an online Instagram web viewer

#noextremes medias

Photos

xSay2
Me at my heaviest versus me at my goal weight. #weightloss #allnatural #noextremes
I'm just trying to live in the green, with all the books, dogs, and bacon I can eat. #noextremes #happyface #sadface #inthemiddle #balance #worklifebalance
Jak máš v plánu oslavit začátek víkendu?🤪 Bude to v klidu doma🛁 nebo v hospodě s kamarády🍻? Jaký máš názor na alkohol ve spojitosti s fitness? 🍺➕🏋🏻‍♀️❓My radíme vyhnout se extrémům a řídit se pravidlem "všeho s mírou" 🌈🤞🏼
.
.
#top4fitness #fitness #patecnivecer #fridayvibes #fridaynight #alcohol #cocktails #noextremes posilovani #silovecviceni #weightlifting #workout  #workoutmotivation #fridaymotivation #sport #trenink #training
Jak máš v plánu oslavit začátek víkendu?🤪 Bude to v klidu doma🛁 nebo v hospodě s kamarády🍻? Jaký máš názor na alkohol ve spojitosti s fitness? 🍺➕🏋🏻‍♀️❓My radíme vyhnout se extrémům a řídit se pravidlem "všeho s mírou" 🌈🤞🏼 . . #top4fitness  #fitness  #patecnivecer  #fridayvibes  #fridaynight  #alcohol  #cocktails  #noextremes  posilovani #silovecviceni  #weightlifting  #workout  #workoutmotivation  #fridaymotivation  #sport  #trenink  #training 
People get caught up in what they can't do so they do nothing. Can't get to the gym 5 days a week because you had a baby or you work long hours? Well you can either do nothing, or you can find something you can do and do something. 
Get some basic equipment for home from Kmart. Ive got a couple of kettlebells, dumbbells, plates a step, a ball and a yoga mat (which has been cut in half by my husband for some reason 😂). I walk daily to the park with ollie in the pram, i walk the dogs and I watch what I eat. I don't do extremes like when I was bodybuilding. I do balance and whatever is possible around the kids. 
Go for a walk. Take you baby in the pram, walk your dog, do some sprints at the park a few lunges some tricep dips.

