#iifym

Instagram photos and videos

#iifym#gym#followme#npc#contestprep#bodybuilding#fitfam#healthy#instafit#fitnessmodel#fitness#physique#instagood#flexibledieting#summer#love#figure#glutes#fitnessmotivation#ifbb#squats#wbff#bootygains#deadlifts#custombikini#fitspo#motivation#bikini#posingsuit#macros#swimsuit#bikiniprep#prepdiet#bikinicompetitor

Hashtags #iifym for Instagram

• SWIPE FOR ONE YEAR TRANSFORMATION •

Turn your ‘one day’ into ‘day one’
#Fitspo #GirlsWhoLift #Transformation #TBT #ThrowbackThursday #Gym #LegDay #Fitspo #GymMotivation #IIFYM #GoalSetting


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Throwing it back to that time when I got to do a little mini photoshoot after the @anbqld_official Darling Downs show 😃
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Thanks @phillip_venter_photography for the awesome images 👌 📷
#takemeback #throwbackthursday


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มาแล้นนจ้า อีกหนึ่งรสใหม่🎉
💛My Heart Milky OreO Donut 💛
รสโอริโอ้ อร่อยแบบสายนมๆ จ้า
ใครสายโอริโอ้ จัดได้แล้วน้า ลงของแล้วจ้า
เฉพาะร้านค้าสัปดาห์นี้
#sweettooth#cleaneating#getfit#eathealthy#foodie#nutrition#foodstagram#iifym#instafood#fitfood#bodybuilding#dessertporn#brownie#noflour#glutenfreelife #glutenfreedessert #clean#cleaneating #cleancooking#cleancakerecipe#cleancakeeating#yum#yummy#healthyrecipes #healthyeating #healthyfood #healthydessert #healthyliving #healthylife


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Today marks day number 6 of the flu, it started last Friday night when I got home from work with a sore throat, and the rest of the flu hit me on Saturday morning. I have spent the week resting (minus yesterday when I felt well enough for work) and I’m hoping to feel well enough tomorrow for work again. I have been taking gubinge powder twice a day to help me recover, it’s a massive source of vitamin C which is just what I need right now. I used to take this every day as a preventative but got lazy, and now I have the flu.. It doesn’t taste amazing, but it’s bearable, I mix it in a shot glass and do a quick shot and just wash it down with water. ✨


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..


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Gains in all the right places @aliround @team_round 🍑😏🏋🏽‍♀️


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Malteser Cupcakes lining up on a lovely Thursday Mornig!!🤗. Along with Blueberry, Red Velvet, Tiramisu, Oreo Crush, and Belgian Chocolate 😎. #FreshlyBaked


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“Ni ha pasado, ni está por venir.. ESTA PASANDO”. Uno más, ARRANCAMOS. 🔰WORK TO BE FIT. 🏵️ENTRENAMIENTO PERSONAL.
🍎ASESORAMIENTO NUTRICIONAL.
💊SUPLEMENTACIÓN DEPORTIVA.
💟SALUD Y BIENESTAR FÍSICO.
📧ONLINE COACHING. 🔶Aumento de Peso / Masa Muscular.
🔷Pérdida de Peso / Grasa Corporal.
🔶Mejora de la Composición Corporal.
🔷Aumento del Rendimiento Deportivo. 📊Revisiones y Ajustes Periódicos.
📧Contacto Personal 24/7 (E-Mail). ➖Información: 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩

#TeamWorkToBeFit

#Bodybuilding #Fitness #MensPhysique #Culturismo #TrainHardEatSmart #Shredded #Cutting #Abs #Aesthetic #IFBB #NPC #PersonalTrainer #EducateAndDominate #FitnessModel

#Nutrition #FitFood #Diet #IIFYM #FlexibleDiet #HealthyMeals #NutritionTips #EatRealFood

#FitnessTips #InstaFit #FitnessAddict #Follow4Follow #FitInspiration #FitnessBlogger #F4F


