ljadeparker. Feels good to be back to BIG preps! Spent the morning cooking and frid

Feels good to be back to BIG preps! Spent the morning cooking and fridge is now set for the week 😍 Took almost 3 hours today but have food to cover all meals + snacks with a lot of different options! Time to get my workout in and enjoy the rest of this Sunday 💪🏼 _ ◾Veggies - Steamed Brussels sprouts, maple carrots, celery sticks, bell peppers, chopped cucumber & tomatoes for salad toppings and romaine lettuce _ ◾Protein - Baked seasoned chicken breast, turkey scallopini + shrimp scampi _ ◾Carbs/Snacks - Roasted sweet potatoes, blueberry Greek yogurt pancakes, chocolate avocado muffins & PB chocolate chip cookie dough bites. Recipe for the muffins is from @shebakeshere and I make these ALL the time, super chocolatey and pretty clean also. Energy bites are from @beamingbaker ! _ My deload week is coming up at the gym and really looking forward to it to reset before starting the next phase of my program - Will be doing some higher rep lower weight workouts to switch it up!

bb.healthfit. Is Salmon Sunday a thing 🐟?!
Today was my first day back to normalcy

Is Salmon Sunday a thing 🐟?! Today was my first day back to normalcy in a while. I worked out at @f45_training_stamfordharborpt (& literally saw my heart rate hit 100% which has never happened to me before). I saw my mama and brother, did my first large grocery haul in a while, cleaned, meal prepped, & felt the most ‘me’ since maybe late August. I think changes to routine are good because they keep us adaptable- but I also am such a homebody in my day to day life. I love my structure and my schedule and my normalcy 🤷🏻‍♀️ Happy to be back in the gym & back to instaaaaa as well. Have a great week ahead friends 🌞 • • • Deets- simple salad with the most perfect piece of sockey salmon from @sizzlefishfit and a splash (literally) of balsamic 🤙🏼


Okay Gals & Guys I’ll be dropping my next Ebook! 🔥🤗All about Growing your Calves! 🧐 With the holidays ❄️around the corner it will be the perfect gift 🎁 for your boyfriend or gym partner! If you have been lacking in the calves department this is the perfect 📖 Ebook for YOU! Ask Santa 🎅🏻 hopefully you are on the nice list this year 🤔. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lol jokesss 🙈! But How CUTE at these yellow 💛 @tilyoucollapse leggings 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Had a pretty good leg 🍗🍑 workout today with all the carbs I’ve been eating this week it’s giving me more fuel to my training ! Now we are on the topic of Legs I want to emphasize something important. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ‼️I GREW MY GLUTES/LEGS FROM THE BASICS. ‼️🍑🍗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Squats w/ progressive overload over time -Lunges w/ progressive overload -Deadlifts w/ progressive overload -Hamstring curls variations -Leg Press -Leg extensions ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💁🏻‍♀️That’s pretty much all I did for legs with the exception of some accessory work thrown in. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I pushed myself each week with weights & reps and also ATE for my goals & that is how I GREW my muscle. There’s NO SECRET. 🤦🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎥I have a few videos from my workout today that I will post tomorrow that goes into more details 💁🏻‍♀️🤗 ——————————————————— 💊 @steelfitusa % code “Alyssa” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥 @tilyoucollapse % “Alyssa” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🐻 CBD GUMMY BEARS @forsundayscaries “Alyssa” . 🎥 CHECK OUT MY YOUTUBE #fitwithlyss #liftwithlyss #physique #getfit #ARFIT #Alyssarose #ARosefitness #npcbikini #bikiniprep #workout #fitness #bootybuilder #iamsteelfit #steelfit #transformation #booty #abs #onlinecoaching #nutritioncoaching #onlinecoach #cbd #flexibledieting #macros #iifym ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

dietcentral. This Asparagus Stuffed Chicken is DINNER GOALS 😍👅
via @iwashyoudry

This Asparagus Stuffed Chicken is DINNER GOALS 😍👅 • via @iwashyoudry


There’s two sides to every story 👉🏻 swipe right for the full picture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ... and yes, those are M&M covered raw brownie bites. I volunteer to eat them ALL. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mealprep #mealprepSunday #nutrition #mealplan #foodprep #narcitycalgary #healthyish #calgaryfitness #yycfitness #healthyish #mealpreponfleek

change_begins_with_you. 💥ғᴀᴛ ʟᴏss ғʀɪᴇɴᴅʟʏ ғᴏᴏᴅs💥
Maybe you already knew that particular f

