#flexibledieting Shared publicly - 2018-04-21 19:09:32

Nothing better than a bowl of oats 🙌🏻 Add in our Awaken Bake cookie for that caffeine boost needed to start the day 🍪🍪🍪 . . . #cookiekitchen #cookies #iifym #flexibledieting #oatmeal

168 likes - 20 comments
#flexibledieting Shared publicly - 2018-04-21 14:37:38

Waffle Wednesday got bumped to Saturday this week🤷🏼‍♀️🤩 switched up the recipe today and they came out SO FLUFFY🤤 topped with dark chocolate chips, Reese’s chips, PB2🥜, and banana🍌. These waffles have a serving of vegetables in them and you wouldn’t even know😉 I’ll post the recipe below. Have a fantastic Saturday💗 —————————————— -1 serving @kodiakcakes mix (I used crunchy peanut butter) -1/2 cup egg whites -1 serving canned pumpkin -1 tsp vanilla -1 tsp cinnamon ...mix everything together, spray a waffle press, makes ~3 waffles. This recipe can also make pancakes🥞😄

430 likes - 25 comments
#flexibledieting Shared publicly - 2018-04-21 17:52:26

Was passt bei dem wetter besser als ein kühles eis? 🍦 bei mir gabs daher nicecream 😊 zum ersten mal gemacht. Die weißen knübbelchen auf dem bild sind quark, hätte das wohl länger verrühren müssen 😂 naja weiß ich fürs nächste mal bescheid. Dazu gabs die protein crossies von @gympro_eu die ich bei @food4champs gewonnen habe 😍 meeega ❤ die schmecken wirklich wie schoko crossies. Auf 100g haben die satte 30g eiweiß. Mich stört nur der relativ hohe zuckeranteil von 27g. Ansonsten war ich heut erst fleißig im gym 🏋️‍♀️ anschließend geradelt 🚴‍♀️ und natürlich ausgiebig gesonnt 🌞 konntet ihr das wetter heute auch genießen? 😍 . . . 1,5 gefrorene banane 1 el quark 5g whey Alles in den mixer hauen *werbung #protein #proteincrossies #proteinfood #nicecream #food #foodblogger #highcarb #icecream #eis #hot #fitfam #frozen #tasty #delicious #cleaneating #carbs #girlswholift #fitfam #fitness #fitnesslifestyle #fitnessfood #sporty #diet #iifym #flexibledieting

259 likes - 32 comments
#flexibledieting Shared publicly - 2018-04-21 14:07:15

Inzwischen eines meiner Lieblings-Meals 😍🙌🏽. Egal ob mit Beeren, Äpfel oder Bananen. Das Meal geht schnell und schmeckt einfach immer unfassbar lecker. Die ein oder andere Schokolade darf natürlich auch nicht fehlen 😂😜. Jetzt heißt es noch 4 Stunden arbeiten und dann beginnt auch für mich das Wochenende 🙌🏽😂. Wer kann das Wetter heute genießen? Morgen kommt dann endlich auch das versprochene❗️❗️GEWINNSPIEL❗️❗️. P.S. Denkt bitte an die 21 Tage-Challenge, jeder der mitmachen möchte hat heute und morgen noch die Möglichkeit sich ein Ziel auszusuchen. 💪🏾😊 Der Hastag steht auch schon zu 98%😂🙌🏽

1723 likes - 25 comments
#flexibledieting Shared publicly - 2018-04-21 13:13:26

What do you eat before bed? By @smurray_32 ➖ Follow @macrolabnutrition for daily fitness content!🔥 Contrary to what most people believe, a pre bed meal ‪1-4hrs‬ before hitting the hay can actually be highly beneficial for several reasons. ➖ Sleep:  A carb rich meal in the 1-4hr period before bed has shown to improve sleep quality (Porter & Horne1981).This is primarily as a result of carbs playing a role in increasing free tryptophan concentrations (Fernstrom & Wurtman1971) which have shown to have direct effects on sleep, producing an increase in rated subjective sleepiness & decrease in total wakefulness (Hartmann1982, Silber &Schmitt 2010). ➖ Diet adherence: The ingestion of a pre bed meal has actually shown to be BENEFICIAL for weight loss (Sofer et al 2011, Sensi & Capani 1987, Keim et al 1997) mostly as a result of increasing diet ADHERENCE & making it easier for participants to adhere to sustaining a calorie deficit required to lose weight (Hill et al 2012) i.e. you’re more satiated before bed thus reduce the likelihood of raiding the cookie jar & wiping out your deficit. ➖ Extra: With the addition of protein to a pre bed meal you can allow for an additional stimulation of MPS & though TOTAL daily protein intake is what is most important when seeking to gain LBM (Bosse et al 2012) the timing/frequency of protein feeding still does play a role (tier 3 of the nutritional pyramid of priorities) & studies have shown pre bed protein ingestion to improve overnight muscle protein synthesis (Trommelen & van Loon 2016) thus, in the long run, *potentially*improving skeletal muscle adaptations to training. ➖ But carbs after dark get stored as fat? WRONG, carbs after ‪6pm‬ don’t get stored as fat (Sofer et al 2011). Time of day doesn’t dictate whether your lose/gain weight, total daily kcal intake does (Romieu et al 2017) thus if calories are in check, carbs after dark will simply contribute to your daily total. ➖ Priority should be protein & carbs while keeping fats low as fats have shown to negatively influence sleep time (Grandner et al 2010). Also be sure that a) it isn’t a HUGE meal & b) its “light” in liquid as those will disrupt sleep!

