Being a 21 year old business owner has NOT gone as planned...
From the outside looking into entrepreneurship you see that they get to set their own schedule, work from home, have more free time, work on a beach in Mexico if they wanted...all these things that look really freaken good from the outside. But these are the things you don’t see...
Constantly having to push yourself and set boundaries on when to work and get your 7 page word document of ideas created. When you don’t have a boss breathing down your neck..you ARE your boss. And if you don’t get the work done..nobody else will for you. -
Staying up late at night to finish that project you’ve been working on for weeks to post it on Instagram and hope that people will resonate or hear you. Praying that this might be the thing that sets you apart. -
The constant tug of war in your mind questioning what you are doing...if it’s working...if you are doing it right..if this really is your purpose. -
Struggling to balance your social life with your work life, because every body else from the outside sees “free time” since you work from home...but in reality you have 6 billion things that need to get done and are overwhelmed with to-do’s. -
The biggest struggle as a 21 year old business owner is time. Patience mostly. Patience that the thing you took a leap of faith on will work out for a His good. Patience with yourself that you aren’t a freaken super woman and can’t do it all. Patience with your friends and family as they don’t always understand your dreams. Patience. It’s what I need more of. -
I am truly living my best life right now. But I also need you to see the side of the card that shows you that this life...this “dream” life doesn’t equal less work...it actually equals about 5x more. But it’s also 5x more rewarding. And dang...I’m blessed every single day to live it, no matter what. 💕
#entrepreneur #coachlife #onlinecoaching #personaltrainer #onlinetrainer #reversedieting #flexibledieting #fatloss #faithandfitness #fitnessandfaith #christianbodybuilding #christianfitness #fitforhisglory #iifym #macrotracking #macronutrients #whattheydonttellyou #businessowner #beyourownboss #flytefam #macros
Here’s my Tuesday leg workout if you decide you want to push it and get reeeaaaal sweaty. You’ll do 15 reps of each move so as an example, it will look like this:
15 reverse lunge right,
15 Bulgarian split squat right,
15 reverse lunge right,
15 Bulgarian split squat left
Increase weight and do the same thing with 12 reps.
Increase weight and do the same thing with 9 reps.
Who’s gonna give this a go?
Just got annihilated by the heat on a 3 mile run, but it did get all the water out of my skin and make me appear more shredded. Thx heat. Also my front camera is the equivalent to a 2003 flip phone camera. I need a new phone...
Always start with legs after 10 days holidays💪😁👊
What people think will happen when they eat a brownie? That they’ll gain 5lbs🤰🏼, they’ve messed up theirs diet and that they should just “start again tomorrow”🤔
What actually happens when you eat a brownie? You enjoy yourself, get rid of cravings and continue with your 80/20 balanced diet🥗🍰
No food group should make you feel guilty, not should we see foods as “good or bad”. Yes some foods are more calorie dense and others provide the nutrients we need. Whether that be what I body needs to thrive, along with the mental cravings we get from time to time🤞🏼
Just try your best to practice everything in moderation and keep your goals in mind🏋🏼♀️
Quinua (temperadinha com açafrão 👌🏼) + abóbora + linguiça Toscana, pro almoço! 🍴
As comidas vão ficar repetitivas por uns diazinhos pq eu tenho marmitinha da dieta antiga e não vou deixar estragar, Tbm estou saindo de férias e vou esperar chegar na outra city pra poder comprar tudo e iniciar direitinho. 😉
Been getting a lot of messages lately about food. People asking what I eat, what they should eat, etc. Many people don’t believe that I eat as much as I do. Typically I eat around 3000 calories a day. (I’m 5’8”, 150lbs, for reference) But sometimes my body needs extra recovery. Been feeling extremely run down lately after getting sick twice, back to back, and I’ve also been rehabbing a strained adductor the last couple weeks. For the past few days, I’ve been giving my body ALL the food and ALL the rest. 😴Finally feeling like my energy levels are starting to pick back up, even though my leg will still require more downtime.
The thing is, you don’t build muscle by starving it, and I absolutely HATE feeling hungry. Sustained fat loss has to be done over the long term. If you drastically cut your calories, your body’s set point will just jump higher. Sometimes you just need extra calories to replenish those glycogen stores, facilitate muscle healing, or simply make you feel human.