💥ғᴀᴛ ʟᴏss ғʀɪᴇɴᴅʟʏ ғᴏᴏᴅs💥 — Maybe you already knew that particular foods contain high thermogenic effect, which essentially means they help to boost your metabolism. However, the majority of the population has no idea exactly what foods burn calories as you chew, or contain particular nutrients and compounds that fuel your body’s internal metabolic furnace and help you literally melt the calories you consume far more quickly. Here are 8 foods that nutritionists credit with helping you burn fat… 1. BERRIES Berries are very rich in antioxidants, and getting more antioxidants from natural sources is a great way to help boost your metabolism... 2. COFFEE Caffeine is a stimulant that naturally speeds up your metabolism and helps you burn more calories than normal.  3. GRAPEFRUIT  Grapefruit helps your body dissolve fat and cholesterol, which fighting hardening of the arteries (a process known as “arteriosclerosis”). 4. LENTILS Lentils are high in protein... Protein leaves you feeling fuller for a longer period of time, and studies have shown that people eating high-protein diets consume far less calories during an average day than people on lower-protein diets. 5. GREEN TEA Green tea contains a substance known as epigallocatechin gallate (EGCG), which has been scientifically proven to provide your metabolism with a temporary boost... 6. CHILLI Chili peppers sure do pack quite a bunch! They have a compound called “capsaicin” that gives them their zip and heats up the body, firing up your metabolism and helping you burn off excess calories… 7. OATS Oats are very high in fiber, and when your body needs to break down fiber-rich whole foods, it burns up to twice as many calories during the digestion process. Dietary fiber also helps regulate your appetite, giving you a lasting feeling of satiation and helping ward off hunger throughout the day. This makes you less likely to reach for sugary or fatty snacks, especially in the hours between breakfast and lunch. 8. APPLES An apple is a safe way to elevate your blood glucose levels, providing you with a nutrient-rich, low-calorie source of satisfying energy. Hope you found this helpful 🌸 👤Tag a friend that would like this


Proud coach moment! ❤️ . We are so incredibly proud of clients that continue to live their best life after working with us! This was a text that we received this morning, 1 year after finishing working together. True transformation takes time. 💯 . “Hey Justin! I wanted to send you a message to update you on my progress. Working with you helped me so much in terms of my mindset. I’m proactively going to the gym and cooking the majority of my food. I’m still continuously mindful of my triggers that bring up old habits - Recognizing them then overcoming them. I follow All the posts you put out and find them super helpful! Keep doing what you’re doing because you are really changing lives! Also here’s a 1 year comparison!”

leigh_leigh.marie. Good morning! Wow! I wrapped up my 3 day juice cleanse and did a final