197 likes - 8 comments
#flexibledieting Shared publicly - 2018-04-22 12:36:53

Mealprep Sundays for the weekday lunches ahead for hubby and I. My meal preps normally take 20mins of active preparation. It's pretty boring, but it's just an office lunch so who needs anything fancy. 1. Soaked a bag of chickpeas overnight then pressure cooker with chicken breast for 1 hour. 2. Cook rice in rice maker 3. Cook cabbage and spinach in stove too 4. Open up a can of tuna 4. Done!

9 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:36:06

⚠️ Today I witnessed the aftermath of the pain a terrible person inflicted on another. A young man with an intellectual disability, no older than 18/19, was enjoying his early morning adventure in Sydney on his own. Little did he know, this morning would be the morning that a terrible person thought it was ok to pick pocket his wallet out of his back pack. This young man was beside himself. He was shaking and could barely talk. I honestly cannot understand how someone thinks it is ok to steal something that is not theirs. It really does sadden me that these terrible people exist. Why can't everyone just be nice genuine human beings? 😭 *********************** Please be kind 💖 *********************** #bekind #beaniceperson #quote #fitmum #healthymum #healthymummy #mumlife #weightlosstransformation #weightloss #weightjourney #iifym #iifymgirls #flexibledieting #fitsporation #fitspo #gym #training #mealprep #food #followme

3 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 12:35:49
#flexibledieting Shared publicly - 2018-04-22 12:34:19

Dat hill over der? Yup hit some hills this morning, I did 5 miles just to stay in a groove, I did my 12 yesterday and felt good this morning. I planned on only doing 4 but I felt 5 was doable so I of course went the extra mile. I ran a loop that I used to dread when I was training last year because it is rolling hills but today was meant for some gains. I’ll be traveling to Indiana later today to meet up with family, it’s gonna be a really nice Sunday to hang out and shop. Also my aunt who has done this race many many times will be there. It will be nice to just talk about it, and calm my tits about my fears and anxiety with doing my first ever marathon 🏃🏽‍♀️🏃🏽‍♀️ #weightlossjourney #weightlosstransformation #weightloss #weightlossmotivation #run #runner #runnersofinstagram #runnerscommunity #marathontraining #marathon #instagood #inspiration #fit #fitness #fitnessmotivation #fitspo #fitnessgirl #fitfam #fitnessjourney #fitspiration #flexibledieting #iifym #gym #gymlife #healthy #motivation #sundayfunday

7 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 12:33:39

Спасибо моему самому лучшему или любимому тренеру Ольге Викторовне❤️❤️❤️ только жаль, что не на всех соревнованиях тренеру, чья гимнастка показала лучший результат в категории дают медаль😭 ну ничего, я ещё завоюю и для неё и для себя много золота😜🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆🏆#империяюныхталантов

8 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:33:25

~190lbs (Left) vs. ~205lbs (Right) - This concludes my 8 week “bulk”. The goal was to break boundaries and really try to get as heavy as possible, but it was really just an excuse to eat as much as possible. - I went with an unstructured approach to start, just making sure I hit calories. I consistantly ate ~4000 calories for the first four weeks of just whatever. Fat gain was more than I wanted, but it’s what I expected. - The last four weeks I decided to bump calories up to ~4250 to 5000 at time “just because” with most of the increase in the extra calories coming from upping my protein intake. Before I was consuming around 200g and for the remaining four weeks I made sure to hit a range of 250-300g to increase TEF even more and slow down anymore fat gain. I also added 2 hours of “cardio” a week (walks + podcasts). - I am 7 weeks out from my meet so the goal now is to lower calories to around maintenance (just above, for the most part), improve food quality/choices, digestion and just “re-comp” from here. With the reduction in calories, and less consumption of food overall my physique should tighten up a bit and my weight should gradually decrease closer to around ~198 which is where I wan’t to be in 7 weeks time. Then after my meet, I’ll start a much needed diet. - This is the leanest I’ve ever been around this weight 💃🏼

1 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:32:41

Squarer by the day 👀 • 📸 @dalton.deadlifts #fitldn #curls #armworkout #bulk #bodybuilding

13 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 12:32:15
#flexibledieting Shared publicly - 2018-04-22 12:31:28

I might be very much into pizza, but veggies though 💚

37 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:30:58
#flexibledieting Shared publicly - 2018-04-22 12:30:35

