightlosstips #nutrition #nutritioncoach #nutritiontips #workout #workoutmotivation #losingweight #menshealth #womenshealth #fitspo#fitfam #fitnessmotivation #fitnessinspiration #bingeeating #cardio #cheatmeal #dieting #healthydiet #ludlowky #cincinnati #covingtonky
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  • about 9 hours ago
    Top of the mountain with my fit fam 💪🏻 • Walking and hiking are great for burning calories and shredding fat without losing any muscle mass • Too many guys drop calories, crank up their training, and add in cardio and HIIT. This effectively puts them in a constant catabolic state, slowing down their metabolism and eating up muscle tissue • Stop burning up all your hard earned muscle when trying to shred! Muscle is what gives your physique shape, definition, and makes your metabolism roar • If you want to get lean and muscular you have to do so strategically while preserving and adding lean muscle tissue while you drop body fat 🥊 • 🔑Start by tracking your daily steps to get an idea of what your output is and gradually work up to 10k steps daily. This works out to about 4.5 miles per day • #hiking #cardio #mountainclimbing #liss #hiit #fatloss #caloriecounting #anabolic #catabolic #cardiosucks #fullbodyworkout #pitbulls #abs #leangains #proteinshake #igfitness #igbodybuilding #carbcycling #intermittentfasting #fatlosstips #musclegain #deadlifts #fitfamily #fitcouple #gains #shred #bulkingseason
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  • about 9 hours ago
    Up close and personal. #yourstruly with a new vlog and podcast fresh off the ironing board. Profile < link (MOVISAKI.COM) to find everything to do with Deez.
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  • about 10 hours ago
    One thing that is key during my fat loss and competition prep is my protein shake. I need a lot of protein each day and sometimes eating whole meals just isn’t possible for me. 🙌🏻Level 1 is my go to problem solver when I’m too busy for a meal. It keeps me on plan for fat loss, protein intake, meals, and it’s convenient. Not counting I love the taste! 😍 💪🏻 Level 1 is formulated to deliver the highest quality premium proteins 🍗that trick your body into thinking it’s whole foods. 🍖 Level 1 only uses protein that is low temperature 🌡processed so the proteins aren’t 🚫denatured or damaged. Level 1 also has the highest levels of glutamine and glutamine peptides with over 4 grams per serving. ⏺ Why is glutamine important? ⬇️ It helps your muscles deal with all the stress your putting them through with you killer workouts! 🏋🏻‍♀️ That’s not counting the 5 grams of Branch Chain Amino Acids it contains to help with muscle recovery and growth. ⏺ Level 1 will NOT cause 🚽stomach bloat, upset stomach or gas and it tastes great with a smooth consistency. ❤️ 🙂 One way I love 💕 to drink it is to mix 1 scoop of Level 1 Ice Cream Sandwich with 6-8 oz of Black Raspberry sparkling water and a couple ice cubes. Blend in a blender/bullet for a few seconds. 😋 😍 ✋🏻🛑you may have to open the lid to release some pressure mid way through blending. Let’s have no explosions💥😳😂 ⏺ ⏺ If your interested in learning more about Level 1 and how it can help you reach your goals, you can always reach out to me. I’m always here to help with questions about protein shakes, exercise, and nutrition. 😘 I have also put a link to the Level 1 protein in my bio if you’d like to check it out! . #fatlosstips #fatlossjourney #competitionprep #bodybuilderlifestyle #iam1stphorm
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  • about 10 hours ago
    Hammer Pulldown for Muscle Growth! . 👉🏼 Tag a friend who would benefit from this! 📌 Bookmark this for later reference! 🧐 READ entire caption and watch video for full understanding. . 🔥 Build a Bigger Back! 🔥 . This Hammer Strength pulldown can be a tricky movement to add into your regimen. It's one that seems to place a major load on a part of the muscle, but tends to a have a massive fall off in tension. Because of this, we need to maximize the portion of the movement that you can feel the tension on the working muscles. I encourage you to get out of the idea of using your momentum to reach a certain destination, worry more about CREATING STABILITY 🔒 & CONTRACTING MUSCLES 💪🏼. . 