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Been feeling a but done with my current training... my heart has been swaying back to a mixture of powerlifting and bodybuilding for a while and today I've decided to go with it and get back to that... I gave up powelifting over a year ago and I miss it.... I wasn't great at it and was still very much a beginner but I loved it and I'll give it my all getting back into it.
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Having changed my training I've learned a lot and I'm going to retain some of the things I've learned and use them in making up my training schedule. .
Let's get this 💪🏻💪🏻💪🏻
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#powerlifting #bodybuilding #hypertrophy #powerbuilding #fitnesslife #fitnessgirl #gymmotivation #gymlife #gym #gymrat #fitness #fitnessmotivation #weightlifting #fitnessjourney #weightlossjourney #healthylifestyle #healthyeating #fitnessfun #fitnesslife #motivation #motivational #motivationmonday #transformation #flexibledieting #iifym #aesthetic #fitfam #fitfamuk #girlsthatlift


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STRAWBERRY PORRIDGE 🍓😍 Porridge con fragole 🍓 cioccolato fondente 90% 🍫 e burro d'arachidi 🥜... Combo micidiale 🤤🔝
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Gli ingredienti del porridge sono sempre gli stessi 👉🏼 fiocchi d'avena, albume, acqua + latte di soia... Topping con 15 gr whey e 5 gr cacao amaro 😍
La ricetta la potete trovare anche nelle mie stories in evidenza 😉
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Ne approfitto per partecipare al contest #yourbestporridge
@drfabiobasone_official @alehealthylife_ @fab_maz @allsupplements.onlinestore .
#porridge #oats #breakfast #strawberryporridge #flexbowl #chocolate #pornporridge #foodporn #porridgepassion #peanutbutter #extradark #brekfasttime #extrafondente #eatclean #healthyfood #iifym #flexiblediet #flexibledietitalia #protein #foodblogger #muscle #bodybuilding #myfitnesspal #iifymfood #instalike #instafood #followme #picoftheday #instadaily


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vôbec netuším, čím som chcela byť, keď som bola malá, no každopádne už viem, čím chcem byť teraz! kaviarenským povalačom🤩 ideálne v peknom, presvetlenom interiéri, s fotogenickou kávou a eko slamkou. jaj a rastlinné mlieko je tiež nutnosť🤷🏻‍♀️ ..a to najdôležitejšie, ideálne bez detí, ktoré trieskajú plastovým pohárikom o stôl🙂 (ale veď to je také zlaté)


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89p!! Bargain of the week! 😁👌


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Hitting a plateau.
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When #TEAMEBM clients worry when weight loss comes to a stand still it would be easy to simply reduce calories or add cardio, by being patient and looking at other variables such as tracking correctly, body measurements etc. If measurements are coming down then we will not reduce or add cardio, if everything is in place and no movement for 2-3 weeks then we will look at making adjustments. Not necessarily a reduction we may include a diet break or simply add a few days of higher calories to elevate thyroid and leptin enough to a higher functioning level..
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For example in this case weight was stagnant for nearly 3 weeks and as you can see it has started to move with no caloric reduction or added cardio.
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@leonwalker_ Smashing it……. always consistent.


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I LOVE FOOD! Especially breakfast. Same breakfast as yesterday but with extra green (asparagus and spinach), yes it looks loads - but I was ravenous this morning after my workout. I am out tonight with family for an Indian 😬, so going to use this as my ‘treat’ (anyone else prefer calling it a treat rather than a cheat?) and I’m going to have chicken shashlick and a small side of Dahl. Although if anyone has suggestions on something different to the Dahl for keeping it as healthy as possible. Kids start the school holidays tomorrow...this is when I am going to have to dig deep and not eat their sweets or left over dinner!! #bodybyjr #breakfast #breakfastfitforaqueen #optimumnutrition #instafood #iifym #macros #reversedieting #lovinglife #happy #happybelly #weightloss #fatloss #healthjourney


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In Thailand, I probably won’t stop talking about it for a while so shall we all just accept it? 😅 Might as well lol… anyway, juice’s were the thaaanngg & as I’ve got a little bit of Thailand & not the nice part living in my right now, juices and smoothies are priority to help me get back to full health. 🍇🍆🍌
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From the jet lag & now this bug 🐜, I needed something to help digestion, immunity, circulation and everything else in between.. so I created this smoothie that actually tastes so bloody good. 🙌🏼
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Try dis:
1 scoop vegan vanilla protein I use @missfitsnutrition
150ml @alpro almond milk 🥛
1 tsp apple sauce 🍎
Frozen Beetroot
Dash of turmeric
Spot of ginger
@myproteinuk Fibre Blend