As I write my home workouts for my fertility clients I'm not expecting them to train 5 days a week but I am expecting them to do something. I won't accept excuses because if you have 10 minutes in your day you have a workout. 
#healthy #mum #exercise #homeworkout #fertility #noexcuses #postnatal #noextremes #balance
People get caught up in what they can't do so they do nothing. Can't get to the gym 5 days a week because you had a baby or you work long hours? Well you can either do nothing, or you can find something you can do and do something. Get some basic equipment for home from Kmart. Ive got a couple of kettlebells, dumbbells, plates a step, a ball and a yoga mat (which has been cut in half by my husband for some reason 😂). I walk daily to the park with ollie in the pram, i walk the dogs and I watch what I eat. I don't do extremes like when I was bodybuilding. I do balance and whatever is possible around the kids. Go for a walk. Take you baby in the pram, walk your dog, do some sprints at the park a few lunges some tricep dips. As I write my home workouts for my fertility clients I'm not expecting them to train 5 days a week but I am expecting them to do something. I won't accept excuses because if you have 10 minutes in your day you have a workout. #healthy  #mum  #exercise  #homeworkout  #fertility  #noexcuses  #postnatal  #noextremes  #balance 
Building a house requires a solid foundation- building your "dream body" is the same.
-
Overtime your foundations might crack and you have to go back and fine tune some things & that's ok. That's definitely where I'm at in my journey right now & I'm focusing on making sure I rebuild myself stronger.
-
Healthy habits, strong mental health, SELF LOVE & an optimalist approach are my current building blocks. This might look different for you and I approach each clients lifestyle with a customized approach to finding what their optimal health looks like.
-
There may be some trial and error & nothing is ever perfect but focusing on this now will ensure success when the storm of life comes 🖤💪🏼Happy Sunday friends!
-
#strongfoundations #rebuilding #freshstart #healthylifestyle #womensfitnesscoach
.
.
.
.
.
#healthyhabits #balance #noextremes #healthierforever #lifestylechange #healthyandhappy #fitforever #fitlifestyle #strongfitconfident #onlinecoaching #adidaswomen #inspireothers #motivateyourself
Building a house requires a solid foundation- building your "dream body" is the same. - Overtime your foundations might crack and you have to go back and fine tune some things & that's ok. That's definitely where I'm at in my journey right now & I'm focusing on making sure I rebuild myself stronger. - Healthy habits, strong mental health, SELF LOVE & an optimalist approach are my current building blocks. This might look different for you and I approach each clients lifestyle with a customized approach to finding what their optimal health looks like. - There may be some trial and error & nothing is ever perfect but focusing on this now will ensure success when the storm of life comes 🖤💪🏼Happy Sunday friends! - #strongfoundations  #rebuilding  #freshstart  #healthylifestyle  #womensfitnesscoach  . . . . . #healthyhabits  #balance  #noextremes  #healthierforever  #lifestylechange  #healthyandhappy  #fitforever  #fitlifestyle  #strongfitconfident  #onlinecoaching  #adidaswomen  #inspireothers  #motivateyourself 
Email from my coach @fitfaithfe the other day from check in. Sometimes it's hard to see your progress when your not doing anything extreme with your dieting and workouts because it's about being able to maintain and change yourself and your life a little at a time so that it's sustainable and not temporary. The changes aren't just physical when you work this long with someone. They are emotional and psychological as well. I'm not there yet but I'm on my way and I'm living my best life with the help of someone that is more than just a coach but also a dear friend/mentor. Excited to see what the future brings! #iifym #flexible #saynototilapia #tilapiaisalwaysabadidea #noextremes #fitmom #progress #muscle #musclebutt #fitchicks #oklahoma
Email from my coach @fitfaithfe the other day from check in. Sometimes it's hard to see your progress when your not doing anything extreme with your dieting and workouts because it's about being able to maintain and change yourself and your life a little at a time so that it's sustainable and not temporary. The changes aren't just physical when you work this long with someone. They are emotional and psychological as well. I'm not there yet but I'm on my way and I'm living my best life with the help of someone that is more than just a coach but also a dear friend/mentor. Excited to see what the future brings! #iifym  #flexible  #saynototilapia  #tilapiaisalwaysabadidea  #noextremes  #fitmom  #progress  #muscle  #musclebutt  #fitchicks  #oklahoma 
Hello Gin, 
Remember me? We had a relationship you and I. I mean it was more one sided on my part, since I started dating you because my boyfriend at the time loved Sapphire Tonics. 
At the point you came into my life I was an amateur drinker to say the least and was dibbling and dabbling in a series of failed relationships. Captain Morgan 👩‍✈️ and I were short lived, Johnny Walker 🚶 and I barely dated, any type of beer 🍻 never made the list, you on the other hand with your floral essence and distinct crispness captivated my attention, you were simple and delicious. Two of my favorite things. We hung out and had some crazy times. 
When my then relationship ended our love affair came to an abrupt end and I was in search of a more mature player, with a smoother finish. Round about then in came Belvedere and we pretty much stayed together ever since, until tonight. 
Tonight I took a trip down memory lane and with my first sip of gin + tonic I felt that burst of floral and sweet taste and I can't help but wonder should we start seeing each other again? .
.
.
.
.
.
#gin #tonic #belvedere #reallife #turnuptuesday #healthcoachesarerealpeople #moderationiskey #πανμετροναριστον #wellnessblogger #healthyliving #noextremes #keepitreal #healthtailormade
Hello Gin, Remember me? We had a relationship you and I. I mean it was more one sided on my part, since I started dating you because my boyfriend at the time loved Sapphire Tonics. At the point you came into my life I was an amateur drinker to say the least and was dibbling and dabbling in a series of failed relationships. Captain Morgan 👩‍✈️ and I were short lived, Johnny Walker 🚶 and I barely dated, any type of beer 🍻 never made the list, you on the other hand with your floral essence and distinct crispness captivated my attention, you were simple and delicious. Two of my favorite things. We hung out and had some crazy times. When my then relationship ended our love affair came to an abrupt end and I was in search of a more mature player, with a smoother finish. Round about then in came Belvedere and we pretty much stayed together ever since, until tonight. Tonight I took a trip down memory lane and with my first sip of gin + tonic I felt that burst of floral and sweet taste and I can't help but wonder should we start seeing each other again? . . . . . . #gin  #tonic  #belvedere  #reallife  #turnuptuesday  #healthcoachesarerealpeople  #moderationiskey  #πανμετροναριστον  #wellnessblogger  #healthyliving  #noextremes  #keepitreal  #healthtailormade 
Going into the New Year with all my goals I have set for my family, health, business and faith I have to keep reminding myself it is all about balance and moderation! Not overindulging, not being close minded, not putting to much pressure on me or my family... Just remembering it is ok to indulge in all areas of our life every once in awhile! I think it's healthy! I think living a balanced life rather than sticking to extremes (weather in family relationships, health views, diet, exercise..) I makes it so much more enjoyable! Soo I hope I remember that this year... Eat the cookie, take the cheat day from your workout, pick something for yourself over the kids, buy something that you want not just need! it's OK!  Don't stress! Indulge once in awhile and then get yourself back on track!!! Who's with me?! #2018goals #realistic #moderation #staybalanced #noextremes #nojudging
Going into the New Year with all my goals I have set for my family, health, business and faith I have to keep reminding myself it is all about balance and moderation! Not overindulging, not being close minded, not putting to much pressure on me or my family... Just remembering it is ok to indulge in all areas of our life every once in awhile! I think it's healthy! I think living a balanced life rather than sticking to extremes (weather in family relationships, health views, diet, exercise..) I makes it so much more enjoyable! Soo I hope I remember that this year... Eat the cookie, take the cheat day from your workout, pick something for yourself over the kids, buy something that you want not just need! it's OK! Don't stress! Indulge once in awhile and then get yourself back on track!!! Who's with me?! #2018goals  #realistic  #moderation  #staybalanced  #noextremes  #nojudging 
Puppy love ...she feels as silky as the cushion.  Serotinin Saturday ~ did you know dogs lower cortisol and therefor affect insulin? #puppylove
Puppy love ...she feels as silky as the cushion. Serotinin Saturday ~ did you know dogs lower cortisol and therefor affect insulin? #puppylove 
Whipped up this berry & lime ice cream tonight 🍓🍦 So easy! A delicious treat after a scorching day ☀️
Ingredients:
* 1 punnet of raspberries * 1/2 punnet of blueberries
* 200ml pure cream
* 250ml milk
* Zest of half a lime
* 1 cup of caster sugar
Method:
Place all ingredients in a bullet or food processor and blitz until smooth. Churn for 40mins in an ice cream maker if you have one, or place in a container the freezer. That’s it! 
#homemadeicecream #icecream #treat #eatfoodyoulove #happyfood #bemindful #mindfuleating #eatlessprocessed #loveyourfood #bekindtoyourself #noextremes #dietitian #sportsdietitian #nutritionist #melbournenutritionservices
Whipped up this berry & lime ice cream tonight 🍓🍦 So easy! A delicious treat after a scorching day ☀️ Ingredients: * 1 punnet of raspberries * 1/2 punnet of blueberries * 200ml pure cream * 250ml milk * Zest of half a lime * 1 cup of caster sugar Method: Place all ingredients in a bullet or food processor and blitz until smooth. Churn for 40mins in an ice cream maker if you have one, or place in a container the freezer. That’s it! #homemadeicecream  #icecream  #treat  #eatfoodyoulove  #happyfood  #bemindful  #mindfuleating  #eatlessprocessed  #loveyourfood  #bekindtoyourself  #noextremes  #dietitian  #sportsdietitian  #nutritionist  #melbournenutritionservices 
Do You have days (and weeks, and months) where EVERYTHING feels like a work in progress? Those are the days you can’t give up. You feel like you are in a canoe and a speedboat just passed you and left you in its wake.  You have to sit down & you have to hold on tight. You will regain your balance, and once you do, you can let go with one hand, then both. Maybe bent over a bit, keeping your hands close to the side of the boat JUST IN CASE you need to hold on again. Eventually, you will be able to stand straight again, and when you do, you will be a MUCH BETTER version of you.
Do You have days (and weeks, and months) where EVERYTHING feels like a work in progress? Those are the days you can’t give up. You feel like you are in a canoe and a speedboat just passed you and left you in its wake. You have to sit down & you have to hold on tight. You will regain your balance, and once you do, you can let go with one hand, then both. Maybe bent over a bit, keeping your hands close to the side of the boat JUST IN CASE you need to hold on again. Eventually, you will be able to stand straight again, and when you do, you will be a MUCH BETTER version of you.
Ooooh look at me, I'm not drinking alcohol for an entire month! I'm so healthy!

Seriously, shut up. These fad months need to do one. .
.
.
.
.
#dryjanuary #isfortosspots #lifestyle #moderate #balance #noextremes #faddybullshit #yourenotcool #youreatit #binge #booze
Ooooh look at me, I'm not drinking alcohol for an entire month! I'm so healthy!