I ate nearly 4000 calories/day, the last two days in a row, and guess what? I didn’t balloon up, I wasn’t bloated, and I didn’t lose my muscle. I simply gave my body what it was screaming out for so that it could continue to do what I need it to do. Don’t be afraid to EAT THE FOOD!
#macros #cleaneating #fitfuel #fitfoods #recovery #muscle #iifym #paleo #food #eating #meals #fitness #fitchicks #fitgirls #fitgirlsofig #fit #restday #rehab #girlswithmuscle #strongwomen #strength #strong #eat #gains #hungryaf
When there’s sales on fruit 🙌🏼🍑🍍🍌🥑 Don’t worry I got that protein too! 😉
Natural sugars from fruit are processed by our bodies much differently than refined sugars. Natural sugars come with vitamins, fiber, and antioxidants where refined sugars are really just crap. 🙅🏻♀️
I love having fresh fruits around for when I have a sweet tooth 🍭🍬🍦🍰🍪
Another good session milled💪🏼💯
Bom dia galera, hoje ficou pronta a minha tão esperada avaliação física e como podem ver o resultado foi muito bom! Após 60 dias da última avaliação esses foram meus resultados!
Vou ser bem sincero, não esperava tanta diferença em dois meses, principalmente por estar fazendo uma dieta que nunca havia feito e por não estar treinando com força total.
Essa avaliação é para mostrar a vocês que da pra secar comendo de tudo mesmo, tendo moderação, contando macros e calorias o resultado vem. Vocês estão me acompanhando e tem visto todas as minhas refeições, meus treinos adaptados e todos meus resultados!
Como podem ver sai de 83,55kg, 20,81% de gordura e 66,16kg de massa magra, para meu espanto após a avaliação fui para 79,35kg, 14,89% de gordura e 67,53kg, ou seja, além de perder peso, gordura, ainda consegui ganhar 1,5kg de massa magra mesmo fazendo dieta para secar. .
Espero que isso possa ajudar vocês a se animarem e começarem a fazer a dieta flexível, vou continuar no meu planejamento e daqui 60 dias realizaremos uma nova avaliação para ver como serão os próximos resultados. Não deixem de me seguir e acompanhar tudo sobre esse cutting diferente, fiz um pedido de suplementos essa semana e assim que chegarem eu irei postar aqui para vocês, mostrando o que eu irei começar a tomar.
Fiquem ligados que hoje a janta será diferente, aniversário de casamento haha.
#dietaflexivel #dietaflexílbrasil #dieta #mudancaalimentar #alimentação #emagrecer #emagrecendocomsaúde #reeducaçãoalimentar #macrosnutrientes #macronutriente #evoluindo #jejum #jejumintermitente #foconadieta #secandocomendo #secandocomsaude #secandoecomendobem #comendodetudo #foconoobjetivo #batendoosmacros #vidafit #rotinaalimentar #treinoadaptado #treinopersonalisado #avaliacao #avaliacaofisica #semmimimi #queimandogordura #porcentagemdegordura
We dough nut discriminate 🌈
month! Grab this rainbow beauty starting tomorrow thru the end of June!
I’ve come a long way. 🍑 #TransformationTuesday
💪🏼 2015-2018 - Swipe right ➡️ for some serious #Bootyful
booty & posing evolution. Can’t wait to see what i bring to the stage next! 💯
This week I’ve been more motivated than i have in a long time. And, i renewed my love and passion for the gym. Sometimes we get lost - but, as long as we find our way back, that’s all that truly matters. I am blessed beyond measure and know that I’m right where I’m supposed to be. ❤️
Throwback to TRX Training last week because I just got my TRX Function Training Certificate 🤗
Also, I still have spots open tonight for 6 PM JOYCircuit at @joyridetexas
if you want to get in a good sweat today!
“Happiness is the highest level of success. Your happiness will not come to you, it can only come from you.” 🖤✨
Muscle Building Foods: Porridge. It’s a classic for a reason! It might seem simple, but Porridge is a great food pre-workout. Slowly releasing energy to fuel your training. Not only that, but the slow digestion of Porridge means that it slowly feeds your body with the energy it needs to build muscle.
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For more tricks, tips, and advice for skinny guys trying to put on size click the link in my bio and
follow my Facebook page.
Fresh picked strawberries!!!
“Be fearless in the pursuit of what sets your soul on fire.”
Back to the Shift Shop after almost a year of trying all kinds of new things.
What I love about working out at home is the variety, it’s the best!