💡Now, there are some cues for this exercise with the focus on stimulating the back: . ✅ Initiate movement by stabilizing the scapula to allow the lat and other back muscles to fire and maintains constant tension throughout the entire ROM ✅ focuse on driving elbows down, driving chest up, and use a weight that can be controlled throughout entire active ROM - allowing the muscle to dictate the ROM ✅ control the eccentric phase, and isometric squeeze, of each rep ✅ maintain scapular stability (depression) - allows back musculature to contract forcefully ✅Stay in your active range of motion (AROM). The tension should be directed entirely to the back instead of transferring the load to ancillary muscles and joints. ✅Consciously think about squeezing muscles instead of pulling the weight. ✅Spend time where it hurts. ✅Own every inch of the rep! . ❌ AVOID the mistake of allowing yourself to "pull" the weight and use momentum to reach a predetermined destination. . 🏋🏼‍♀️ I would recommend starting with 4 sets of 6-8 reps, focusing on execution and keeping tension on your back. Start with lighter weight to improve execution and then ramp up intensity. I like to pair this with a movement like a DB Row. . 🙋🏼‍♂️Don't forget to tag a friend! 📌Bookmark this for later reference! . @physiquedevelopment_ Apply for online coaching: 📧austin@physiquedevelopment.com . Music: New Dead Presidents by @kevdecor
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  • about 10 hours ago
    Bacon and eggs. Peanut butter and jelly. The 80’s and big hair👩‍🎤 One just isn’t the same without the other. What about hunger and fat loss? Do those two have to go together? Yes and no. A calorie deficit is the one major requirement for fat loss to occur. Some measure of hunger is to be expected when in a deficit. I think it’s helpful to remember though that hunger is no more a sign that you “have to” eat immediately then yawning and feeling sleepy are signs that you “have to” go directly to bed. Learning to sit with a little hunger is something you can practice. - That being said, there’s no reason to be ravenous! I think it makes sticking with a fat-loss plan for any length of time challenging. It can be hard to make productive choices when overly hungry and “hanger,” while it might be a made up word😆, is definitely a real phenomenon😡! Here are 3 strategies to mitigate hunger: ☝️Go for more volume: Some foods are less calorie dense, which means you can have more of them for relatively fewer calories. I’m sure that it won’t surprise you that vegetables are in this category. Egg whites can also really pump up the volume in a meal. Try adding some to a whole egg or two or cooking some up with oatmeal ( it sounds weird, but add some cinnamon and berries and YUM!) Did you know that a whole pound of watermelon only has 138 calories?! And a pound of strawberries has only 151 calories?! ( I learned both of these helpful tips from @syattfitness )That is A LOT of food for so few calories! - ✌️Have protein (20-30 grams) with every meal. It is the most filling of the macronutrients (more than both carbs and fats) - ☝️✌️Fill up with liquid. Stick with zero calorie drinks: water, flavored water, seltzer, coffee, tea. I carry a bottle of seltzer or a thermos of herbal tea with me literally everywhere. Pick something you enjoy! - Hope this helps💕 If you have any questions leave ‘em below👇
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  • about 11 hours ago
    💥STEP 1 TO A SUCCESSFUL FITNESS JOURNEY💥 - 💪As we close in on the new year and get our 2018 resolutions set, I know a lot of you will be starting your fitness journey. - I wanted to give you a tip on where to get started because it’s probably not what you think. - ❌No, it’s not finding a gym. ❌No, it’s not buying new workout clothes. ❌No, it’s not finding the best workout program. ❌And NO, it’s not finding the coolest 7-day challenge. - Those are all great but they don’t come first. - ✅STEP 1️⃣ in your fitness journey is... BELIEVING in yourself. - Everything listed above is great but it won’t do anything for you if you don’t actually believe in yourself. - PLEASE take a second to think about this. - How many times have you had this same resolution? - How many times have you started by doing the things I listed above and not seen lasting results? - If you do not truly BELIEVE you can make these changes to your body, they won’t happen. - It’s the single thing that’s holding so many of you back. I see that you WANT to make these changes. I know you WANT it. But so often, I can also see the doubt. - ✅SO! Here are 3 tips to help you develop that belief in yourself this year: - 1️⃣: Easy Wins- You have to find some easy wins you can do consistently to build your confidence. - 2️⃣: Investing in yourself- Your investment equals your commitment. If you aren’t willing to invest in yourself, think about why that is... you don’t BELIEVE! - 3️⃣: Find support- whether it’s a support group, family, a coach, or anyone! Find someone you can turn to that can help you build confidence and build this belief. - 🙏I truly hope you take time to think about this and that it helps you. - 🙌I believe in you... it’s time for you to work on believing in yourself!