Seriously, shut up. These fad months need to do one. .
.
.
.
.
#dryjanuary #isfortosspots #lifestyle #moderate #balance #noextremes #faddybullshit #yourenotcool #youreatit #binge #booze
🧐🧐Wot?🧐🧐
.
“If someone says they know for CERTAIN, they’re selling something, certainly.” - Conor Oberst
.
.
#horseshit #drinkingthekoolaid #binary #positivity #noextremes #greyjedi #balance #wakeup #melbourne #positivity #evolution
Pancakes and Polka Dots 🥞💕💛 Because what could be better?! These are actually packed with protein @kodiakcakes so not exclusively a treat!With kids out of school for the past few weeks it feels like the treats keep coming...while I have the biggest sweet tooth 🍭🍫🍬🍩🥞 I am getting back to my normal because let’s face it...you can only eat so much of this stuff and still FEEL your best, which at the end of the day is what it really truly is all about. Moderation is always 🔑 🤪 Back on track and my kids too with better options like @kodiakcakes #healthyhabits #treats #pancakes #moderation #noextremes #fitlife #fitnesslifestyle #fitnessmom #iifym #flexibledieting #macros #life
Pancakes and Polka Dots 🥞💕💛 Because what could be better?! These are actually packed with protein @kodiakcakes so not exclusively a treat!With kids out of school for the past few weeks it feels like the treats keep coming...while I have the biggest sweet tooth 🍭🍫🍬🍩🥞 I am getting back to my normal because let’s face it...you can only eat so much of this stuff and still FEEL your best, which at the end of the day is what it really truly is all about. Moderation is always 🔑 🤪 Back on track and my kids too with better options like @kodiakcakes #healthyhabits  #treats  #pancakes  #moderation  #noextremes  #fitlife  #fitnesslifestyle  #fitnessmom  #iifym  #flexibledieting  #macros  #life 
Life is all about "Balance". A beautifully rounded, glistening beach stone rests perfectly on it's pal, both found only a few steps from each other on the same stretch of shore. 👉 swipe to see it up close.
A reminder that it's ok just 'to be'.
.
.
.
#balance #justbe #noextremes #life #mindfulness #meditation #good #vibes #spa #sparkle #recipeforhappiness #stoneart #handmade #irishcraft #2018goals #breathe
#selfcare #loveyourself #yoga #lifestyle #homedecor #gift #lifebalance #etsy #etsyireland #handmade #naturalcolors #homedecor #reminder #celticwren
Life is all about "Balance". A beautifully rounded, glistening beach stone rests perfectly on it's pal, both found only a few steps from each other on the same stretch of shore. 👉 swipe to see it up close. A reminder that it's ok just 'to be'. . . . #balance  #justbe  #noextremes  #life  #mindfulness  #meditation  #good  #vibes  #spa  #sparkle  #recipeforhappiness  #stoneart  #handmade  #irishcraft  #2018goals  #breathe  #selfcare  #loveyourself  #yoga  #lifestyle  #homedecor  #gift  #lifebalance  #etsy  #etsyireland  #handmade  #naturalcolors  #homedecor  #reminder  #celticwren 
So I've been working my tail off for the last 9 weeks (NO EXTREMES!) to build consistency with my 
workouts 🤸
nutrition 🍓
Sleep 😴
Mindset, &
Stress Management 😎
All while running my Lady Leader Lifestyle Business, Working 2 nights a week, being a mom and wife SO THAT ⚊
🎁1. I could do some Photoshoots this year that I've always wanted to do (Planning my first one for Feb!) Eeeks! 🙈
⚊
🍼2. Before Brandon Sobotka and I put another baby in my belly I told him it was very important to me that I lived without my extremes for awhile (mindset, exercise, nutrition, work, ect.) ⚊
Am I perfect???? HECK NA!!!! I have been extreme my entire life but I can proudly say over the last 9 weeks I've listened to my body a lot when it comes to my nutrition and my workouts. (Any Extremist out there knows this is a BIG deal!!! 🎉)
⚊
My mindset tends to be pretty solid. I need to work on putting my phone in time out more often and boundaries on how much I work but...... ⚊
other than that it's incredibly FREEING to know that YOU CAN make some serious progress with your body, energy and mood when you close the clutter of LIFE.... DITCH THE DISTRACTIONS & GET INTUNED WITH WHAT YOUR BODY REALLY NEEDS TO THRIVE. ⚊
I PROMISE if you start Listening to your body.... it will tell you 100% what makes it FEEL the best (pretty simple: REAL FOOD, Exercise, Sleep and a Personal time out from time to time) You do that consistently and watch how much closesr you get to the lifestyle you want to live. 💕
So I've been working my tail off for the last 9 weeks (NO EXTREMES!) to build consistency with my workouts 🤸 nutrition 🍓 Sleep 😴 Mindset, & Stress Management 😎 All while running my Lady Leader Lifestyle Business, Working 2 nights a week, being a mom and wife SO THAT ⚊ 🎁1. I could do some Photoshoots this year that I've always wanted to do (Planning my first one for Feb!) Eeeks! 🙈 ⚊ 🍼2. Before Brandon Sobotka and I put another baby in my belly I told him it was very important to me that I lived without my extremes for awhile (mindset, exercise, nutrition, work, ect.) ⚊ Am I perfect???? HECK NA!!!! I have been extreme my entire life but I can proudly say over the last 9 weeks I've listened to my body a lot when it comes to my nutrition and my workouts. (Any Extremist out there knows this is a BIG deal!!! 🎉) ⚊ My mindset tends to be pretty solid. I need to work on putting my phone in time out more often and boundaries on how much I work but...... ⚊ other than that it's incredibly FREEING to know that YOU CAN make some serious progress with your body, energy and mood when you close the clutter of LIFE.... DITCH THE DISTRACTIONS & GET INTUNED WITH WHAT YOUR BODY REALLY NEEDS TO THRIVE. ⚊ I PROMISE if you start Listening to your body.... it will tell you 100% what makes it FEEL the best (pretty simple: REAL FOOD, Exercise, Sleep and a Personal time out from time to time) You do that consistently and watch how much closesr you get to the lifestyle you want to live. 💕
You are your best teacher. Middle way is the way. “Learning from others, searching but finding the teachings of others to be insufficient for understanding of how to end human suffering Buddha turned to the practice of asceticism and became too ill. He realized he needed to get healthy again for attaining his goal, and then he turned to the practice of dhyana, meditation, which he had already discovered in his youth. He famously sat in meditation under a Bodhi Tree. He gained insight into the workings of karma (for every action there is a reaction) and attained enlightenment, he then taught the Middle Way as the right path of spiritual practice to end suffering (dukkha).”#buddhism #Middleway #noextremes #life #teachings #Bagan #Myanmar
You are your best teacher. Middle way is the way. “Learning from others, searching but finding the teachings of others to be insufficient for understanding of how to end human suffering Buddha turned to the practice of asceticism and became too ill. He realized he needed to get healthy again for attaining his goal, and then he turned to the practice of dhyana, meditation, which he had already discovered in his youth. He famously sat in meditation under a Bodhi Tree. He gained insight into the workings of karma (for every action there is a reaction) and attained enlightenment, he then taught the Middle Way as the right path of spiritual practice to end suffering (dukkha).”#buddhism  #Middleway  #noextremes  #life  #teachings  #Bagan  #Myanmar 
Left: Jan 2016 
Middle: July 2016 
August 2016: Back Fracture