Good morning! Wow! I wrapped up my 3 day juice cleanse and did a final weigh in this morning and I lost 6 pounds of toxic water weight and bloat! I was no expecting that, and didn’t realize I was hanging on to that much toxicity. This was a MUCH needed reset post vacation indulgences. My work isn’t done!! One of the most important parts of any cleanse, that most people skip out on, it the reintroduction of food. If you have been having digestive discomfort pre-cleanse, now is a great time for an elimination diet. If you just did it for a reset you DO NOT want to jump right back into eating as usual. For a successful post-cleanse I recommend spending your first day focused on water (more than usual) and eating raw fruits, veggies and nuts. Think, eating whole versions of what was juiced. On your second day, if all went well look into adding in goats milk products (much easier to digest that cows milk products) OR dairy if that is not an issue for you. By day 3, if you are feeling good this would be the time to start adding in your lean meats and fish. Once you’ve made it through that you are back to digestive “normal” and can pick right back up with your eating schedule. To not UNDO all your hard work you did over the coarse of your cleanse I would keep processed foods and sugars to a minimum. In the FASTer Way to Fat Loss® community we pick every Saturday to have our “treat” that way we remains balance but still get to enjoy our favorite goodies!! Let me know if you’ve done a cleanse before!! I want to hear your story!! Thinking about doing one? Check out @treeoflifejuice in #saugatuck if you are local and as always make sure you have clearance from a health care provider❤️ Happy Monday fam!! #juice #cleanse #juicecleanse #happy #life #health #wellness #carbcycling #intermittentfasting #macros #healthyfood #healthylifestyle #heal #momlife #momof2 #healthymom #fasterwaywithleigh

olive.fitness. Some Monday motivation 💓 
Today is the day I begin my MARATHON traini

Some Monday motivation 💓 Today is the day I begin my MARATHON training. Eek!! I have done two half marathons and really want to mark a full marathon off my bucket list! I decided I’m going to run 26 miles for my 26th birthday, it seems fitting 😛 I have to remind myself that I can do this and take each training day as it comes, but I am beyond excited for this new goal of mine. Hope everyone else is setting goals and crushing them 👏🏽

mestre_dos_macros. Gostei!

Vejo muita preocupação em QUANTO peso se pega, mas pouca em C

Gostei! Vejo muita preocupação em QUANTO peso se pega, mas pouca em COMO se faz o exercício, são barras de supinos que não encostam no peito, puxadas nas quais os braços não estendem completamente, leg press em que os joelhos nem chegam a 90°, cadeiras extensoras com quadril fora do banco... sem contar os invencionismos! Coloquei isso no meu livro há quase 10 anos e a ciência continua comprovando a importância da amplitude! Um estudo do Journal of Strength and Conditioning Research desse mês comparou os efeitos de um treino de membros inferiores realizados com diferentes amplitudes em exercícios como agachamento, leg press e cadeira extensora. As análises revelaram que as cargas utilizadas nos exercícios "curtinhos" eram de 11 a 23,75% maiores, no entanto, o estresse na musculatura foi 32% maior com as amplitude maiores! Como resultado, os treinos com amplitudes maiores levaram a um aumento de 59% no tamanho do músculo contra 16% de amplitudes reduzidas. Além de favorecer a hipertrofia, as amplitudes maiores também reduziram mais a gordura subcutânea (22 vs 5%) e foram mais vantajosas para o ganho de força. Post completo em 👉 @leandrotwin 👈 💡Quer aprender os pilares de um treino bem-sucedido para ganhar massa, definição e até chegar ao estado de competição? . Oferecemos para você um livro digital sobre treino para naturais. No livro você vai ver: . ✔️ Estabelecimento da rotina de treino ✔️ Progressão de carga ✔️ Avaliação de progresso ✔️ Motivação E ISSO NÃO É TUDO!! Ainda vem com 5 BÔNUS - manual de Poses - Livro digital de receitas - Amostra do livro "dieta flexível e musculação" - Acesso ao grupo do Facebook aonde poderá tirar dúvidas - Planilha básica de cálculo de macros E o preço por tudo isso? Por APENAS 57reais com GARANTIA de 15 dias ou seu dinheiro de volta! . 👉Para adquirir o e-book CLIQUE no site em azul no perfil: 👉 @mestre_dos_macros 👈 E ir em "6- guia completo de treino

findingmetheweightlossweigh. Monday we meet again! For some you mean a fresh start and clean slate

Monday we meet again! For some you mean a fresh start and clean slate for others you mean another week to continue being successful and moving forward either way I’m glad to see you today! #bodyaftercsection #macros #weightloss #nevergiveup💪 #dontquit #bodyafterkids #weightlossjourney #lchf #mommymakeover #weightlosstransformation