Blend it up & add some granola on top for a crunch 🙌🏼


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If you wait until the time feels perfect, you’ll be waiting a very long time...
Start today and quit making excuses!
Credit to @adry_bella
Follow @cuttingbible for fat loss motivation and tips #CuttingBible


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All smiles bc in 15 days I get to see my dreamboat 😍 @mariusrohloff
On the flip side having many a panic attacks that in 15 days I (tiny little person) will in the big 🍏 & also many more panic attacks bc I can’t WhatsApp @gandalf_the_grey_giant while I’m gone😳🤷🏻‍♀️ #crazycatladyproblems #mariusandkikitakeonusa


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Can you lose weight and drink alcohol?
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Yes. It is possible.
⭐️ Golden rule for fat loss: BE IN A CALORIE DEFICIT ⭐️
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As long as you are tracking your alcohol and fitting it into your daily calorie budget it is still possible to lose weight.
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Tips:
🔵 Don’t get so drunk that it effects your workout the next day- or plan for a rest day.
🔵 Don’t have a high fat binge after your night out.
🔵 Track your alcohol using the method above.
🔵 Non-tracking method: keep the rest of your day light in calories, eat high volume foods. Choose cal free mixers.
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Don’t make getting smashed a regular thing. That’s a bad habit for many reasons. However, drinking occasionally won’t ruin your weight loss 🍻
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#iifymgirls##diet#iifym#doyoueven#dedication#fitspo#fitfam#fitness#flyefit#lowcalorie#flexibledieting#gym#goals#gymbunny#girlswholift#dietplan#irishfitfam#motivation#girlgains#ukfitfam#workout#diet#healthyliving#alcohol#weightloss#weightlifting


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Cookie is not dead!!! 😄😄 Celebrating « Almost Friday » day with a big bowl of proats and cookies ♥️🍪🤤 and of course a Lindor truffle and a dollop of nut butter! 🍫😋 #brekkie #balance #proats #yummy #nutbutter #chocolate #chocoholic #love #cookie #lindor
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#balancedbreakfast #breakfastofchampions #breakfastbowl #foodblogger #healthyeating #healthybreakfast #gourmet #porridge #fitfood #petitdej #foodie #instafood #whatiateforbreakfast #oatmeal #eatforhealth #foodstagram #iloveoats #gourmand #healthyfoodporn #delicious


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All out cherry and chocolate proats bowl this morning 🍒🍫🍒🍫
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A big bowl of chocolate oats made with my fave @kin_nutrition dark choc vegan protein and @twochicksproducts egg whites.
Topped with juicy cherries, @sweetfreedomuk choc shot, @pipandnut cashew butter (dreading this tub ending 😭), cacao nibs and a couple of those @cocoa.plus protein chocolate covered almonds 👌
Maxed this bowl as you gotta eat right, eh @jayne.lo 😉 and I’ve got a big upper session this morning #gains 💪
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Have a great day all 🤗
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#chocolateforbreakfast #oats #proats #glutenfree #proteinchocolate #veganprotein #nutbutterlover #fitfood #eatforgains #igfood #healthyfoodshare #instafood #fitfoodie
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#fitnessjourney #transformation #fuelyourbody #foodisfuel #eattotrain #macros #iifym #fitfam #fitfamuk #instafit #flexibledieting #strongnotskinny #girlswholift #girlswithmuscle


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When you learn breakfast isn’t toast or cereal and start fuelling your body with what it needs it will thank you! 😊😊


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Gym 💪🏽 @palestratos


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#iifym #flexibledieting For those of you who have that sweet tooth craving. Even on contest prep, I make sure the cravings are satisfied. Low calorie pre-bed snack - choice of cereal, whey, pudding mix flavor, and greek yogurt. Here’s my take on it: 58 grams of carbs, 54 grams of protein, and 2 grams of fat. Boom. 🍰💪🏽 Try it out! #changingthegame #revolution #sanctuaryfitness


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At tælle kalorier var fagre ny verden dengang jeg begyndte på mit vægttab. Hvis du havde spurgt mig hvor mange kalorier man bør spise eller hvor mange kalorier der var i min mad ville jeg ha’ været et kæmpe stort spørgsmålstegn 😅 Nu har jeg tillagt mig selv en viden omkring kalorier og makroer som i det daglige fungerer som en rettesnor for hvad jeg skal/må spise. Det giver mig en følelse af kontrol, som i høj grad var det jeg manglede dengang jeg vejede 40 kg mere end i dag. PS: Det behøver altså ikke være så svært at tælle kalorier. Jeg bruger stadig @myfitnesspal og den fungerer godt for mig, men der er også andre metoder derude som sikkert er lige så gode 😄💪🏻 #kalorier #vægttab #vægttabsrejse #iifym #makroer


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From an afternoon I’ll never forget... You guys probably never will either because I’ve got like 10 more photos I want to post.