Sept 2016: Moved Overseas 
Jan 2017: 2 Bulging Discs ( L4-L5, L5-S1) 
March 2017: Moved to Las Vegas 
Dec 2017: Moved to Oklahoma

Right: Jan 2018 (visiting my other home and Fam in KC) 
For every single person setting health and fitness goals for the new year  I'm with you! I'm cheering for you! 
____

These are bullet points over the last few years of my journey. I could fill that in with other injuries, more travel, personal struggles, deaths.. ya know.. life shit.  I share this because if you think fitness is a 4 week, 6 week, or 12 week program I  want you to re-think your behavioral goals. 
__

If you think only in the short term you will be THAT person no longer sticking to your health and fitness goals come Feb./ March. 
I want you in for the long haul. 
___

Say no to extremes and create an approach you can stick with: ❤️ Instead of I will exercise 5 days/ week for 60 min. start with 3 days/wk. for 30-45 min. ❤️Instead of training for a 5k, although you hate running, pick something you love and will stick to. ❤️Instead of cutting out all of your favorite foods try decreasing the portion size. ❤️ Instead of engaging in weird supplements, shakes, wraps, etc. try slowly decreasing your calories. 
___

Cheers to 2018! 💕

____

#lifestyle #healthandfitness #fitfam #justkeepswimming #betterthanyesterday #wegotthis #noextremes #letsgetit
Left: Jan 2016 Middle: July 2016 August 2016: Back Fracture Sept 2016: Moved Overseas Jan 2017: 2 Bulging Discs ( L4-L5, L5-S1) March 2017: Moved to Las Vegas Dec 2017: Moved to Oklahoma Right: Jan 2018 (visiting my other home and Fam in KC) For every single person setting health and fitness goals for the new year I'm with you! I'm cheering for you! ____ These are bullet points over the last few years of my journey. I could fill that in with other injuries, more travel, personal struggles, deaths.. ya know.. life shit. I share this because if you think fitness is a 4 week, 6 week, or 12 week program I want you to re-think your behavioral goals. __ If you think only in the short term you will be THAT person no longer sticking to your health and fitness goals come Feb./ March. I want you in for the long haul. ___ Say no to extremes and create an approach you can stick with: ❤️ Instead of I will exercise 5 days/ week for 60 min. start with 3 days/wk. for 30-45 min. ❤️Instead of training for a 5k, although you hate running, pick something you love and will stick to. ❤️Instead of cutting out all of your favorite foods try decreasing the portion size. ❤️ Instead of engaging in weird supplements, shakes, wraps, etc. try slowly decreasing your calories. ___ Cheers to 2018! 💕 ____ #lifestyle  #healthandfitness  #fitfam  #justkeepswimming  #betterthanyesterday  #wegotthis  #noextremes  #letsgetit 
So we’re heading for 2018. Lots of folk will feel super unhealthy and will be setting off on a healthy mission to lose weight, get fit etc. 
People will tell us that to get ‘results’ we need to work hard, push ourselves, carbs are evil etc. 
But what is sustainable? What lifestyle choices can you make to bit a bit healthier? No pain no gain? Who is going to enjoy that and keep it going? 
Pick some activities you enjoy, eat to make you feel good. Unless you enjoy beasting yourself, then don’t force it! It’s not sustainable and therefore not worth it. If your goal is to be a bit healthier, then just be a bit more mindful of your lifestyle choices. No need to join the warriors in January to train hard for a matter of weeks. 
#rant #enjoyment #health #fitness #lifestyle #noextremes #feelgood #behealthy #eatwell #2018goals
So we’re heading for 2018. Lots of folk will feel super unhealthy and will be setting off on a healthy mission to lose weight, get fit etc. People will tell us that to get ‘results’ we need to work hard, push ourselves, carbs are evil etc. But what is sustainable? What lifestyle choices can you make to bit a bit healthier? No pain no gain? Who is going to enjoy that and keep it going? Pick some activities you enjoy, eat to make you feel good. Unless you enjoy beasting yourself, then don’t force it! It’s not sustainable and therefore not worth it. If your goal is to be a bit healthier, then just be a bit more mindful of your lifestyle choices. No need to join the warriors in January to train hard for a matter of weeks. #rant  #enjoyment  #health  #fitness  #lifestyle  #noextremes  #feelgood  #behealthy  #eatwell  #2018goals 
Happy Friday! Huge test to knock out today then I can get back to my regularly scheduled programming by @fullpotentialathlete and start the new year right 💪🏼💕 #nofaddiets #noextremes #justalifestyle #doingwhatilove #flexfriday
Think about this one 😬 What’s on your grocery list? Are you still celebrating Christmas or settling down into better habits? So many people workout CrAZy amounts so they can consume pure junk‼️😝Centered & healthy is moderation in all things. I don’t teach extremes 💚
....
...
..
.
#livecentered #food #fitness #balance #noextremes #moderation #notdeprived #healthy #mindset #drmarkhyman
This is my bungalow in Thailand #myroom the most beautiful thing about it is that I can listen to load crickets all night 🕷🐜🕸 #soundhealing 👐🏼 right now I feeling <The Space in Between> #inTheGray #NoExtremes #Peace 🙏🏼 #MyTruth
#happiness #balance #noextremes #the balancebetweensimplicityandcomplexity #shibui #yingyang
Onde estão as calorias do seu fast food?

Dizendo às pessoas que comam saladas em vez de hambúrgueres é fácil, mas não fez muito para retardar a epidemia de obesidade!
Nós não vivemos em ideais. Como praticante, trabalhar na área cinzenta entre "bom" e "mau" é desafiador, mas muitas vezes, onde o maior progresso pode ser feito inicialmente.