🇫🇷 Oui c’est moi qui l’ai réalisé et non un enfant de 5 ans 😂 mais avoue il est cute, non ? 😅😂 je ne sais pas ce que j’ai voulu faire donc je te laisse choisir ce que tu veux que ce soit 😂 🇬🇧 Yes I made it by myself ! This is not the achievement of a 5-year-old child 😂 but it’s cute no ? 😅😂 I don’t know what I wanted to make, so you can choose 😂 #breakfast #yummy #pancakes #fruit #superfood #vegan #plantbased #preworkout #gym #sunday #fitfam #fitfrenchies #fitness #fit #fitgirl #motivation #fitspo #healthyfood #healthylifestyle #foodie #foodlover #musculation #teamshape #teamleksa #teamfitcats #foodisfuel #bulking #iifym #flexibledieting #nutrition

14 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 12:30:30

I hope you guys are enjoying your weekend. 😊😊😊😊 Same calories BUT 9x the volume on the left! Info on this post below: . Calorie dense foods (like nuts + dried fruits) can be a convenient way to snack when you're on the go, but, in my experience they can be easy to overeat. They also don't contain nearly as much protein as people think. The nuts + dried fruit on the right are from a single serving snack pack I bought at the grocery store. The pack contained almonds, macadamian nuts, Brazil nuts and dried fruit (although it's hard to see in the picture) The package the nuts + fruits stated: 517 calories: 43C/34F/10P . 90% of the time I prefer more volume because, it helps with satiety, reduces feelings of deprivation and leads to higher success rates and compliance when trying to stick with reduced calories. #justgetfitcarbs . My meal on the left includes: 1 whole egg, 1 egg white, 1 bell pepper, 2 laughing cow cheese wedges, 3 small slices of bread, 2 Tbsp. humus + 90 grams avocado. 520: 43C/26F/28P . The point of this isn't to scare you into avoiding nuts. It's just good to keep in mind: the serving size and type of nuts and dried fruit you consume. Just like volume eating isn't for everyone, big handfuls of nuts aren't for everyone so do you, boo. ♥ . . . . . . . . #volumeeating #calories #portioncontrol #eatright #fuelyourbody #healthyrecipe #flexiblediet #fbf #weightlossfood #fillingandhealthy #weightwatchers #eeeeats #cleaneating #youarewhatyoueat #caloriecounting #healthyfood #weightloss #flexibledieting #eatwelllivewell #iifym #weightlossmotivation #vegetarian #nutrition #vegetarianrecipes #mealprep #mealprepmonday #caloriecounting #fitfood #healthyfats #food #nutrition

249 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 12:30:18
#flexibledieting Shared publicly - 2018-04-22 12:30:14

PT🔹Será que deixo de ser "fitness" por postar uma fotografia de um bolo de chocolate?...Enquanto pensavava na resposta, comi a fatia de bolo... . . EN🔹Did I stop being "fitness" by posting a slice of chocolate cake?...While I was thinking about the answer, I ate the slice of cake... . . #fitfampt #fitnessaddict #dietaflexivel #flexibledieting #vaicomtudo #portugalgetsfit #porum2018maisconsciente #healthytribeportugal #gymaddict #gymlover #workoutessencials #workoutmotivation #realbody #nobullshit #beyourownhero #healthymind #lifestyle #gostodemimtodososdias #gostome #reality #deliciousfood #foodblogger #foodporn #foodforfoodies #eeeeats #onthetable #youarewhatyoueat #foodstagram

4 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 12:29:05

Domingo é sinónimo de dieta e panquecas... Dieta flexível, sem mimi mi's! 😙 Receita: 200g claras 2 ovos 60g aveia 100g morangos 100g banana 10g farelo de trigo 10g de fibra (psyllium) Topping zero de caramelo Macros: 47g proteína 68g carboidratos 18g gordura 20g fibra 622 Kcals

15 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:26:42

Weather is finally warming up, which means it’s time to bring back my açaí bowl addiction 😂 tried this delicious bowl from @centerhealthnutrition and it didn’t disappoint! I’m also hooked on their golden milk protein smoothie 😍 if you’re on LI and haven’t checked them out yet, seriously go get one of those golden milks!! #turmericeverything #smoothietime . . . #acaibowl . . . #vegan #vegetarian #plantbased #iifym #iifymvegan #iifymgirls #govegan #vegansofig #healthyfood #workout #fitness #fitlife #flexibledieting #fitnessgirl #girlswholift #crossfit #crossfitgirls #runner #veganfoodshare #gains #gymrat #gymlife

16 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 12:26:30

Love to say this was breakfast but it was dinner last night. Some nights are fancy and other nights it’s a bowl of @kashi Topped some go lean crunch and original go lean with some creamy @crazyrichardspb pb. Enjoy your Sunday ! #latergram #cereal #carbs #unplugged #sundayvibes

7 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:26:11

When you can’t decide between sweet and savory you have both! 🙌🏻 ✏️ Taking a break from counting macros this weekend. I’ve been logging, weighing, measuring for 5 months working towards an aesthetic goal. I had a little bit of a mental breakdown on Friday and knew it was time for a break. 🤨 🥑 Smashed avocado, flaked sea salt, @applegate bacon, @nelliesfreerange fried egg on @daveskillerbread. 🥜 Peanut butter, banana, honey, and @purely_elizabeth granola on @daveskillerbread