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🤤🤤🤤


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Recovery day stuff pushed a day early cus I wont be able to lift this weekend. Was pretty sore coming into this session so kept this pretty light. Did Low Bar for the first time in two weeks and no pain so that's a W. Did 4x3@6 with concentric paused; threw in some pauses in-the-hole too. I think I like double paused Low Bar from a movement development standpoint more, so might stick to that. Also, I think I'm switching back to flats; hip mobility feeling pretty good all things considered. Also did close Grip floor Press pain-free: another W right there. Did some light flat DB Pressing for 20's on my bad side too to help mobilize that shoulder. No overhead work yet though bc that kinda irritated the shoulder a bit. Overall pretty happy with my recovery thus far.

#carolinapowerlifting
@tragerstrength


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#мыслиJuniora#тренер_на_неве
Хэлоу хэлоу😊
Хотел бы рассказать вам о своем тренировочном процессе на данный момент💪
Тренируюсь я сейчас так сказать для поддержания своих штанишек😁
Вы заметили что делаю я это каждый день и объясню почему☝️
Во-первых: похоже я наркоман и тренировка для меня как доза эндорфинов🤤Чтобы денёк задался так сказать)
Во-вторых: просто для поддержания хоть какого-то мышечного тонуса💪
Держать соревновательную форму с низким процентом жира невозможно. Да и не нужно это,если речь идёт о здоровье ☝️
В-третьих: я знаю что если положить на все это,то будет потом сложнее втягиваться в тренировочный процесс👌
Самые главные моменты:
➡️Работа не в отказ. Я не довожу сейчас мышцы до изнеможения и на следующий день толком не чувствую крепатуры(боли). Бомбить сейчас как умолишенный нет смысла☝️
➡️Тренировки сугубо по ощущениям.
Захочу сделаю ноги,захочу full body на все тело. Или например с братишкой пофункционалю🤸
В общем все в кайф и как мое тельце захочет☝️
Вкратце как то так. Вроде ничего особенного😊
В целом,чувствую я себя сейчас на все 100💪
Всем хорошего дня ребятишки 🤘

#traininghard#fitnessmotivation##aesthetics#physique#spb_online#fitnesscoach#onlinetrainer#подготовка#сушка#гибкаядиета#FlexibleDiet#IIFYM#правильноепитание##научныйподход#меняйжизньчерезспорт#adidas#muscles#strongs#athletics#goldenera#gumlife#gumtime#fitnesslife#фбм


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Throwing today back to 2014 when I competed with @pureelitecomp in Fitness Model. My posterior chain was super under developed, and I didn’t know how to pose properly either. However I can still appreciate the awesomeness of this picture. Thanks @matt__marsh for capturing this stage shot for me to look proudly back on ☺️ Here’s to continuing to build a back and booty ❤️ #bosslady
#bodybuilding #Fitfam #fitness #gym #shredz #gymlife #instafit #likeaboss #muscle #model #strong #prepforlife #training #iifym #ukfitness #workout #ukbff #wbff #ifbb #challengeyourself #beastmode #girlsthatlift #buffyshots #gymqueen #selfie


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When your on the last set of your deadlift and u cant feel ur back... 🙃