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  • about 11 hours ago
    Fruit and yogurt vs. Fruit and yogurt 🍉⠀ ⠀ Both of these bowls have 150g of greek yoghurt. Both of these bowls have 150g of fruit. However the difference in calories is approximately 300 calories.⠀ ⠀ I’m not saying the left bowl is any better the right bowl as both are full of wonderful micro-packed foods 🍓. I just wanted to show you guys how small changes to ingredients can change the caloric total 😊⠀ . This doesn’t mean you need to weigh and track every last strawberry (lol). It just means if your goal is fat-loss, being a little bit more mindful of the calories in what you’re eating will really help when making food choices 💪⠀ . I firmly believe you should never cut anything out your diet you don’t want to. But I also know first hand how easy it to unknowingly remove a calorie deficit by eating something labelled as a ‘health food’ (Those coconut pieces came from a small grab and go 'snack pot’ but were 400 kcals 🤔)⠀ . Please note this post is not bashing fruit 🙏. This is purely from a weight-loss perspective and I’m fully aware of the lovely health benefits of ALL of the ingredients above (before ya’ll start throwing vitamins and minerals at me) 😏⠀ . I want to highlight some small tweaks which could help those looking to lose fat with simple swaps 💕⠀ . Left bowl:⠀ - 150g Fage 0% Greek Yogurt (78 kcal)⠀ - 50g Strawberries (16 kcal)⠀ - 50g Melon (15 kcal)⠀ - 50g Pineapple (25 kcal)⠀ ⠀ Right bowl:⠀ - 150g Fage Greek Yogurt (142 kcal)⠀ - 50g Banana (45 kcal)⠀ - 50g Passionfruit (49 kcal)⠀ - 50g Coconut (196 kcal)⠀ . #weightloss #fatloss #macros #calories #kcal #kcals #iifym #weightlosscoach #healthcoach #fage #weightlossdiet #weightlosssupport #weightlosshelp #weightlosstips #fatlosstips #fatlosshelp #fatloss #fitspo #fitfam #fitsporation #fatlossprogram #fitnessfood #losingweight #healthyeating #countingcalories #flexiblediet #fitfood #fatlossgoals #mealprep #cleaneating photocredit: @thefffeed
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  • about 11 hours ago
    Here's a quick comparison between 4 popular diets. Since the food choices are different, the macronutrient (Protein Carb and Fat) Ratios will be different. - Hopefully, this will help you determine the best diet for You 1. Paleo: The basic idea of this diet is to eat foods that our early ancestors ate. Check out my post from earlier to earn more. ✅Meat, Eggs, Fish, Vegetables, Fruits & Seeds ❌Grains, Milk, Sugar, Potatoes, Beans 2. Ketogenic Diet: By avoiding carbs, our bodies switch to using Fat and Ketones for energy. Check out my post from earlier this week to learn more. ✅Oils, Nuts, Vegetables, Seeds, Fatty Meat and Fish ❌Milk, Grains, Starches, Sugar 3. Bodybuilding Diet: This focuses more on Protein and Carbs and the fat intake is relatively lower. ✅Lean Meat, Eggs and Egg whites, Dairy, Oat Rice, Starches, etc. ❌Processed and High Sugar Foods 4. Plant-Based: This can include vegetarians, vegans and people who eat minimal animal products. It is similar to a bodybuilding diet but the protein intake is slightly lower and the carb intake is slightly higher. This is what I personally follow. - Which one is the best? It depends on your goals and preferences. As long as calories are controlled, all of these will be effective for most people. I would try each one of them for at least a few weeks and see which one works best. At the end of the day, the best diet is one that works for YOU and one that YOU can stick with. - I hope this was helpful! Tag a friend who needs to see this! 😀 . . . . . . #bestdiet #gymtip #gymtips #paleoeating #fatlosscoach #weightlossideas #fatlosstips #bodybuildingtips #fitnesstip #macrocoach #macrocoaching #iifymacros #iifymrecipes #iifymfam #ketodietchallenge #ketogenicweightloss #ketoideas #bodybuildingdiet #weightlossdiet #weightlossdiets #fatlossdiet #nutritionfacts #macrosandmicros #flexibledietinglifestyle #flexibledietingcoach #dietcoaching #macronutrition #plantbasedfoods #plantbasedgains #plantbaseddiets
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  • about 11 hours ago
    FAT LOSS not WEIGHT LOSS - there is a massive difference! 💪✔✊💯👊💥 @bodywiselife
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  • about 11 hours ago