6 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:25:32

Fried chicken w/ smoked peach jam 🍑

16 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:24:41

Makes me feel less guilty when I eat one of these compared to a normal mars 😍 - Macros 19P / 22C / 4.6F / 200kcal - Chocolate by far is my biggest weakness, I love it all, all kinds, white or dark 🍫 #chocolate

52 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:24:23

From my friends at Precision Nutrition! • We’ve seen it in so many Precision Nutrition Coaching clients: • They want to follow the “perfect” diet. • So they adhere to strict meal plans (to the last measured teaspoon) Monday to Friday. And, the whole week, they worry incessantly about screwing things up. • By the weekend, though, the willpower gives out. They’re so sick of restrictive eating and can’t wait to eat food they actually enjoy. Bring on the weekend binge! • For most of them, there are only two options: perfect or crap. • So the logic follows: • “It’s Saturday, I’m out to lunch with my family, and I can’t have my perfect pre-portioned kale salad like I usually do, so instead I’ll just overeat a giant bacon cheeseburger and a huge heap of fries.” • If you take “perfect” off the table, things change. You feel empowered because there are now other options. Instead of kale salad vs. five servings of fries, there’s: • “I’m actually in the mood for a salad with my burger because I had fries at that work lunch on Thursday.” • 🔑🔑🔑 Therefore, our solution: Always aim for “good enough”. • Throughout the work week and the weekend, start to consider your health and fitness goals, what you're in the mood for, what's available, etc. Come up with a definition of “good enough”, and aim for that.

21 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:23:42

Yesterdays deadlifts, one of the few things I thoroughly enjoy everytime I do it. Which right now is a huge step ahead. Me alone in my own little sphere where I can truly be myself 💯 6x4 160 (pause) 5x5 160 (reps)

27 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:23:16

How’s your summer body coming along? - What a day to train legs 🔥 - Took a break from gym and everything for a week or two but now I’m back, ready to get in the best shape of my life, tracking my intake and trainings back on point ... time to see what the last year of training(not just for summer) has created💪🏾. . . . . . . #bodybuildingmotivation #muscle #bodybuilding #fitness #fitfamuk #iifym #consistency #fitnessjourney #ukfitfam #abs #transformation #alphalete #motivation #flexibledieting #gymshark #fitnessmodel #gains #workoutmotivation #weightraining #physique #bevisionary #gymlifestyle #aesthetics #nopainnogain #benchpress #ig_fit #Zyzz #shredded #ukaesthetics #summershredding2018

22 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 12:23:05

Earth Song // Michael Jackson ✨✨✨✨✨✨✨✨✨ This bowl is giving me earthy vibes.... maybe because it's EARTH DAY🌍 #gococoworldearthday I've been making a bigger effort to be more environmentally friendly & living a more sustainable lifestyle lately! Some of my favourite ways to to reduce waste: - don't get plastic bags from anywhere!!! - being your own containers to shop in bulk - buy products that are sustainable & made from recycled materials (like @coconutbowls) - bring your own mug to coffee shops: also saves you $$$ Make an effort to do one good thing for our planet today, happy earth day!!💙💚💙💚 * * * * * * #smoothie #veganrecipes #veganfood #eeeeeats #fuelyourbody #foodporn #food4thought #healthyfoodie #veganbreakfast #eatwelllivewell #veganism #foodblogger #lifestyle #foodislove #bbgfood #whatveganseat #thefeedfeed #glutenfree #flexibledieting #instahealthy #fitness #nutrition #instavegan #cleanse #eatforhealth #holisticnutrition #plantbased #eatforabs

20 likes - 12 comments
#flexibledieting Shared publicly - 2018-04-22 12:21:13

Nincs is jobb ebéd utáni desszert a @hidegnyalat mangó-maracuja ivójoghurtjánál és egy doboznyi epernél🍓🥛💛 Egyszerűen imádom a savanykás és édes ízek kombinációját, a mangó-maracuja íz pedig szerintem egy tökéletes házasság😋👌 Május 1-től pedig gombócos fagyit is fognak árulni a Vegan Gardenben, én már nagyon várom ezt a napot🍦😍 #uzsonna #snack #snacks #snacktime #hidegnyalat #eper #strawberry #joghurt #drinkingyoghurt #yoghurt #mangopassionfruit #sunday #sundayfunday #sziatavasz #spring #springtime

31 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:20:47

I was recording some video during my lift session this morning and, while I'm aware there's a goofy lighting behind me, I have to say I AM SO 👏DAMN 👏PROUD👏 and HAPPY 👊 about my shape and how things are coming together this prep. It's disheartening when you grind day in and day out, without seeing much progress. These last couple of weeks have been a different story. I think @paulrevelia and I finally found what my body responds to best and I'm SO excited about this season. 🤞 🎵"I won't just survive, oh you will see me THRIVE" 🎵🤙💪 Leggings: @bornprimitive

