I came across the picture on the left. The smile is not an indication of how I felt inside. I wasn’t happy with myself or the way I looked. I was emotionally eating and even though I worked out daily, the pounds and inches continued to increase. I decided that enough was enough and I needed to change something.
The picture on the right was from a few weeks ago. That smile truly indicates how I feel! I have a new mindset, I am confident again, and am a much happier person! Change isn’t always easy, but if you commit to it and believe in yourself, you can achieve anything. 💕
I want to help you make healthy living a lifestyle- not a diet this Summer. Together we can make a plan for you.
What are you waiting for? Are you waiting to feel ready? Waiting for the right time? There is no right time. There is only right now. You get one life. This is it and it is not going to begin again. It is up to you to push yourself to make the most of it and the time to do it is right now.
You deserve to be happy, confident and feel your absolute best! Are you ready for a change? Change isn’t easy, but I promise it will be worth it!
I am looking for 3 women who want to lose 5 to 30 pounds and who also want to help me prove that you CAN lose weight over Summer and STILL be able to live and enjoy yourself!
If you want to change your food habits and mindset, workout a few times a week, want a community of other amazing women to cheer you on, willing to make yourself a priority and crush it all Summer long without giving up a few delicious cocktails or meals along the way then drop your favorite emoji below or message me! 😘
It’s time to feel our BEST this Summer! 💗
Just a man out here getting a tan and trying to eat his body weight in ice cream
I cannot wait to see these girls!!!!!! 👭👭👭Tomorrow I’m headed to Indy 🏎 for the biggest coaching event of the year! I am sooo excited 😆. Even more than all the amazing ✨things that are planned I cannot wait to see my peeps! I love😍😍😍 these girls! Oh and everyone else stay tuned for some fun! 🔥🔥🔥Follow us in my stories 👆🏼I can’t believe getting healthy has led me here and made me some of the best friends ever! 💓 The best part is that we cheer each other on and help each other become better versions of ourselves! Who would have known chatting with a girl on fb would have led me here!!!! 🤷🏼♀️🤣 Best choice I ever made in my life!!! Join us!!!! Seriously tho.... why wouldn’t you?
Kita tolong listkan special untuk awak. Even tak banyak lemak dan kalori yang terbakar macam orang workout at least ada jugak yang dibakar dari takde.
🔥 Naik tangga laju laju
Setiap larian tangga boleh membakar 5 kalori. Even cuma 5 je ok lah dari tak bakar langsung. Yang mana ofis ada lif cuba manfaatkan tangga yang ada sehari dapat 2-3 tingkat pun ok dah tu. Student nak pegi kelas mmg kena tadah hadap tangga kan. Bagus! Naiklah dgn senyuman.
🔥 Parking kereta jauh-jauh
Ha.. ni lah masanya nak bakar lemak-lemak tu. Secara tak langsung, letak kenderaan jauh dari tempat tujuan awak akan memaksa awak berjalan. Jangan mengelat nak cari parking betul-betul depan pintu masuk.
🔥 Makan dengan lebih kerap
Eh, saya nak kurus! Suruh makan pula! Maksud disini, makan dengan kuantiti yang sedikit, dan berulang agar tidak mudah merasa lapar. Jangan sekali-kali skip waktu makan anda. Badan akan selalu mencerna makanan dan membuatkan anda lebih aktif.
🔥 Makan makanan pedas
Makanan yang pedas-pedas akan memanaskan badan dan menyebabkan kalori terbakar dengan lebih banyak.
🔥 Bermain dengan anak-anak
Selain membakar kalori, ianya bagus untuk hubungan kekeluargaan anda. Bagi yang masih bujang, boleh saja bermain dan melayan karenah anak-anak saudara kan. Serious beb memang penat nak main dgn dorang tapi dorang tu macam tak reti penat.
🔥 Window shopping
Berjalan juga merupakan satu senaman. So sambil-sambil jamu mata, sedar atau tidak, awak sedang membakar kalori. Pastikan setiap tingkat awak jalan jangan skip 1 kedai pun. Pusinglah 2-3 kali pun takpe banyak kalori terbakar.
🔥 Melakukan kerja-kerja rumah
Secara tidak sengaja, keletihan awak sebagai seorang isteri dapat memberi manfaat. Memasak, menyental toilet, mengemop tu semua boleh mencetus peluh yang beria keluar tau.
Selamat mempraktikkan! 💪🏼
#weightlossjourney #weightlossgoals #weightlosssupport #fatloss #fatlossjourney #bodypositive #transformationtuesday #transformation #musclegain #leangains #leanmuscle #bulkingseason #igfitfam #fitfamuk #ukfitfam #fitnessjourney #fitnessgirl #positivethinking #gymflow #gymaddict #girlswholift #liftingweights
Decided on category for my Next show thanks to the help of Mr Burnett of FMC for some guidance.
Mens Physique Underwear..... 18th November.
I think I might be looking for you...do you... ✅ have a servant's heart?