I’m on abit of a cookie and flapjack hunt atm. Really enjoying the higher calories and more sustainability it’s given me to aid my training. Had this bar for ages and dug it out the bottom of the treat drawer yesterday lol. Who else has a massive protein stash? 🙋‍♀️ @eattrek cocoa oat protein flapjack. This is an old bar so nothing new to see here but maybe a bar not everyone has tried. This bar comes in a few flavours too cocoa coconut, banana bread, morning berry, oat raisin & original oat. Weighing in at 50g with 9.2g protein deriving from soya protein and natural protein elements from oats and soya flour. Vegan friendly ✅ Where to buy: you can buy a box of mixed flavours 16 bars for £12 @postedprotein use my code GINABURTON5 for even more discount off that price! Can also buy them in single bars too! GMO Free, dairy free, Gluten free! Upon opening a firm flapjack bar of golden gluten free oats mashed in a bar topped with a cocoa chocolate topping. Texture: chewy and thick. The bar holds together well when bitten into (pet hate when flapjacks crumble and each bite) the chocolate topping was hard and smooth and was just enough to let the bar keep its strong cocoa flavour. The oat base was chewy and full of natural sweet flavour. Inside the oats are also soya protein crispies which as a nice crunchy texture to the flapjack. Taste: a velvety smooth chocolate oat taste. Like a slightly hard bowl of protein oats, it wasn’t overly chewy or hard. The oats were soft and golden and the bar was sweet and full of natural flavourings. Would of been interesting to have heated this up as I think the chocolate topping would have melted nicely. I used the second half of this bar to crumble into Greek yogurt which went down a treat 😋😋 need to get my hands on some more flavours as this was a great success 👍👍 227kcal 11g F 21.9g C ( 14g S 1.9g F) 9.2g F 7/10 from me 🙌 #cocoa #intermittentfasting #foodgram #lovefood #getinmybelly #foodstagram #trekbar #postedprotein #fitfam #fitfamuk #fitspo #eatfortheinsta #proteinbar #eeeats #f52grams #foodie #ifitfitsyourmacros #epicfood #flapjack #macros #if #iifym #iifymdiet #flexibledieting

brieananutmuffin. Good Morning Friends🔥! New week new recipe, let's get it😤! This week

Good Morning Friends🔥! New week new recipe, let's get it😤! This week's recipe is BBQ Pulled Chicken; It's HELLA EASY to make and you can use it as an ingredient for EVEN MORE RECIPES (Hint. hint hint hint.👀🤔😏) INSTRUCTIONS: Get yourself about 1.75lb of boneless skinless chicken thighs. Throw that shit in a crockpot with enough water to cover it, and an assload of salt (like half a cup if not more). Let it simmer on high for a few hours, overnight, or when you go to work; Whatever fits your schedule my guy. When it's done brining, drain it and put it back in the crockpot along with a bottle of G Hugh's sugarless BBQ Sauce. Use two forks to shred the chicken into oblivion. You can add onions and other veggies if you'd like, but in this instance this is more of a prep to make other meals out of it, so I'm sticking with just chicken and sauce. Let that simmer for a little bit more so the sauce gets nice and hot, and boom, it's done! I used about 1.75 pounds of chicken and it made about six 5oz servings, or enough to fucking last me through the next 3 winters (seriously, someone please come eat some of this chicken for me.) #BBQ #PulledChicken #Chicken #MenuMonday #Health #Healthy #Homecooked #Nutrition #Recipe #EasyRecipe #OnePan #Fitness #lifestyle #yummy #nutritioninfo #food #weightloss #calories #macros #IIFYM #protein


The BEST $2.85 I spend on myself every. single. day. 👌🏻 I even splurge and share it with my family too 😂💓💓


Meal preparation complete hit your macros people!!! To burn some fat or build some ask me how. For full online coaching click the link in bio 🥙🍳💪🏽 #onlinecoaching #mealprep #macros #bodybuilding #fit