16 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 12:20:09

So much fun getting up in the morning and having a little alone time with this sea creature loving boy. This morning he says, “I had a really good dream last night. It was about a two tusked Narwhal! Have you ever seen a baby Narwhal? They are sooo cute!” Oh to be that young again. 😍❤️🐬 . . . . #fitmums #mommingainteasy #thickfitchick #bodyinprogress #insanity #inspiration #ibd #fitmom #healthy #flexibledieting #trainhard #smoothie #shake #eatclean #strongmoms #hangry #fitfam #narwhal #narwhals #seacreatures #myboy❤ #youcanstopgrowingnow #iloveyouso

20 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 12:20:06

Now the Peanutbutter M&M‘s 🥜🍬🍫SWIP They taste like the normal sugar shell with peanut filling. who would have thought it? 😂 I think... Job well done in cereal bowls or as cake-topping 🎂 only the little pieces, ... it is too boring for me🥜

56 likes - 3 comments
#flexibledieting Shared publicly - 2018-04-22 12:19:57

What split do you follow? By @smurray_32 ➖ We know that the key drivers of strength & hypertrophy are frequency, volume & intensity (Wernbom et al 2007) & by sticking to those principles, any split has the potential to yield fairly similar results (Calder et al 1994, Campbell 2002, Kraemer 2002). HOWEVER, with added context, there are times when certain splits may be more BENEFICIAL than others. ➖ Firstly, the major difference between splits is usually the amount of specialization seen during each workout e.g. in a PPL, 3-4 exercises can be done for a specific muscle group vs 1-2 in a FULL workout. Furthermore, frequency between splits will differ with a FULL split working a major muscle group 3+x/wk, an UL 2-3x/wk and a PPL 1-2x/wk. ➖ As a beginner, you will respond to any stimulus & 3x FULL/wk has even shown for ADVANCED lifters to produce significantly greater hypertrophy to splits (Schoenfeld et al 2015). Furthermore, having gone from training 0x/wk to 3x/wk, your body will be in a state of shock & (funnily enough) even risk overtraining. Thus by getting the workouts done on fewer days/wk you can free up more days for recovery (which will 100% be needed). ➖ As you become more intermediate/advanced however, you will require more VOLUME per session & per week to yield any FURTHER gains in hypertrophy (Schoenfeld et al 2017, Ploutz et al 1994) & though you could run a FULL split with more exercises performed per muscle/session, splitting workload into an UL or PPL allows you to prevent overly long sessions that would occur if all exercises (e.g. upper & lower) were done in 1 session (Fleck & Kraemer 1987). Furthermore cumulative fatigue would play a role in impairing your ability to do “justice” to the exercises at the end of the session (Augustsson et al 2003) thus leading to inferior hypertrophy of muscle groups involved (Dias et al 2010). Therefore, for advanced, a split routine may be more beneficial. ➖ Conclusion: Aside from training age, adherence, preference & time availability are all key factors to consider when following a Program

273 likes - 7 comments
#flexibledieting Shared publicly - 2018-04-22 12:19:28

Salt is an essential component of a balanced diet. Did you know Salt is actually found naturally in many foods? . . . Salt is a mineral largely consisting of the compound sodium chloride ~98% which is why “salt” and “sodium” are used interchangeably . . . What’s the deal with Himalayan pink salt? Is it better for you than regular salt? ✨it contains 84 different trace elements and minerals 😮 (calcium, magnesium and potassium to name a few) HOWEVER they are only present in very small amounts🤦🏻‍♀️, the only real benefit they provide is the nice pink colour💗! You can get these minerals from eating whole foods (so pass on the salt) ✨it contains ~98% sodium just like regular salt, however due to the larger crystal size of Himalayan Salt, there is SLIGHTLY less salt per serving. Nothing significant so don’t get excited 🙄 ✨ Salt is salt, all contain similar amounts of sodium, too much of any type is not good. ✨Pink Himalayan salt is still salt (hence the name) and so it should be used sparingly l ✨If you like the colour or the taste then make the swap if you must BUT just remember the only benefit you will gain is the pretty insta-worthy colour 💁🏻‍♀️ . . Instead of adding salt for flavour, use fresh or dried herbs, spices, pepper, garlic, ginger or lemon juice 🍋🌶 . . The Australian Heart ❣ Foundation recommends adults consume less than 5g of salt (2000 mg of sodium) a day. This is less than a teaspoon a day. Which is achievable when consuming a diet consisting of predominately whole foods. 🍎🍊🥔🥦🥑🍳🍝🌽 . . 📸 @thesavvydietitian #nutritionblogger #nutrients #fitmum #diabeticlife #vegan #weightlossideas #fatloss #caloriecomparison #rdapproved #healthychoice #nutritionfacts #healthyeatinghabits #weightlossjourney #dietitian #caloriecounting #flexibledieting #calories #healthywomen

133 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 12:18:50

When a genie grants you 3 wishes 🧞‍♂️😂. Tag someone who would rock tf out of this 🔥 (More colors and styles available using the link in our bio).