Getting all prepped and ready to drive to Indianapolis for coach Summit with a bunch of amazing ladies tomorrow at 4 am!
Going to learn so much from so many amazing and inspirational people, not to mention the workouts and fun we will have with thousands of other people who are in the biz to help people be the best they can be.
Happy transformation Tuesday y’all! See ya in Indy! 😘
Wanted to share some of my prep travel tips with you all ☀️ I’m not going to lie, traveling while on prep is my biggest struggle and causes me the most stress. I don’t like being thrown off from my routine, but I’ve found a few ways to ease the stress 😅 —————————————————
🌟1. If possible, pack your normal meals and make sure you have access to a kitchen! Eating your normal every day meals will allow you to stay on track, and you won’t be as tempted to fall off of your diet!
🌟2. If you don’t have access to a kitchen, try to order your meals from a food prep company! I’m traveling to Vegas this weekend, and I decided to fully order all of my meals so I don’t have to worry about tracking my food while I’m there! Planning ahead is key, especially when you are traveling far and won’t have access to a grocery store or full kitchen!
🌟3. Try to get your workouts in first thing in the morning! Then you can have your day free, and if something goes wrong you have more time to arrange new plans so you can get your workout in! I usually buy day passes at gyms when I travel or modify my workouts for a hotel gym. Most day passes are good for 24 hours, so you can use them twice if you go back to the gym earlier the next day!
🌟4. If you can, plan any untracked meals ahead of time! I’m on prep so I will be having on untracked meal on vacation, but if you aren’t preparing for a competition you don’t have to be so restrictive! Always remember BALANCE! A week of eating crap can do some damage, but one meal a day won’t put you as far behind and you can enjoy your foods in moderation while still maintaining your physique!
🌟5. Enjoy your time with friends and family! My vacation will be different than normal because I will be 9 weeks out, but there’s no need to fully restrict yourself unless you are competing. I chose to compete knowing it was extreme, and I am okay with sticking to my macros and workout split on vacation, but if I wasn’t this deep into prep there would be no reason to be so restrictive. Assess your goals, and form your own plan on how to enjoy your vacation while staying on track 🤩
#bairaesthetics #balance #fitfam #iifym #flexibledieting
An all vegan restaurant in Seoul! 👐
Korea is known for is BBQs and lucky for me, this place served a vegan alternative! 😀
Was nicely spiced and the texture was really chewy, unlike any other "meat" replacer I've had before 🤔
The whole meal was good though, had some Bibimbap too which was even better than the first one I hade in Korea! Highly recommend this place, as it also allows you to order whatever without the stress of any communication issues ☺️ 🇰🇷 #veganBbq #veganKoreanBbq #VeganSeoul #VeganKorea
📌Calorie Counting Mistakes #Repost @samuelforget
Calorie counting is my go-to fat loss tool when trying to shed body fat. It’s not perfect, but it’s arguably the best method of monitoring calorie intake.
But you’ll want to avoid doing any of these:
1) Not using a food scale
A measuring cup is an okay start. Eyeballing your intake is silly. Weighing your food is the most reliable method of tracking.
2) Taking days off from counting
Even two crap days of eating can set you back a week, but you won’t know that if you don’t know how much you’re eating.
3) Ignoring liquid calories
The cream in your coffee and milk in your smoothie have calories (sadly). Don’t just track solids.
4) “Forgetting” about little bites and snacks
The handfuls of crackers, Cheez-its, and crackers that you’re sneaking aren’t calorie free.
5) Eyeballing after little food scale experience
Weighing something once doesn’t make you the eyeballing expert. You should be weighing for several weeks before considering eyeballing.
6) Not even trying to track meals out
No, it won’t be totally accurate. But the least you can do is guess and overestimate intake.
7) Logging inaccurate portions
Don’t log “one small banana.” Get it on a scale, because foods—yes, even the same ones—range quite a bit in size. A banana may be anywhere from 80-150 calories.
8) Making mental justifications
You didn’t “earn” the piece of cake by going on a run, nor does it cancel out. Everything needs to be logged no matter how active you are.
Even ONE of these mistakes can render calorie counting useless.
Which one are you guilty of?