A perda de peso é um processo longo e a adesão à ingestão de energia reduzida é a chave. Se você está vindo de um lugar onde você está freqüentemente comendo fast food e tentando reduzir, isso ajuda a contextualizar a imagem maior. Há uma grande diferença entre um 500kcal de hambúrguer e uma refeição de 1100kcal.
Na verdade, esse 600kcal adicional é mais do que a pessoa média queima andar 10 mil passos. 🚶🏼 Ao invés de evitar o assunto de fast food inteiramente e marcá-lo como "lixo" e "engorda" vamos chamá-lo de que é. São carboidratos, gorduras e proteínas, e muito pouco micro nutrientes. Como todos os alimentos, é a quantidade que você come e o contexto da dieta como um todo que ditará mudanças no peso corporal e na saúde geral. 📉

Reduzir as viagens de Macdonalds para zero pode ser ideal. Reduzir uma grande refeição de Big Mac para apenas o hambúrguer é um começo. 🍔🍟 #noextremes

#Dietaflexivel #Dieta #Saude #Nutricao #Musculacao #Bulking #Academia #Treino #iifymBrasil #Comida #food #LowCarb #Calorias
Onde estão as calorias do seu fast food? Dizendo às pessoas que comam saladas em vez de hambúrgueres é fácil, mas não fez muito para retardar a epidemia de obesidade! Nós não vivemos em ideais. Como praticante, trabalhar na área cinzenta entre "bom" e "mau" é desafiador, mas muitas vezes, onde o maior progresso pode ser feito inicialmente. A perda de peso é um processo longo e a adesão à ingestão de energia reduzida é a chave. Se você está vindo de um lugar onde você está freqüentemente comendo fast food e tentando reduzir, isso ajuda a contextualizar a imagem maior. Há uma grande diferença entre um 500kcal de hambúrguer e uma refeição de 1100kcal. Na verdade, esse 600kcal adicional é mais do que a pessoa média queima andar 10 mil passos. 🚶🏼 Ao invés de evitar o assunto de fast food inteiramente e marcá-lo como "lixo" e "engorda" vamos chamá-lo de que é. São carboidratos, gorduras e proteínas, e muito pouco micro nutrientes. Como todos os alimentos, é a quantidade que você come e o contexto da dieta como um todo que ditará mudanças no peso corporal e na saúde geral. 📉 Reduzir as viagens de Macdonalds para zero pode ser ideal. Reduzir uma grande refeição de Big Mac para apenas o hambúrguer é um começo. 🍔🍟 #noextremes  #Dietaflexivel  #Dieta  #Saude  #Nutricao  #Musculacao  #Bulking  #Academia  #Treino  #iifymBrasil  #Comida  #food  #LowCarb  #Calorias 
Enjoy life! With moderation. Tomorrow back on plan towards target weight before Christmas 🎄
#cheeseandwine #wine #cheese #moderation #moderationiskey #merlot #festive #feelingfestive #enjoylife #winewithdad #merlot #christmasmood #festivemood #lovedecember #happylife #onwaytotarget #grateful #beflexible #noextremes
Where are the calories in your fast food coming from?

Telling people to eat salads instead of burgers is easy, but hasn't done much to slow the obesity epidemic! 
We don't live in ideals. As a practitioner, working in the grey area between 'good' and 'bad' is challenging, but often where the most progress can be made initially.

Weight loss is a long process and adherence to reduced energy intake is key. If you are coming from a place where you are frequently eating fast food and trying to reduce, it helps to contextualise the bigger picture. There's a big difference between a 500kcal a burger and a 1100kcal meal. 
In fact this additional 600kcal is more than the average person burns walking 10,000 steps. 🚶🏼‍♀️ Rather than avoiding the subject of fast food entirely and branding it as 'junk' and 'fattening' let's call it what it is. It's carbs, fats and proteins, and and very little micro nutrients. Like all foods it's the amount you eat and context of the diet as a whole that will dictate changes in body weight and overall health. 📉

Reducing Macdonalds trips to zero may be ideal. Reducing a large Big Mac meal to just the burger is a start. 🍔🍟 #noextremes

#aesthetic #bodybuilding #legday #legs #quads #calves #hamstring #glutesworkout #glutes #igfitfam #liftingweights #dumbbellworkout #dumbbells #lunges #strong #training #weightlifting #workouttips #workoutmotivation #trainerlife
Where are the calories in your fast food coming from? Telling people to eat salads instead of burgers is easy, but hasn't done much to slow the obesity epidemic! We don't live in ideals. As a practitioner, working in the grey area between 'good' and 'bad' is challenging, but often where the most progress can be made initially. Weight loss is a long process and adherence to reduced energy intake is key. If you are coming from a place where you are frequently eating fast food and trying to reduce, it helps to contextualise the bigger picture. There's a big difference between a 500kcal a burger and a 1100kcal meal. In fact this additional 600kcal is more than the average person burns walking 10,000 steps. 🚶🏼‍♀️ Rather than avoiding the subject of fast food entirely and branding it as 'junk' and 'fattening' let's call it what it is. It's carbs, fats and proteins, and and very little micro nutrients. Like all foods it's the amount you eat and context of the diet as a whole that will dictate changes in body weight and overall health. 📉 Reducing Macdonalds trips to zero may be ideal. Reducing a large Big Mac meal to just the burger is a start. 🍔🍟 #noextremes  #aesthetic  #bodybuilding  #legday  #legs  #quads  #calves  #hamstring  #glutesworkout  #glutes  #igfitfam  #liftingweights  #dumbbellworkout  #dumbbells  #lunges  #strong  #training  #weightlifting  #workouttips  #workoutmotivation  #trainerlife 
Where are the calories in your fast food coming from?

Telling people to eat salads instead of burgers is easy, but hasn't done much to slow the obesity epidemic! 
We don't live in ideals. As a practitioner, working in the grey area between 'good' and 'bad' is challenging, but often where the most progress can be made initially.

Weight loss is a long process and adherence to reduced energy intake is key. If you are coming from a place where you are frequently eating fast food and trying to reduce, it helps to contextualise the bigger picture. There's a big difference between a 500kcal a burger and a 1100kcal meal. 
In fact this additional 600kcal is more than the average person burns walking 10,000 steps. 🚶🏼‍♀️ Rather than avoiding the subject of fast food entirely and branding it as 'junk' and 'fattening' let's call it what it is. It's carbs, fats and proteins, and and very little micro nutrients. Like all foods it's the amount you eat and context of the diet as a whole that will dictate changes in body weight and overall health. 📉

Reducing Macdonalds trips to zero may be ideal. Reducing a large Big Mac meal to just the burger is a start. 🍔🍟 #noextremes #Repost @danprice_639pt #pfp #longford #fitfam #irishfitfam #nutrition #healthyfood #healthylifestyle
Where are the calories in your fast food coming from? Telling people to eat salads instead of burgers is easy, but hasn't done much to slow the obesity epidemic! We don't live in ideals. As a practitioner, working in the grey area between 'good' and 'bad' is challenging, but often where the most progress can be made initially. Weight loss is a long process and adherence to reduced energy intake is key. If you are coming from a place where you are frequently eating fast food and trying to reduce, it helps to contextualise the bigger picture. There's a big difference between a 500kcal a burger and a 1100kcal meal. In fact this additional 600kcal is more than the average person burns walking 10,000 steps. 🚶🏼‍♀️ Rather than avoiding the subject of fast food entirely and branding it as 'junk' and 'fattening' let's call it what it is. It's carbs, fats and proteins, and and very little micro nutrients. Like all foods it's the amount you eat and context of the diet as a whole that will dictate changes in body weight and overall health. 📉 Reducing Macdonalds trips to zero may be ideal. Reducing a large Big Mac meal to just the burger is a start. 🍔🍟 #noextremes  #Repost  @danprice_639pt #pfp  #longford  #fitfam  #irishfitfam  #nutrition  #healthyfood  #healthylifestyle 
Where are the calories in your fast food coming from?