14 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:17:17

If you set your bar at “amazing,” it’s awfully difficult to start. . — Seth Godin . One of the most common reasons we talk ourselves out of doing things is because we don’t think we’re "ready" or "experienced enough.” . We do this because we want to succeed right from the beginning. But that's not realistic, so instead we need to solely focus on just taking action and abandon the need to be amazing. . You don’t need to be blowing minds from the start, you just need to show up at the start. . It's not up to you to deny yourself progress and it's not up to you to deny yourself opportunities. . The world will take care of that for you. It's up to you to say, "Hell yes!" and then get busy doing. . . . . . . #hooperFIT #fitfood #dietfood #dieting #diet #transformation #hunger #progress #fitchicks #fitness #fitnessmotivation #fit #fitmom #habits #healthyhabits #health #workout #gym #healthylifestyle #healthyliving #gym #exercise #calories #macros #flexibledieting #moderation

116 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 12:16:51

Do you like my boobies??? ________________________________ Hopefully this beautiful pair will help me smash the 🌈 out of my weights work out 💪🏻💪🏻💪🏻 ——————————————— 2 crumpets, 15g natural crunchy peanut butter & 30g raspberry conserve. “Conserve” - it’s flipping jam Aldi don’t get pretentious. 🙊 Gonna go pump iron til I sweat out glitter 💓💓🦄💜🦄💜😍 •••••••••••••••••••••••••••••••••• #preworkoutsnack #preworkoutmeal #carbs #carbsoncarbs #crumpets #jammy #caloriecounting #foodtracking #foodporn #myfitnesspal #macros #flexibledieting #iifym #fitnessjourney #gymtime #fatloss #fatlossjourney #girlswholift #sundayaintnorestday #teamrh #teamrhfitness

12 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 12:16:18
#flexibledieting Shared publicly - 2018-04-22 12:15:51

*DAILY PREP POST* - Mental Health # During a prep, your going to constantly be thinking about the prep. It’s your whole life and it will take over a lot of your time and thoughts. # When times get hard, you need to be able to slow yourself down and take a chill! Do nothing but sit and binge on a tv show, go out for a walk or have a read of a book. # This is absolutely vital because prep can sometimes become overwhelming, and can cause you to make decisions that really don’t need to be made and you can run into problems. # Having an outer eye, someone to help and look over your photos is essential! # Always put mental health first! Nothing you do is worth losing your mind over! Sometimes it may be time to call the prep a day if it’s effecting you that much! # Stay close with friends and keep your mind occupied! # (Coach @jackraygun)

23 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:15:37

🌺💛☘️Tropical Breakfast✨🌈🌴 • 🍴📸 Mango, Banana, Apple, Pineapple, Watermelon and Papaya 🍌🍎🍍🍉

17 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:15:09

Knock Knock Who’s there? Interrupting cow. Interrupting co…. MOO!!! . . . In all seriousness, last week was so good, and I spent this weekend just relaxing, reflecting, and letting everything soak in. The weather has been beautiful and the semester is winding down. I have so many exciting trips planned for the summer and I’m beyond ready. My campaign to get my business up and running is doing better than I could have hoped for at 40% fully funded in the first 5 days. I’ve officially decided to take the plunge and become a CPT and I’m so excited to see how this alters my methods of training and I’m looking forward to help other people along their fitness and health journey. . . Life is a friggin roller coaster. High school me thought I’d come to college and be some big corporate business person. When I became an accounting major I dreamt of working for EY, Legit had every step of the way planned out. As I head into my senior year, I truly have no idea what I want to do. I know I want to keep health, fitness and nutrition as a major part of my life. And I intend to utilize this account to do that more and more. I’ve debated taking some time off of school, changing my major, transferring, but ultimately I think I’ve decided to plow through the next year. I doubt I’ll ever do public accounting, I have no idea what I’ll wind up using my degree for, but sometimes having no idea what’s in store next is kinda fun 🌞 . . . #queuetatimakingfunofmeformylongcaptionandhashtags #health #fitness #iifym #flexibledieting #healthylifestyle #fitgirl #fitfam #girlswholift #femaleentrepreneur #entrepreneur #npcbikini #startup #crowdfunding #indiegogo #vegan #paleo

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#flexibledieting Shared publicly - 2018-04-22 12:13:58

🇬🇧🍜 I know that is not winter anymore, but it's Sunday 😬. Vegetables soup with potatoes 🥔, beans, carrots etc. also avocado 🥑, rice and rolled oats and cheese 🙌, delicious 👌. Bonne appetite 🙃. 🇮🇹 Che sono strano ormai è assodato 😅, l'estate s'avvicina e io faccio il minestrone 😂, troppe domeniche che l'avevo rimandato 🙈. Poi va beh, l'avocado un tocco di classe 😝, per non parlare del riso, fiocchi d'avena e sottilette 😍. Buon pranzo domenicale a tutti 🙃. • • • • • #foodblogger #healthyfood #foodgasm #breakfast #foodblog #lunch #iifym #soup #avocado #foodphotography #flexibledieting #スープ #avocadotoast #lunchtime #healthyeating #foodpics #fitfood #cleaneating #guacamole #foodpic #foodlover #vegetarian #tomato #healthylife #healthylifestyle #aguacate #eeeeeats #macros #healthychoices #pranzo

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#flexibledieting Shared publicly - 2018-04-22 12:11:19