Café da manhã de hoje com 3 torradas integrais e creme de ricota light da tirolez
Slow progress IS progress. So hard to adjust from being younger and drinking more water equating to dropping 10 lbs, to busting my ass and maybe getting a 1 lb 😆. But alas....it’s the little things lol. So if you’re discouraged jump on the train but don’t stop, that’s when you get NO results. Put your focus back on your why and get it. There’s a lot more going on inside then shows on the outside! #transformationtuesday #tuesday #progress
Every Tuesday I’m going to look back on all the food I can’t wait to eat again in 6 weeks time, firehouse for breakfast 🥞
I LOVE PASTA! // but to keep it a bit more macro friendly I made Ground Turkey Zoodles! Low carb, low fat + high protein- so that I don’t go to bed with a food baby 😅!
Should I post the recipe!?
Comment below 👇🏼💕!
Everything is bigger in...Wisconsin.
Photocred 📸: @ericsunphotography
Since when did fitness become putting more weight on a scale? I was literally confused when I was younger because I wasn't gaining 15 to 20 pounds a year. I learned that it was impossible for me to be 200 lbs realistically because in order to reach 200 lbs I would have to have so much body fat content. It's completely counterproductive because I'm pretty sure we all start our fitness journey so we can look better and at 200 lbs I would have around +30% body fat content. I never believed in this perspective as much as I believe in it now. 🔥 Judge yourself by what you see in the mirror and not by the weight scale 🔥Link in bio for my Ultimate All-in-one Guide to Achieve Your Best Physique 🔥 Follow @original_gainstas
🔥 Youtuber: Original Gainstas, in bio 🔥
What’s a @_fitness_1st_
competition weekend without a foodie post? Swipe left to see some of the nomz I got to enjoy this weekend 😍 WARNING: you may drool....ALOT🤤
•Today is day 1 of my week long “diet break”! We are going to try to implement this now that I have over a month until my next show! Diet breaks focus on recovering metabolism in hopes to help me come in even tighter for the next time I’m on stage (this was the judges feedback for me!)
•A diet break consists of hitting Maintenence macros (macros higher then what I’ve been doing), but I’m still tracking! I enjoyed this weekend and now I jump back into hitting designated macro ranges for a week! I’ve seen many competitors and coaches take on this approach to help them progress even further (@paulrevelia
is a great example of this) and I can’t wait to see what it does for me! I’m ready to have more health in my life today 🍃😂 #foodie #bairaesthetics #chicagofoodie #iifym #food #cheatmeal #cookie #icecream #dessert
Got some macro-friendly seasonings from @thegymchef
👌 meal prep essentials!💯
Putting the finishing touches to our Satay Chicken Stir-Fry with some Roasted Peanuts 🥜
Healthy food doesn't have to be boring 😍
So here it is, not a food photo but my current progress thus far!
The first comparison shows just before I started really getting into the gym and working on my eating and started being consistent in what I was doing, before that photo I started eating well a few weeks before, this was taken on 10th April weighing 110lbs, the second photo was 22nd April weighing 108lbs and the 3rd was 18th May weighing 106lbs, this was 5 weeks difference, and it's not that much but you can definitly see more definition and less tub on the sides!
The second comparison is from the 18th May and 13th June when I came back from holiday after eating carbs and puddings, I was expecting weight gain but surprisingly I weighed the same 106bs, I think I lost muscle mass during this time from not training and gained a little bit of fat so it weighed each other out! •
The final photo shows myself back in 2016 when I tried to get lean but failed because my diet wasn't consistent and I didn't understand how my body worked and compared to the image underneath shows when I am today!. •
I lost 4lbs in 5 weeks from just eating right and being consistent and also having balance, I did have days where I ate over my calorie intake, I ate ice cream at the weekends and drink alcohol most weekends too, but this doesn't have to ruin your progress!
Diets work if you stick to them but dieting isn't something you can keep up consistently, you'll often find people giving up on them because they're not enjoyable, you can still lose weight and eat your favourite foods as long as you have a healthy life style, I enjoy making foods that help my body burn fat and feel energised 🙌🏽.
Lifting weights over cardio is also key here, using your muscles helps you burn fat and get lean!
#protein #eatclean #transformation #gains #fitness #fitnessjourney #nutrition #transformationpic #fitfam #fitspo #girlswholift #eatcleangetlean #fatloss #healthylifestyle #muscle #weightloss #myfitnessjourney #strongnotskinny #progress #healthyliving #eatingwell #abs #fitfood #IIFYM #fitnessmotivation #fuelyourbody #goals
#foodblogger #transformationtuesday #fitsporation