    Regardless of your goal, eating enough protein is a must. Especially if your goal is fat loss, protein will help you retain muscle, reduce your hunger, and keep you full. # But if you’re someone who struggles to eat enough protein, here are some tips that can help you hit the recommended amount (about .7-1g/lb of bodyweight). # Lack of preparation is a common reason for not getting enough protein. A great way to get around this, is to cook a few different types of protein for your week in bulk. You can grill or bake meats like chicken, pork tenderloin, or steak, cook ground beef or turkey, and hard boil eggs. Then all you have to do is take the serving you need and pair it with whatever else you want to make it a full meal. # This one applies mostly to women, as I find they have a harder time getting in their protein from just meat sources. Don’t think that’s your only option. Sure you can eat chicken, turkey, fish, and beef, but don’t forget about other options like greek yogurt, cottage cheese, eggs, beans, and protein powder. # If you’re a snacker, try adding at least a little bit of protein to whatever you’re eating. So rather than just having a piece of fruit or a handful of nuts, pair it with some protein as well. It doesn’t have to be a full serving, but 10-15 grams worth can add to that daily total, as well as fill you up a little more. # Doubling up just means including 2 sources in one meal. Examples would be mixing eggs and meat, or adding some protein powder to yogurt or cottage cheese. You could also ask for a double serving of protein when you go out to eat and you aren’t served a generous amount. # Portable sources of protein are great if you don’t have the time to cook or you don’t have a way to keep your protein source refrigerated until you’re ready to eat. Think cans or pouches of fish, beef jerky, protein bars or ready to drink protein shakes. # If you’re still having a hard time, there’s no shame in using a supplement. A good protein powder can be really helpful, and adding it to other foods like oatmeal or yogurt, or using it to make a smoothie can make for a complete, tasty meal.
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  • about 11 hours ago
    I love beans. Tons of fiber. But they are NOT a lean protein. . Most people mistake beans for being a lean protein source but the truth is they are a CARB with some protein, not a main protein source. . Pay attention to your portions and food choices if you truly want to see the best results with your nutrition.
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  • about 11 hours ago
    And I’m benching again 🎉💪🏻🤗 5x8 @65 (1st, 3rd, and 5th set shown)
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  • about 12 hours ago
    I really don't like seeing my reflection in the gym mirrors. I also don't like seeing myself on gym videos or anything like that. If i do catch my reflection it often knocks my confidence a fair bit unless I'm careful. I just don't like the way I look in gym clothes. A pair of smart trousers snd shirt or jumper and I feel confident. Gym gear. Not so much. I'm pretty aware that I'm not as big as your stereotypical PT and often that self judgement sits on my mind. In a way, it's been a good thing. Because, I've put in the extra effort to try and compensate with knowledge. But still... I get it. I know how it feels. Want to know how to fix it ? " Buy my body shred 30 day program for £999.99p " ....I'm joking Realise that your value as a person isint determined by a number or a particular look. And anyone who judges you based on the way you look can. Well, you know .... go and 🦆 themselves. Think of that one person in your life that you really love and adore. You don't love them any less because they're carrying a few extra lbs do you? ... Ok, so treat yourself in the same way. That's what I try to do anyway ☺ PS another important point from this post is that compared to many I'm in pretty good shape! But, yes I still get self conscious. I also know people in much better shape than me (aesthetics wise) who also feel that way at times. The lesson is. Changing your physique won't automatically guarantee unlimited self confidence. They're two separate goals and have to be treated like so. 👌
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  • about 12 hours ago
    @hooper.fit - 💥HOW TO PREVENT SUGAR CRAVINGS💥 If you are looking for a natural weight loss solution. 🍓 Visit link on my bio @caloriessuccess . . . 📍Cravings are one of the most common nutritional issues most of us face when trying to lose weight. . 📍Fortunately, there are three super easy things you can implement to make sure they aren’t sabotaging your physique transformation – 100% backed by science. . 1️⃣ Include protein in every meal 2️⃣ Dont allow yourself to get too hungry 3️⃣ Avoid keeping trigger foods in the home . 📍Something worth mentioning is that cravings are normal and there will be instances where you won't be able to prevent them from happening. You have two choices: indulge or distract yourself until it's dissolved. . ❓Got questions? ⬇️ in the comments. 💁🏼 . . . . #fatloss #transformation #progress #fatlosstips #fatlosscoach #fitfood #dietblog #dietcoach #dietblogger #fitfam #healthyeating #dietingtips #mealplanning #mealplan #onlinecoaching #mealprep #fitmom #fitnessblogger #dieting #exercise #healthyhabits #healthymom #workout #gym #fitlife #iifym #calories #fitchick #flexibledieting #diet