Finally a day off! Happy Sunday spent hiking. Breakfast: yogurt and granola Hike snack: Turkey Jersey Post hike snack: Pint of beer, bite of ice cream Dinner: rice, tuna and veggies Dessert: frozen fruits

19 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:09:24

When you can't decide on a flavor, just get them all. #allthecookies 👉🏼Link in bio for a special deal. 🍪🍪🍪

22 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-22 12:08:12

Another client working hard. This is what @r.or.y achieved after just 6 weeks. Weight is down by 5kg, body fat down by 7%, and he has beat all the goals which I set him. Already a regular gym goer, he came wanting to take his physique to the next level and we are well on the way to doing that. Well done Rory! #drugfreebodybuilding #naturalbodybuilding #health #healthy #iifym #diet #eatanythingyouwant #flexibledieting #probodybuilder #pt #onlinecoach #training #bodybuilding #natural #drugfree #transformation #hardwork #vacuumpose #determination #dedication #naturalbodybuildingtransformation

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#flexibledieting Shared publicly - 2018-04-22 12:06:40

How does blended fruit taste so good???? Literally just banana/mango, water, & ice and I swear it tastes like sweet fruity ice cream. Thai people are magical as is their fruit 🍌🍐🍓🍑 Spent the day on a boat touring Phi Phi islands... saw monkeys, snorkeled (saw a Nemo and Dori!!!) during the day & snorkeled again at night to see these special plankton that glow in the water... similar to lightening bugs!! And now as you are all waking up.. I’m having dinner and an alcoholic beverage (or many). Happy Sunday loves 🌞🌞

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#flexibledieting Shared publicly - 2018-04-22 12:06:27

Seemed appropriate for this #transformation since today is my LAST training ride before the @bpms150 🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ 13 months progress 😁 Same outfit, same time, and after the same spin class but SO MUCH MORE FIT! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are YOU committed to bettering yourself? Don’t feel like you have to compete with anyone else. This is YOUR journey. Progress takes time. There is over a year’s worth of sweat, hard work, and learning between these photos. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Where will YOU be 13 months from today?

100 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 12:01:57

So another way to implement a fasting protocol is to do very low calorie days interspersed with regular eating days • This is how the 5/2 diet works • You can do this however you like, and factor in what you have planned for the week - like social events etc • Tomorrow I’ll introduce another way to control daily calories without tracking • Anything you want to know more about? Let me know in the comments! • #nextstepnutrition #videooftheday #nutrition #nutritioncoach #nutritioncoaching #fatloss #fatlosscoach #fatlossdiet #fatlosstips #diet #diettips #dieting #dietingishard #dietjourney #weightloss #weightlosscoach #weightlosstips #evidencebased #mnu #macros #iifym #flexibledieting #weightlossjourney

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#flexibledieting Shared publicly - 2018-04-22 12:01:35

"but bro, if you eat carbs at night you will get fat" No bro. Fat loss is just a numbers game. You have to burn calories more than your body needs. #intermittentfasting #fasting #caloriedeficit #caloriecounting #carbingup #flexibledieting #ifitfitsyourmacros #friesallday #fitnessfacts #fitness #fitness101 #foodporn #foodphotography

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#flexibledieting Shared publicly - 2018-04-22 12:00:38

Our lives, our choices; OUR ACTIONS take us in the direction that we are heading. You encounter those that help light the way when it is dark and those that will darken the path when it is lit... choose wisely, choose to surround yourselves with those that lighten your path because ultimately, it is your choice who you let into your path. Those are the choices that will guide the steps to your desired or attained action. Let’s have a fantastic week💪🏼🏋️‍♂️ Mon-KStrong Lower (Leg Day!) Tues-KBox Circuit Wed-KStrong Upper Thurs-KForce Fri-KRock Sat-KBox #wearekosamacr #iowafitness #cedarrapidsfitness #scalesdontmatter #macros #flexibledieting #besomeonesinspiration #takeaction

7 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 11:59:26

Happy Earth Day from this green layered smoothie I made by accident 🌎

31 likes - 3 comments
#flexibledieting Shared publicly - 2018-04-22 11:59:01

Post workout eggy crumpets. Think the fruit loaf is better in eggy form but both are good! Topped with @breyers ice cream and dairy free chocolate buttons 💛😍