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#Repost @howtocountcalories with @get_repost
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🔥 8 WEEKS OF FAT LOSS 🔥
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Yesterday my good friend Ivica (@ivicafridrih) and I decided to collab and make this awesome post for all of you! It’s a compilation of our 6 best tips for 8 weeks of fat loss! Here’s da info:
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1️⃣ Focus on the BASICS!! Strength training and nutrition. Namely, a calorie deficit (eating fewer calories than you burn) is the MOST important part to losing fat!
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2️⃣ Pick a program you ENJOY! Enjoyability is super, super important! If you don’t enjoy your workout and nutrition program
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3️⃣ Lift weights 3-5x PER WEEK! While lifting weights does build lean muscle, it also burns calories, makes you LOOK and FEEL good, and it’ll also make your LIFE better. And plus, who doesn’t want a big ole booty or some toned arms?! 🤪
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4️⃣ Don't eat less, EAT RIGHT! When “dieting”, it’s not so much about eating less rather than it is about controlling calorie intake. In fact, by selecting more foods like lean protein, fruits and veggies you can actually EAT MORE and lose weight!
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5️⃣ COMMUNITY!! Community equals accountability, and from what I’ve seen from working with hundreds of men and women via the internet as a fitness coach, this is THE “X-FACTOR” to making sustained progress!
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6️⃣ Consistency > Perfection! I say it a lot, but I’ll say it again… it’s better to be consistent for 8 weeks than perfect for 1. Got it?!
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👋🏼 Thanks for reading! If you enjoyed this collaboration post, please comment “🔥” below!
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And make sure to checkout @ivicafridrih and follow me @maxweberfit for more posts like this one every single day. Much love! 😄
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Credit- @maxweberfit -
#fatlosshelp#weightlosstips#fatlosstips#weightlosshelp#fatlossjourney#weightlossjourney#fatlossgoals#weightlossgoals#fitfam#fitspo#fitfood#iifym#fatloss#fatlosscoach#weightlosscoach#weightloss#fatlossgoals#fatlossdiet#fatburningfoods#fatburning#weightlossprogram#fatlossfoods#kinobody#caloriecounting#countingcalories#flexibledieting
#howtoloseweight#fatlossfoods#fatlossfood


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Breakfast this morning is a big bowl of chocolate @myproteinuk proats topped with banana, blueberry and a @cadburyuk dairy milk egg n spoon egg!
#porride #oats #breakfast #proats #breakfastbowl #blueberries #carbs #carbsarelife #chocolate #iifym #iifymgirls #cadbury #egg #eastereggs #easteregg


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▶️TOWER MUNCH
I like my burgers so high you can't eat them without cutlery 🍴
2 buttermilk chicken fillets, 2 beef patties, loads of bacon, onion rings and covered in nacho cheese sauce 💯💥💥💥


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@natashaughey_ is something of an Internet sensation due to her stunningly powerful physique and relentless, high-weight and high-rep workouts. Born and raised in Ottawa, Canada, Aughey is becoming recognized as a top female powerlifter.

Five years into her career, she credits much of her success to the sheer power of her legs. This workout offers a glimpse into how she's built such a powerful foundation.

As you can see in the video, Aughey gets some help stretching out her legs before she gets going. And with good reason: She's about to move some serious weight. In this video, she's doing 24 sumo deadlift reps at 320 pounds, 24 pause squats at 245 pounds, and 15-24 deadlifts at upwards of 250 pounds.

Unless you're an experienced lifter, don't go anywhere near these weights. Start with what feels safe and comfortable to you, pay attention to your form, and slowly increase the amount of weight you slam on the bar.

What stands out the most from Aughey's leg-day workout is how deliberately she moves. It is what noted powerlifters such as Josh Bryant call "lifting with intention." Aughey knows that muscle strength and size comes from time under tension, so there's no reason to move quickly through the exercises. Moving slowly helps you establish the mind-muscle connection and target exactly the muscles you want to target without unnecessarily recruiting other muscles to move the weight. •




#girlswholift #gymlife #girlswithmuscle #squats #legday #gains #glutes #gymrat #fitnessmotivation #fitchick #cardio #abs #weightlifting #quads #instafit #shredded #fitnessaddict #girlswhosquat #physique #muscle #aesthetics #bodybuilder #npc #gymtime #legs #squat #fitnessmodel #iifym #bootybuilding #deadlift


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Thighs getting bigger than your dreams 🤟🏻🤪


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Second breakfast (cereal first). Look at those macros!