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  • about 12 hours ago
    📛YOUR SIMPLE GUIDE TO GETTING LEAN📛 - 🌷Fast and quick results are the only miracle that won't happen even during Xmass - the most wonderful time of the year. - 🌹It takes time to get out of shape. It takes time to get back into it. Even Genie, the Wizard, can't make this change happen overnight. - 🎃But there are things you can twist and change to help you speed up the process. If you are consistent at these 5 key principles, you will see results faster than ever. - 🍗Eat protein with each meal, and even snacks. To help you preserve and build muscles. - 🌶Eat 2 fistful of veggies with each meal. Veggies are full of fiber, and will keep you full longer. - 🏋🏾Strength training, full body sessions 3/week. To help you re-boost your metabolism. - 🚴🏽Cardio 2-3 times a week, 30-45 min. To help you increase caloric deficit. - 😴Sleep 7-8 hrs a night. To help your body recover and be successful at the process of losing weight. - 🆘No matter how hard you try to eat right, and healthy. No matter how hard you try to workout at the gym. If you don't sleep enough you will delay the process of losing fat and getting lean. - #fatloss#fatlossjourney#weightloss#weightlossjourney#fatlosstips#fatlosshelp#diet#diettips#getlean#workout#fitness
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  • about 12 hours ago
    Fat loss and Carbs? Yes! You need to fuel your workouts, promote recovery, and help build lean muscle tissue • Have the majority of your carbohydrates on your training days specifically timed around your workout and then have a lower carb intake on rest days • Primarily eat whole food, starchy, fiber rich carbs like the ones above to optimize your body composition and metabolism. Stop eating like a little kid and eat like a man to maximize your fat loss and muscle gains! • If you want a FREE Meal plan that shows you how to eat carbs and lose fat and how to differentiate your carb intake on training and non training days then click the link in my bio @robpiscitello_fitness and get your FREE meal plans • #carbs #carbcycling #carbsafterdark #intermittentfasting #mealplan #mealprep #thorragnarok #thorragnarok #marvellegends #proats #lean #leangains #musclegain #jacked #getjacked #chrishemsworth #pizzagains #hiit #igfitness #igbodybuilding #biceps #fullbodyworkout #fatlosstips #sixpackabs
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  • about 13 hours ago
    🚨Rule 2🚨 - If you were working out to lose weight you need to continue to workout to keep that weight off. - Lots of times - people will up their cardio a ton to get weight off or workout for 2.5 hours a day to get those last few pounds off. Be wary of this because unless you are going to keep your calories really though it is very easy for you to gain weight back if you just stop whatever routine you were doing. - With my clients I usually never add on exercise that I don’t think is sustainable for the rest of their lives. So if you don’t think you can keep up the 10 mile a day runs you are putting yourself through. It probably isn’t a good idea to even start them. - #maintenance #fatloss #fatlosstips #diet #dieting #weightloss #fatlossjourney #fatlosshelp #weightlosstips #weightlossjourney #weightlossmotivation #exercise #cardio #hiit #onlinetrainer #personaltrainer #personaltraining #weightlossmotivation #lchf #fitnessfreak #fitnessaddict #fitnessmotivation #movement #workout #workhard #training #roch_mn #rochmn #rochestermn
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  • about 13 hours ago
    #throwbackthursday to a getaway trip to Chicago 🏙 If you could live anywhere, where would it be? I honestly believe I was meant to live in the city so either Chicago or Cali 😍 Word of advice; if you have the chance to travel and go on adventures, DO IT! The material things don’t mean shit when you’re having so much fun walking through mountains, beaches & beautiful city sidewalks! IF YOURE NOT IN LOVE WITH YOUR LIFE, CHANGE SOMETHING 💟🍩
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  • about 13 hours ago
    Why not start now, where you are? Don’t wait until the 1st!!! #Repost @hooper.fit ・・・ ✨There’s nothing magical about January 1st that can’t be achieved today. . 🎄I’m ALL about enjoying holiday foods, but I am NOT all about eating yourself to the fat👖stage. . 🎁 Christmas and holiday parties are only a few meals out of the month. It shouldn’t be a license to throw self-care out the window in the name of a few forgettable holiday treats. . 👍🏼 Definitely ENJOY your favorite foods and take advantage of the festivities, but be mindful about WHY you’re eating. . 🚫 Frequently checking in with yourself throughout the meal: . ▪️Am I hungry? ▪️HOW hungry? ▪️Am I satiated? ▪️Will this next bite taste as good as the last? ▪️Am I eating out of anxiety or an emotional trigger? ▪️Could I workout an hour from now and feel comfortable? . 👌🏼These are just some of the questions you can ask yourself to make sure you’re not overdoing it unintentionally. . ❓What has helped you stay on track during the holidays? 🔻 #fatlossblog #fatlosshelp #fatlosstips #fatlosscoach #fatlossgoals #dietblog #dietcoach #dietblogger #fitfam #fitfamilylife #dietingtips #mealplanning #mealplan #onlinecoaching #mealprep #fitmom #fitnessblogger #dieting #exercise #healthyhabits #healthymom #workout #gym #fitlife #iifym #calories #fitchick #flexibledieting #diet