Telling people to eat salads instead of burgers is easy, but hasn't done much to slow the obesity epidemic! 
We don't live in ideals. As a practitioner, working in the grey area between 'good' and 'bad' is challenging, but often where the most progress can be made initially.

Weight loss is a long process and adherence to reduced energy intake is key. If you are coming from a place where you are frequently eating fast food and trying to reduce, it helps to contextualise the bigger picture. There's a big difference between a 500kcal a burger and a 1100kcal meal. 
In fact this additional 600kcal is more than the average person burns walking 10,000 steps. 🚶🏼‍♀️ Rather than avoiding the subject of fast food entirely and branding it as 'junk' and 'fattening' let's call it what it is. It's carbs, fats and proteins, and and very little micro nutrients. Like all foods it's the amount you eat and context of the diet as a whole that will dictate changes in body weight and overall health. 📉

Reducing Macdonalds trips to zero may be ideal. Reducing a large Big Mac meal to just the burger is a start. 🍔🍟 #noextremes
Where are the calories in your fast food coming from? Telling people to eat salads instead of burgers is easy, but hasn't done much to slow the obesity epidemic! We don't live in ideals. As a practitioner, working in the grey area between 'good' and 'bad' is challenging, but often where the most progress can be made initially. Weight loss is a long process and adherence to reduced energy intake is key. If you are coming from a place where you are frequently eating fast food and trying to reduce, it helps to contextualise the bigger picture. There's a big difference between a 500kcal a burger and a 1100kcal meal. In fact this additional 600kcal is more than the average person burns walking 10,000 steps. 🚶🏼‍♀️ Rather than avoiding the subject of fast food entirely and branding it as 'junk' and 'fattening' let's call it what it is. It's carbs, fats and proteins, and and very little micro nutrients. Like all foods it's the amount you eat and context of the diet as a whole that will dictate changes in body weight and overall health. 📉 Reducing Macdonalds trips to zero may be ideal. Reducing a large Big Mac meal to just the burger is a start. 🍔🍟 #noextremes 
Healthy is about being balanced, about enjoying life and what it has to offer every moment. This sandwich is all about balance. Gluten free bread , sub mayo for 🥑 but yes, leave the bacon. No, this one is not nitrate free and it is the perfect GF BLTA - 😋 
#enjoylife #baconisokayinmoderation #feedthebody #feedthesoul #noextremes #90Ten #healthyfood #healthybalance #carync #raleighnc
There is no such thing as gluten-free. There is only nutrition. .
.
.
.
.
.
.
.
.
#diet #balance #nutrition #indianfood #noextremes
I enjoyed some treats the other day at Universal Studios Hollywood. The hubbin and I shared a frozen Butter Beer, a cinnamon roll - I had a couple of bites, and some candy. Ate them and moved on. P.S. I love candy, pretty much all of it but particularly gummy candies!
>
I include it in my diet all the time! And since I do this and don’t restrict or ban it, I don’t need to binge on it, or save it for a Cheat Day!
>
There was a time where I would have packed all my food for the day. Nothing inherently wrong with packing food, per see. At the time, I was caught up in the clean eating voodoo quackery. Scared to eat anything that wasn’t on plan.
>
If did, I was filled with guilt and shame when I did go off plan!
>
This is no way to exist. I couldn’t even enjoy the park because I was so caught up with when I had to eat my next meal back in the truck. Watching the clock like a maniac, ruining our park experience cause we were constantly making our trek back to the truck. Or I was obsessing about eating my favorite park eats and how much exercise I had to do to work them off.
>
Oh yeah, don’t let me forgot how we used to sneak our food in as well. My husband would stick baggies of cold chicken in his pocket. What the actual eff?!
>
This is what diets do. They scare you, they berate you and make you obsess about food.
>
Like I said before, I have recovered from disordered eating, this is not acceptable or normal.
>
Recovery started with trusting myself, breaking the diet mentality, and introducing the banned foods back into my diet.
>
Also, accepting that food is not the enemy and that all the foods you like and enjoy can still fit into your physique goals.
>
I thoroughly enjoyed my time in the park the other day and enjoyed any treat that I wanted, without guilt or shame. The next day I resumed my normal eating.
>
Food Freedom is a beautiful thing! Grab my 5 Day Video course and break the chains of the Diet Mentality TODAY! Live Link in my Profile.
I enjoyed some treats the other day at Universal Studios Hollywood. The hubbin and I shared a frozen Butter Beer, a cinnamon roll - I had a couple of bites, and some candy. Ate them and moved on. P.S. I love candy, pretty much all of it but particularly gummy candies! > I include it in my diet all the time! And since I do this and don’t restrict or ban it, I don’t need to binge on it, or save it for a Cheat Day! > There was a time where I would have packed all my food for the day. Nothing inherently wrong with packing food, per see. At the time, I was caught up in the clean eating voodoo quackery. Scared to eat anything that wasn’t on plan. > If did, I was filled with guilt and shame when I did go off plan! > This is no way to exist. I couldn’t even enjoy the park because I was so caught up with when I had to eat my next meal back in the truck. Watching the clock like a maniac, ruining our park experience cause we were constantly making our trek back to the truck. Or I was obsessing about eating my favorite park eats and how much exercise I had to do to work them off. > Oh yeah, don’t let me forgot how we used to sneak our food in as well. My husband would stick baggies of cold chicken in his pocket. What the actual eff?! > This is what diets do. They scare you, they berate you and make you obsess about food. > Like I said before, I have recovered from disordered eating, this is not acceptable or normal. > Recovery started with trusting myself, breaking the diet mentality, and introducing the banned foods back into my diet. > Also, accepting that food is not the enemy and that all the foods you like and enjoy can still fit into your physique goals. > I thoroughly enjoyed my time in the park the other day and enjoyed any treat that I wanted, without guilt or shame. The next day I resumed my normal eating. > Food Freedom is a beautiful thing! Grab my 5 Day Video course and break the chains of the Diet Mentality TODAY! Live Link in my Profile.
Blended Green Lemonade. The perfect pick-me-up after a night out during the Holidays! 🎄😎👉 http://www.livingfresh.org/blended-green-lemonade/ #livingfresh #balanceisthekey #makeitcount #alkalize #noextremes #cleanliving #greensmoothie #goodmorning
A nice day of clean eating and my "outdoor gym". I'm trying to be more active with things I enjoy. I will never be a "I need to wake up at 5am on Thanksgiving so I can eat a piece of pie on Thanksgiving." Food and exercise shouldn't be punishment. Moderation is okay, excess of anything isn't healthy. Exercise doesn't have to be the same thing all the time, either. I spent more time at the ranch today, and I also incorporated some lunges, squats, etc here and there. This is balance. I feel good, I feel sore, and most important I feel happy.