✅ feel as passionate about being health as I do?
✅ love to DREAM BIG and BELIEVE God that your dreams are possible?
My DREAM Coach... 👍 believes in God and believes God 🙏
👍 has a servant's ❤️️
👍 loves making new friends
👍 makes lemonade from lemons
👍 is sincere and loyal
AND... 👊 would ❤️️ to have flexible work hours 👊 would ❤️️ to build YOUR fortune instead of someone elses
👊 would ❤️️ to take DREAM vacations 👊 would ❤️️ to do work that makes an IMPACT
You DO NOT... 🚫 have to know ANYTHING about fitness or nutrition...I teach you what you need to know online 💻
🚫 have to be in your best shape...I am YOUR coach 1st 💪 ...I'll get you there 👍
🚫 have to have KNOW lots of people...that's not what it's about...I teach you how to make LOTS of new friends 🚫 have to have HOUSE PARTIES 🙈
ABOVE ALL...that you are full of JOY and willing to work hard for your PURPOSE and your DREAMS!
It might also help if...like me...you are slightly obsessed with... 😂 laughing 😆
👠 shoes 👟
🙏 Jesus ❤️️
...not necessarily in that order...LOL
The doors of my FITFAMILY are WIDE OPEN my friends! You don't have to know all the 411...we'll chat 1:1 so I can answer ALL of your burning questions and ensure you 💯 % understand. Then we can see if this is the right fit for you. 👉 SO...push fear aside...that's just Satan, you know that...fear is the absence of faith and I KNOW you have faith if you follow me 😁 ...if you want to LOCK ARMS WITH ME and serve God's Kingdom through the ministry of this business...PLEASE... ✋ COMMENT BELOW with a hand raised emoji ✋
😲 scream through ALL CAPS "ME ME ME" 🙋
or 📩 private message me
or 📩 😲 ✋ all of the above if you'd like 😁
I CANNOT WAIT to chat with you and get to know you!
*non-coaches only *must reside in US, Canada or UK *must be 18+ years old
𝕤𝕦𝕟 and 𝕤𝕒𝕟𝕕 are my filter💋
Top day to finish my holiday..... 🇺🇸
In the picture on the left, I was unhappy, an emotional eater, addicted to sugar and weighted down by my own excuses.
As a BUSY professional, I was OVEREATING because of stress and my clothes started not to fit.. even despite going to the gym frequently! I know how hard it is to lose weight, during my own weight loss battle, and how much harder it is to keep it off and stay motivated.
When I started my journey, I needed something I could do from home that was QUICK and effective and ideally less 30 min or less!! And I found it!
Now I am looking for 🔟 ladies who are SERIOUS about getting results, creating healthy habits, gain self love and more energy.
You will have access to my private accountability group, meal plan/grocery list, one year access to online at home workouts, meal prep tips and daily support.
All you need to do is say, YES I deserve this! I DESERVE to start focusing on myself.
Comment below ⤵️ “READY" or email me.
Also please TAG A FRIEND who you think would LOVE to be supported, so I can connect with them!
US, UK & Canada only
Must not be actively working with another coach
Fat loss foods by @maxweberfit
📚Claim your FREE muscle building diet & training book before it’s too late by clicking the link in our bio👆🏼
🙈 If you only look at the infographic above, you will only drive part of the value from this post!
💥 The truth is that you can EAT ANY FOOD YOU WANT anddddd LOSE FAT. You can also eat any food you want and gain fat (though that is a less common request).
🧐 And the reason both of the above statements are true is because of a simple concept dictated by the Law of Thermodynamics…
(Calories consumed) - (Calories expended) = Weight gained/lost
📝 This is essentially “Calories in” vs. “Calories out”
And you need to be taking “in” fewer callers than go “out” if you want to lose weight, okay?
🍑 And while it does make senes to eat more of the healthy options on the list above (watermelon, broccoli, cantaloupe, egg whites, apples, raspberries) you can still fit in the other foods you enjoy (chocolate, cookies, Doritos, protein bars) some of the time so long as calories are controlled.
🥗 “Fat Loss Foods” are foods that you can eat and still fit into your allotted calorie and macronutrient targets for the day. Nothing more and nothing less.
🍏And of course, some are more friendly than others… eating an entire bag of Doritos is much easier than eating 6 apples. So it is important to make food choices that have a balance and allow you make progress on your goals while satisfying your sweet tooth, and providing essential nutrients for your overall health.
Sound good to you?
#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
👉🏼 Follow @prodiettips
for more daily tips 👈🏼
How many calories do you eat a day? By @smurray_32
So let’s quickly fill these 2000 IG characters & talk general nutritional requirements for lifters. As “athletes” nutrition plays an integral role for us to fuel strength training, recover between sessions & promote training adaptations, including muscle hypertrophy. While you may not think that lifting requires many additional kcal, when performed intensely, it does (as seen by my 700-800kcal burn on my stories) as lifting puts a sig. demand on all energy systems, the phosphagen energy system & glycogenolysis in particular (Lambert et al 2002, Tesch et al 1986). As a result, several studies have reported daily energy requirements of bodybuilders to range from 15-20MJ/day depending on their experience level (Faber et al 1986, Tarnopolsky et al 1988, van Erp-Baart et al 1989, Heyward et al 1989, Giada et al 1996, Maestu et al 2010). For those of you unaware, 1MJ equates to ~240kcal meaning that 15-20MJ = 3582-4776kcal/day.