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  • about 14 hours ago
    Having trouble seeing the progress you want? - Trust me, there's a reason. You may be confused and that's okay -- but trust me, there's a CLEAR reason. - You're following your favourite Instagram star and looking for the best workouts or diets to lose fat -- and again, there's a reason following this is getting you absolutely nowhere. - Here's the good part: - There's a reason 😉. And it's not complicated. - You're too weak. - Like literally, you're too physically weak to have any shot whatsoever at getting lean without bringing your bodyweight down to a point where you'll be lean but look malnourished, skinny (not lean and toned, and generally unhealthy. - HIIT and cardio aren't significant pieces to the puzzle from weight loss perspective -- especially if you can't perform at least a few pull-ups or a bunch of very clean push ups. Or if you think deadlifting your bodyweight for reps is an impressive feat of strength. - You need a foundation of strength before you ever get lean. And if you've decided you have a problem and nothing's working, you could do nothing better for your long-term chances -- and there will be no short term fix -- than spending the next 12 months adding weight to the bar to some of the most basic lifts. - And no, the lifts I put in this graphic aren't special. I threw in a squat, a deadlift, a press and a row. And if you do the same and just add weight between rep ranges of about 6-12 for the next 4-6 months you will be significantly leaner -- even if you don't change weight. And you will be VERY significantly leaner if you drop weight as you do this. - Individuality matters, of course, but the principles apply to you -- if you're weak, you will never be lean and healthy at the same time. Cardio and HIIT aren't going to help you do this. - Questions? Bet I struck a chord here. Just add weight and get stronger. - - - - #howtoliftweights #howtogetstronger #howtolosefat #howtoloseweight #fatlosstips #fatlosshelp #fatlossplans #fatlossplan #fatlossprogram #beginnerstrengthtraining #weightprograms #dietplans #dietprograms #toronto #torontopersonaltrainer #torontopersonaltrainers #torontofitness #fitnesstoronto #personaltrainertoronto
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  • about 14 hours ago
    🗝 HOW TO: SAVE CALORIES 🗝️ - CAFFEINE EDITION - I will start with a disclaimer: I am not telling you to go out and drink these. This is for information only. If you don't like caffeine, move along. Now that I have cleared that up, let's break this down very simply. If you love caffeine and its wonderful effects, don't let it hinder your fat loss. All of the drinks on the left contain unnecessary calories that we are adding on top of a full day of food! When someone laughs at people ordering a Big Mac and a Coke Zero on the side, I shake my head. That person is smart as hell! Save your calories for food, not beverages. If you do not like artificial sweeteners and you still want that caffeine fix, you have a few options: ▪️ Tea (weak on caffeine) ▪️ Black coffee ▪️ Caffeine pills Let's be smarter in our decisions and not hinder our progress unknowingly. Skip the liquid calories!
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  • about 14 hours ago
    There is nothing special about Jan 1st that can't be achieved today. We all want to enjoy the holiday food but not eating yourself into the fat stage. Christmas and holiday parties are only a few days of the the month. It shouldn't be a free for all throwing it all away for a few quickly forgotten treats. Enjoy your break off and your favourite foods but be mindful of why you are eating. Check in with yourself every now and again throughout the meal : Am I Hungry? How hungry? Am I satisfied? Will this next bite taste as good as the last ? Am I eating out of an anxiety or an emotional trigger ? Could I workout an hour from now and feel comfortable? 👌These are just some questions that you could be asking yourself to make sure that your not overdoing it unintentionally. ❓What has helped you previously stay on track during the holidays ?
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