#findthebalance #noextremes #naturalhealth #healthyweightloss #healthyhabits #foodisfuel #healthybodyhealthymind #extremeweightloss #weightloss #losingweight #weightlossjourney #100lbstolose
A nice day of clean eating and my "outdoor gym". I'm trying to be more active with things I enjoy. I will never be a "I need to wake up at 5am on Thanksgiving so I can eat a piece of pie on Thanksgiving." Food and exercise shouldn't be punishment. Moderation is okay, excess of anything isn't healthy. Exercise doesn't have to be the same thing all the time, either. I spent more time at the ranch today, and I also incorporated some lunges, squats, etc here and there. This is balance. I feel good, I feel sore, and most important I feel happy. #findthebalance  #noextremes  #naturalhealth  #healthyweightloss  #healthyhabits  #foodisfuel  #healthybodyhealthymind  #extremeweightloss  #weightloss  #losingweight  #weightlossjourney  #100lbstolose 
.
I’ve decided to bake a carrot cake for the first time this Thanksgiving and now have carrot cake on the brain! Obviously I had to try out @sprinklescupcakes carrot cake cupcake and wow did it not disappoint! I can only hope my cake comes out half as delicious! #dontmindme #justtakingacasualselfieinthestreet
.
[The point of this post!] Going out and grabbing a cupcake on a whim got me thinking...What does balance mean for you?
.
I may sound like a broken record on here bc I’ve said it a million times over #sorrynotsorry — but that’s just bc I believe in it so strongly. My health journey isn’t all about chasing an end goal or aesthetics, but rather learning about what truly works with my body, not against it. Living a healthy lifestyle doesn’t mean giving up your favorite foods and treats. As long as you are consistent with mostly healthy options you are golden! And honestly, ‘healthy’ looks different for everyone. Also, it's so true when you hear how one treat isn’t going to make you unhealthy, just like one healthy meal isn’t going to make you healthy.
.
I fully enjoyed this cupcake and now I will make sure I have plenty of veggies with dinner 👌🏻. That’s my version of balance. I used to have treat or cheat days when I first started out on this journey which was necessary for me to ease out of my ‘dieting mentality', but even now those days have gone out the window. My weekdays look just like my weekends. Nothing is off limits. No more yo-yoing. No more extremes. I’m in this for the long game. Who’s with me?!
.
.
.
.
.
.
.
#foodisfuel #healthjourney #fitnessjourney #cupcaketime #carrotcake #chicagofitness #chicagofit #instafit #treatyoself #balance #noextremes #nomorediets #iifym #macros #iifymgirls #girlswholift #balancedintake #balancedlifestyle #balanceddiet #balancedlife #balancedliving #bbgcommunity #fitnessover30 #sezzysquad #listentoyourbody #empoweringwomen #foodisfun
. I’ve decided to bake a carrot cake for the first time this Thanksgiving and now have carrot cake on the brain! Obviously I had to try out @sprinklescupcakes carrot cake cupcake and wow did it not disappoint! I can only hope my cake comes out half as delicious! #dontmindme  #justtakingacasualselfieinthestreet  . [The point of this post!] Going out and grabbing a cupcake on a whim got me thinking...What does balance mean for you? . I may sound like a broken record on here bc I’ve said it a million times over #sorrynotsorry  — but that’s just bc I believe in it so strongly. My health journey isn’t all about chasing an end goal or aesthetics, but rather learning about what truly works with my body, not against it. Living a healthy lifestyle doesn’t mean giving up your favorite foods and treats. As long as you are consistent with mostly healthy options you are golden! And honestly, ‘healthy’ looks different for everyone. Also, it's so true when you hear how one treat isn’t going to make you unhealthy, just like one healthy meal isn’t going to make you healthy. . I fully enjoyed this cupcake and now I will make sure I have plenty of veggies with dinner 👌🏻. That’s my version of balance. I used to have treat or cheat days when I first started out on this journey which was necessary for me to ease out of my ‘dieting mentality', but even now those days have gone out the window. My weekdays look just like my weekends. Nothing is off limits. No more yo-yoing. No more extremes. I’m in this for the long game. Who’s with me?! . . . . . . . #foodisfuel  #healthjourney  #fitnessjourney  #cupcaketime  #carrotcake  #chicagofitness  #chicagofit  #instafit  #treatyoself  #balance  #noextremes  #nomorediets  #iifym  #macros  #iifymgirls  #girlswholift  #balancedintake  #balancedlifestyle  #balanceddiet  #balancedlife  #balancedliving  #bbgcommunity  #fitnessover30  #sezzysquad  #listentoyourbody  #empoweringwomen  #foodisfun 
My current goal ➡️ enjoy life and maintain a fit healthy body and mind for life.  This photo represents pretty much the body I like to maintain all year round. (Yes, this is a professional photo, so I do have makeup and hair done with a tan, and look a little bit fancier than I do if you were to meet me in the gym 😆 ) I generally sit around 60-62kg, I don’t have a visible 6 pack all the time, nor do I stick to a strict diet, instead aim for the 80/20 rule.  I Love my food (especially burgers, pizza and vino) and I train 4-5 days a week.  When I want to pull things in a little for a special occasion, I will go back to tracking my food in my fitness pal. 
____________________________________________________________

Why am I telling you all this?  Because I’m reading and seeing so many woman out there stuck with weight loss and/or losing weight, but then struggling with how to maintain a body they can keep for life. 
_________________________________________________________

TRUTH - most of us know how to lose weight. (Eat less, more a little more) however the real gap I’m seeing right now is all about maintenance.  How to keep and maintain all the hard work without rebounding the other way. . 
I’ve posted on my business Facebook a tip that I learnt which helped me change my thinking when I first started my health and fitness lifestyle years ago.  For those who don’t know my history, I’ve trained in the gym with weights for around 20+ years, but could never stick with diets ever.  I always felt restricted and would only last maybe 1-2 weeks.  I always felt like I’d failed, and would go and eat all the junk food. 
_____________________________________________________________