While this may seem a lot at first, the above intake is still calculated on those who are extreme muscular (Schulz & Schoeller 1994) thus of course these athletes are going to have generous energy intakes. However, even then when expressed relative to body mass the energy intakes reported above are not actually that much & still often below that of current strength athlete guidelines of ∼44–50kcal/kg/day (Manore et al 2000).
Practical implications: To train hard, recover efficiently & adapt from training you need to fuel your body WELL & while I am not advocating you eat 5000kcal a day like a pro bodybuilder carrying 30lbs of metabolically active muscle tissue around, if you are looking to perform well in the gym & build muscle then the LEAST you could do is consume according to the current guidelines (44–50kcal/kg/day) thus for a 70kg athlete, 3080kcal/day would be a great start 💪💪
Vitamin D is important for a range of bodily functions and a deficiency can have a detrimental impact on our health.
The main source of vitamin D is sunshine, but with people spending more time indoors these days, many may have a deficiency, vegan or not.
For vegans, there are few food sources and most are from fortified sources like soy milk, although some mushrooms may contain it. If you live in a colder climate like the one in Ireland, the vitamin is especially important during winter months and it's widely recommended to take a supplement during the month between October and March.
There are likely benefits from taking 2,000 IU of vitamin D3 daily, but most government agencies recommend 400 IU for adults, so do your own research better taking a higher amount. When buying a supplement look out for vitamin D3 (cholecalciferol) and the vegan mark to ensure it's vegan.
#vitamind #sun #sunshine #vitamins #vitaminad
Straight back at it...... times will be 6.30am 7.05am & 6pm 6.40pm let me know what f you want in 😘
Make sure you follow our Nutrition page @kinetic_health_and_nutrition
for great recipes and tips.
Check out our latest Veggie Spaghetti Bolognese. 🤤🤤😍
Where does your magnesium come from ?
Made in a chemical process?
Is it pumped out of the ground?
How is it turned into MagOil ?
Do they industrially manufacture anhydrous magnesium chloride flakes ?
Our magnesium bitterns / condiment can be added to any drink, dish or cooking you may wish to whip up. No processing. No nothing, not pumped into factories and processed.
This is where ours comes from. Naturally occurring magnesium salts and bitterns are concentrated by the sun and wind at Lake Deborah. #knowyourbrand #natureatitsbest #eatclean
Your diet shouldn't really change through out the year.
The basic principles of respecting your calorie guidelines according to your current body weight, height, activity levels, job and figuring out what your goal is whether it's fat loss, muscle gain or maintenance.
You then basically should have a structure to work off. Protein requirement comes first and foremost, and the consumption of protein should between 1-2g per kg of bodyweight.
IMO carbohydrates should be structured around training and after, and I fully believe you have to earn carbs through high intensity training, being active etc.
The need for carbohydrates are a lot lower in individuals who are constantly sedentary or don't train at all, again this my opinion based on everyone I've worked with and research I've came across.
Fats should be used and utilised effectively, you just need to increase the quality of fats you get in your diet.
Also a calorie isn't a calorie, your body might not be able to break down certain foods that my body can, it's just how it's
At the end of the day if you respect your calorie guidelines, you will win the weight management game. If you want to have a look at optmising your health, you have to look at your food choices from a holistic point of view, meaning you have to delve a lot deeper than you can ever imagine.
So nice and the pancake & waffle flavours was yummie 2 🇺🇸🙌🏻
Bring these flavours out in 🇬🇧 @halotopcreamery
My company is in the launch phase in the UK!! This is what’s happening in the US! People love toxin free, anti aging, natural based products... they just do! Big money maker in the UK....#toxinfree #ukentrepreneur #ukfitfam #naturalhair
This holiday has been the best last day Tomoz b4 flying home at night 🇺🇸 going to miss you 💚
Just a woman that enjoys discipline and challenges. Life’s too short, do what makes you happy. Look back with no regrets.
Last nights outfit 💕
Currently dying with bloating and cramps so I don’t know if I’ll be heading out tonight 😭! Ibs is playing up again!
Who else suffers with this! Any tips ??
Top - @primark
Come to 🇺🇸 eat what you want don’t worry about weight gone. It’s a once in a lifetime holiday that can be sorted when you are home. I’ve had a ball ⚽️ eat sleep and had as much fun as possible 🇺🇸🙌🏻
Smile of an Angel or cheeky monkey? Make sure you go and show some love to her and check out her page to find out. @ak_fitness_001
Full image in my story.
Top day c u again universal 🇺🇸👌🏼