42 likes - 7 comments
#flexibledieting Shared publicly - 2018-04-22 11:58:40

😍SUPER CONVIENIENT VEGGIES FOR THE LAZY CHOPPER (das me) - 🤓Word on the street is that these here veggie things are quite good for you, infact i would say that It's one of the few topics that everyone in the health & fitness industry agrees on, although I'm sure we could  get a discussion going from the "has to be organic or it just won't improve your health gang" fyi not true. - 😇Ensuring you get enough overall veggies is what matters most, so if you only afford 1 floret of organic broccoli but a whole bag of frozen then it stands to reason that buying frozen is a much for sensible option, or maybe that's just me & my crazy ass logic 🤷 - 😎I'm not too sure when my dislike for chopping vegetables became such a thing, I obviously still do it sometimes but if I can fix my life so I don't have to I do, so I will either pre prepared for most other things I use my blender or scissors to get the job done. 😎Lucky Kieran Duff ( my dad) isn't on Instagram because he would absolutely disown me right, he being the king of veggie growing, picking, scrubbing, peeling & chopping - 💂Anyway these are also ways of making sure you always have veggies on hand, frozen & tinned veg are ridiculously life saving at the end of the week when you've run out of the fresh stuff. - 🤗Make food decisions easy on yourself by always having a supply of some kind of ingredients available so you can make a healthy meal. If anyone's seen my story you'll have gathered by that my  meals are always throw together I'm too busy for anything else. - 😇Oh & if you don't like veggies first of all wtf?? Second of all you might like them presented to you in a different way than you're used to. - 😘Ok gotta dash. Have a great afternoon 😚😚Any thoughts or comments? Feel free to TAG or share.

89 likes - 2 comments
#flexibledieting Shared publicly - 2018-04-22 11:57:59

Seulement 300kcal pour ce saladier! Oui oui 👍🏻 . 📊 G 11 - L 19 - P 20 . Ce bowl est composé de nouilles de konjac, d’œufs, de carottes, de sauce soja et de plusieurs épices. . Pour commencer, j’ai fait revenir des carottes coupées en fines lamelles dans de l’huile de coco. . L’huile de coco est top pour la cuisson car elle ne s’oxyde pas. Riche en bonnes graisses, elle contient de l'acide laurique qui renforce votre système immunitaire. Elle est aussi riche en MCT (triglycérides à chaîne moyenne) qui sont des graisses qui favorisent la production d'énergie. Comme le jaune d’œuf, elle fait partie des acides gras saturés. Ces derniers participent à la re synthèse de notre testostérone. Ils devraient représenter au moins 20 à 25 % des graisses consommés. . Ensuite j’ai ajouté les œufs 🥚 #bleublanccoeur (protéine à privilégier car ils ont la valeur biologique la plus élevé) que j’ai cuisinés façon œufs brouillés 🍳. . Puis les nouilles de konjac avec basilic, ail, oignon, paprika, et sauce soja. Les nouilles de konjac (à bien rincer) sont géniales pour une sèche car elles contiennent très peu de calories. Je prends celles de chez action qui coûtent 1€. Elles contiennent 18 calories et zéro glucide ‼️Elles sont préparées avec du glucomannane, qu'on appelle aussi konjac, un ingrédient qui n'a aucun goût (à bien épicer donc). Ce dernier gonfle dans l'estomac, augmentant ainsi la sensation de satiété. . #health #healthy #flexibledieting #flexibility #flexiblediet #iifym #iifymporn #gym #training #diet #getfit #fit #fitness #fitgirl #motivation #teamshape #jujufitcats #fitfam #eatclean #lowcarbs #protein #eggs #dairyfree #lactosefree #soya #keto #ketodiet #paleo #konjacnoodles

26 likes - 0 comments
#flexibledieting Shared publicly - 2018-04-22 11:46:14

Bench 1RM increased by 16lbs DL 1RM increased by 52lbs!!! —— This is gonna be a long cause I just had the best training session of my life and I’m so excited I don’t know where to start —— [Bench]: 1RM of 160lbs (72.5kgs) to 176lbs (80kgs)!! —— [DL]: 1RM of 300lbs (136kgs) to 352lbs(160kgs)!! —— [weight and BF]: from 145lbs (12.0% BF) last December to 160lbs (still 12.0% BF) —— This is all to crazy for me. I cannot just wrap my head around how strong I got. Maybe it’s the olympic bar vs small 10lb that I keep talking about. Maybe it’s the better gym or the new shoes (thank you @riverfrancisco). But I got a lot stronger and I’m so excited. —— 160lbs was my 1RM on the small 10lb bar and I attempted to hit a new PR today. I was able to do 165lbs on the olympic bar for 3 reps after my PR and it felt GREAT. I don’t want to go back tomorrow to my normal gym and struggle getting 150lbs for 5 on the 10lb bar :( —— DL 1RM was 300lbs on a 10lb bar. I knew with the better gym I could get a PR here too even if @rjtgatchalian and I agreed to only attempt PRs on the bench press. Anyway, I had 3 attempts getting my 1RM. Three attempts! 1st attempt was 308lbs. 2nd attempt was 330lbs. I was satisfied but Ryan convinced me to hit another set cause he said my 330lbs was smooth. I got convinced and did 352lbs! In one afternoon my 1RM increased by 52lbs! —— Last but not the least concerns my weight and BF. I was convinced I was doing my lean bulk wrong but turns out I was doing everything perfect. I gained 0 fat and all muscle. 15lbs of pure muscle! Thank You God for allowing all of this happen. —— All my attempt videos and bench videos for today are on my story also my InBody stats

11 likes - 1 comments
#flexibledieting Shared publicly - 2018-04-21 16:26:13

FAT 🔥 How to burn body fat & stick to your routine and targets whilst still enjoying socialising and enjoying sexy BBQ 🍖 🔥 Gains! 😊 Full video on Facebook!

20 likes - 2 comments