#teamrhfitness #teamrhhustle #macros #iifym #quornsausages #protein #proteinpacked #fuelnotfood #Breakfast


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Update: #GutRight and Hormone Replacement Therapy ✨
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Ok so here’s where I’m at:
✅I’ve officially completed the #GutRight protocol (this time following the diet). I’ve updated my blog post with a little more information on what the protocol was like with the diet plan implemented, and whether I felt any different/better as a result! The link is in my bio if you want to check it out.
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✅After speaking to my endocrinologist again today, I am taking the plunge and going on HRT. I’m going to do a few separate posts/blogs on this, because there is A LOT I want to address and discuss, but for now, as I still get my head around this myself, please just know the following:
I am very aware that HRT comes with some side-effects and risks. Most things in life do. I’ve done my research, I’ve spoken to more than one professional, I’ve come to peace with the whole process internally, and it’s my decision. Please respect that.
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✅I would love to have say to all the others girls struggling with HA out there that I got my period back naturally, but after 6 years, it’s just not looking promising. Unfortunately, the longer I try to heal my body naturally, the more bone mass I’m losing and the less chance I have at ever being able to get pregnant. I have a minimum of 1-2 years of HRT ahead of me before I can even give my body another chance to function naturally. Please know that by doing this, I’m not giving up on my body and working against it, I’m working with it.
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✅Lastly, I’m going to share what I can about this on here to do one thing and one thing only: encourage anyone who is dabbling in self-destructive or disordered behaviours to PLEASE seek help and stop destroying your body before you get to a point where it’s almost irreversible. Even the shortest stint of neglect and disregard for your health can f*ck you up in more ways than you know. Your weight, appearance, macros and training are NOT more important than your long-term health and happiness. Read that again. And trust me on it ✌🏻💕


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No caption needed at this stage.


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Throw🔙Thursday🎉
💁🏻‍♀️Cause we all have to start somewhere.✨
Transformation happens when you work towards something every day.💯
Starting that “Diet” on a Monday or waiting until after your “Birthday weekend” to get healthy just sets you up for failure 🚫 and shows you have no importance with your priorities.👎🏻Quit the excuses and learn to live with balance.
Developing discipline and turning “I can’t have that” into “I don’t want that” takes time and patience.💕
For me, my desire to change was more than the taste of any delicious meal.⭐️
Working out overweight fucking sucks🤷🏻‍♀️ but you will get better, faster and healthier!! YES it’s one of the hardest if not hardest things I have ever done, but health is something you can not put a price tag on💰
Be consistent✅
Remember your why✅
Be your own inspiration✅
No excuses✅
#throwback #thursday #transformation #fattofit #fitmum #healthyliving #weightloss #weightlossmotivation #fitness #fitspo #iifym #flexibledieting #noexcuses #workhard #workout #healthandwellness #getfit #beconsistant #gym #gymmotivation #strongnotskinny #progressnotperfection #thebestversionofme


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On point


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Prepping for the upcoming europian powerlift competition in Germany! 🏋🏻‍♂️
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Bench press: 3x 125 KG 👌🏼
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Niet helemaal tevreden met de techniek, ook wat wiebelig op de weg naar boven. Daar moet aan gewerkt worden! No worries! 6 weeks out 🏆
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Follow my powerlifting story on Instagram! Like luuk_de_ruiter1986 and please leave a comment below ✅⬇️



#powerlifting #powerliftmeet #deruiterpt #deadlift #powerliftingnl #begreat #fitspo #fitfam #goforit #benchpress #powerbuilding #dutchpowerlifting #picoftheday #followyourdreams #powerbuilding #fitanddutch #dreambig #gymlife #powerliftingnl #bodybuilding #instagood #squat #gymkillerofficial #chaseyourdreams #doyouevenhoist #iifym #believeinyourself #fitdutchie #underarmourmen


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Up close and personal with some Cheeky Choccy S’Mores Brownies from the legendary @bostonfitness_ how bloody delicious do they look! YUMMMM!! 😍😍👅👅💦💦
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#brownies #raw #cleantreats #goldcoast #peanutbutter #baking #dieting #fitness #macrodieting #macrofriendly #iifym #fodmap #foodporn #healthyfoodporn #peanutbutteraddict #chocolate #dairyfreeliving #veganbodybuilding #veganrecipes #veganfitness #fitnessjourney #fitnessmotivation #bloggersau


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Fruit atop chia pudding...figs are life 😋


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Sarà solo durante i temporali della vita che capirai per chi conti davvero... 🌩️☔️ _______________________________________________________________
Sento che vi domandate: cosa vuol dire essere un colore? Il colore è il tocco dell’occhio, la musica dei sordi, un grido nel buio...
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Colazione #basic e a basso indice glicemico. 😌
Frittata d’Albumi con ciliegie e fiocchi d’avena gusto cocco { modo di dire frittata 😬, sono albumi cotti nel microonde }. Patate dolci crude, crema di mandorle e cocco, cioccolato fondente e granella di nocciole.
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Ora vi spiego la scelta degli alimenti che siano fonte di proteine e carboidrati di qualità. I cibi a basso IG sono più adatti in quanto rilasciano energia più lentamente e per un periodo più lungo. Tra i cibi che apportano carboidrati sono l’avena , il pane integrale e come frutta, purché sempre a basso IG sono mele, pere, pompelmi o ciliegie. Gli studi dimostrano che l’assunzione di carboidrati a digestione lenta permette di smaltire più grasso mentre ci si allena. Altrimenti, i carboidrati semplici e con alto indice glicemico come pane bianco o biscotti, innalzano drasticamente l’insulina durante l’allenamento, provocando un calo glicemico che non vi lascia energie a sufficienza per completare la sessione con l’intensità necessaria a stimolare la crescita muscolare. L’aumento di insulina, inoltre, arresta la combustione del grasso, che avviene sia durante il cardio, sia durante l’allenamento coi pesi, quando il grasso viene bruciato nelle pause di riposo tra una serie e l’altra e al termine della sessione. Per quanto riguarda le fonti proteiche, la scelta è vasta: si può scegliere tra latte scremato, yogurt magro, formaggio magro, o una bevanda proteica a base di proteine del siero del latte, dell’albume d’uovo, o della soia.
CONCLUSIONE:
L’alimentazione pre-allenamento deve comprendere in maniera equilibrata tutti i macronutrienti, facendo attenzione all’assunzione dei carboidrati a basso indice glicemico, perché uno degli obiettivi di questo tipo di alimentazione è quello di mantenere una “calma insulinica”.
A questo punto, non mi resta che augurarti…
buon pasto pre workout, ma soprattutto…
buon workout!!! 💪🏻
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Ola! Even een shape update 💪 Ik had een heel verhaal getypt toen ik deze foto had geüpload, alleen alles is dus weg. Het was iets met: niet heel goed getraind afgelopen tijd, wel tevreden. Nadeel van weinig trainen: minder sterk. Nu weer aan de bak etc. En Iets met spierpijn door de workout van gister.. + Hoe gaat het met jullie progressie? Nog een PR gepakt? .
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#fitspo #girlswithmuscle #girlswithmuscles #fitfam #instapic #fitfam #fitnesslife #fitdutchies #fit #fitness #fitnesslife #fitnessmotivation #fitnessmodel #motivation #dedication #inspiration #influencer #food #health #healthy #iifym #workout


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Guess who I’m seeing tomorrow 🐶👑


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Afternoon sunset walks with our babies 🐕


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So, as you guys can see I’ve been focusing a lot on my upper body now... I know I used to work on my lower body a lot, esp. legs/booty lol 😂😂 well I’m a girl, don’t blame me for doing that hahaha.. Well, now I’m trying to balance it, and I’m working more on my upper body and my weakness which triceps and abs. Recently, I mix up my cardio w HIIT and I like it a lot. Its so fun actually 😬😂 and Also feel like I burn more calorie/fat when I do this 💦🔥 Anyway, I’m gonna share a few of HIIT circuit I did. Try this and it’ll make you sweeeeeaty 💦💦💦💦
Hope you guys enjoy and like it 😉😉


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His plan in your life means his work in your hands, and you can be sure it is work he has chosen and gifted you to do. (Jill Briscoe)

..give thanks in all circumstances; for this is God’s will for you in Christ Jesus. (1 Thessalonians 5:18) •
Subscribe NOW and don't miss out. Click link in bio @themenofexcellence .

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#selfdevelopment #personaltrainer #workoutmotivation #selflove #bodygoals #garyvee #motovationalquote #lawofattraction #selfbelief #gratitude #ldnmuscle #athleisure #sportsluxe #iifym #bikinigirls #edrecovery #activewearaddict #iranfitness #bootybuilding #girlswholift #mentalhealthawareness #robinsharma #quotestoliveby #selfconfidence #fitspo #itsoknottobeok #mentalhealthmatters #getitdone


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