Links in my profile if you want to check it out.
My current goal ➡️ enjoy life and maintain a fit healthy body and mind for life. This photo represents pretty much the body I like to maintain all year round. (Yes, this is a professional photo, so I do have makeup and hair done with a tan, and look a little bit fancier than I do if you were to meet me in the gym 😆 ) I generally sit around 60-62kg, I don’t have a visible 6 pack all the time, nor do I stick to a strict diet, instead aim for the 80/20 rule. I Love my food (especially burgers, pizza and vino) and I train 4-5 days a week. When I want to pull things in a little for a special occasion, I will go back to tracking my food in my fitness pal. ____________________________________________________________ Why am I telling you all this? Because I’m reading and seeing so many woman out there stuck with weight loss and/or losing weight, but then struggling with how to maintain a body they can keep for life. _________________________________________________________ TRUTH - most of us know how to lose weight. (Eat less, more a little more) however the real gap I’m seeing right now is all about maintenance. How to keep and maintain all the hard work without rebounding the other way. . I’ve posted on my business Facebook a tip that I learnt which helped me change my thinking when I first started my health and fitness lifestyle years ago. For those who don’t know my history, I’ve trained in the gym with weights for around 20+ years, but could never stick with diets ever. I always felt restricted and would only last maybe 1-2 weeks. I always felt like I’d failed, and would go and eat all the junk food. _____________________________________________________________ Links in my profile if you want to check it out.
.
What a great way to start a Saturday! Baked these orange cranberry scones for the first time and they turned out fab! Add in a few mimosas and you have yourself a glorious treat. What’s your favorite way to treat yourself?! #saturdayvibes .
.
.
.
.
.
.
#saturdayfunday #saturdayfun #bake #baking #bakingfun #orangecranberry #scones #scone #iifym #iifymgirls #macros #flexibledieting #flexibledieter #ifitfitsyourmacros #noextremes #nodeprivation #carbsarefuel #carbsarelife #carbs #healthyeating #healthychoices #healthylifestyle #fitlife #chicagoblogger #fitnessblogger #instafit #foodisfuel #nutrition #bopo
. What a great way to start a Saturday! Baked these orange cranberry scones for the first time and they turned out fab! Add in a few mimosas and you have yourself a glorious treat. What’s your favorite way to treat yourself?! #saturdayvibes  . . . . . . . #saturdayfunday  #saturdayfun  #bake  #baking  #bakingfun  #orangecranberry  #scones  #scone  #iifym  #iifymgirls  #macros  #flexibledieting  #flexibledieter  #ifitfitsyourmacros  #noextremes  #nodeprivation  #carbsarefuel  #carbsarelife  #carbs  #healthyeating  #healthychoices  #healthylifestyle  #fitlife  #chicagoblogger  #fitnessblogger  #instafit  #foodisfuel  #nutrition  #bopo 
300 carbs during PEAK WEEK!? 99 problems but carbs ain't one 😍
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
#Repost @whitneyjones_ifbbpro (@get_repost)
・・・
Extremely proud of my client @fortunat.fit who stepped on stage this weekend at her 1st NPC show. Anyone who has ever thought of competing must read this! ❤️ When she came to me just 3 MONTHS AGO with this goal, the one thing she wanted to do was prep for a show without starving herself and doing crazy amounts of cardio. I told her we do things right at @thepros_ifbb_npc and she would not have to do that in order to get stage ready! So we got started and to her surprise we increased her calories consistently until the very end. She has been able to complete this prep ending with 200 carbs as her low carb day- 300 carbs as her high carb day! 😳👍🏼 Yep u read that right! As we approached her peak week, Natalie's current daily caloric intake (the lowest it's been throughout 3 months) ranged between 1670-2030 calories, plus weekly REFEED meals 😍🍔🍟🍕throughout her prep. Cardio hasn't gone above 15 minutes this ENTIRE prep. Amazing job Natalie! Congrats girl! Swipe left ⬅️ to see more pics 💖 #ThePros #PrepDoneRight #ThereIsAHealthyWay #FlexibleDieting #WeLikeToEat #NoExtremes #NPC #IFBB #WhitneyJones
300 carbs during PEAK WEEK!? 99 problems but carbs ain't one 😍 ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ #Repost  @whitneyjones_ifbbpro (@get_repost) ・・・ Extremely proud of my client @fortunat.fit who stepped on stage this weekend at her 1st NPC show. Anyone who has ever thought of competing must read this! ❤️ When she came to me just 3 MONTHS AGO with this goal, the one thing she wanted to do was prep for a show without starving herself and doing crazy amounts of cardio. I told her we do things right at @thepros_ifbb_npc and she would not have to do that in order to get stage ready! So we got started and to her surprise we increased her calories consistently until the very end. She has been able to complete this prep ending with 200 carbs as her low carb day- 300 carbs as her high carb day! 😳👍🏼 Yep u read that right! As we approached her peak week, Natalie's current daily caloric intake (the lowest it's been throughout 3 months) ranged between 1670-2030 calories, plus weekly REFEED meals 😍🍔🍟🍕throughout her prep. Cardio hasn't gone above 15 minutes this ENTIRE prep. Amazing job Natalie! Congrats girl! Swipe left ⬅️ to see more pics 💖 #ThePros  #PrepDoneRight  #ThereIsAHealthyWay  #FlexibleDieting  #WeLikeToEat  #NoExtremes  #NPC  #IFBB  #WhitneyJones 
.
Feeling strong and happy today! I almost got up to 6 pull-ups this morning which is so crazy to me! Coming from a non-athletic background any fitness achievement is still a bit of a shock for me 😊. And now that my focus has shifted from losing weight to fitness goals, my days in the gym have gotten even that much more fun.
.
Working out wasn’t an easy habit for me to form, but now that it is a habit I find it to be the easiest part of the fitness, nutrition, and mindset equation. Anyone else feel this way?!
.
When it comes to nutrition I find that counting macros works best for me. I used to only look at calories without realizing that nutrition is so much more than that. One day soon my goal is to move away from tracking altogether, but without learning the basics of macronutrients I don’t think I would have ever learned how to fuel my body properly. Due to dieting for years and years I no longer knew what my body really needed in order for it to function properly. Yes, calories are king when it comes to losing weight, but there comes a point in time when finding your maintenance and balance needs to take priority and this was a BIG lesson for me to learn!
.
When I first started working out a few years ago I was unknowingly dieting pretty hard. I say unknowingly bc this was my way of life. My way of eating. I didn’t know anything different. I was dieting so hard that I could barely make it through my workouts. I had increased my activity level without adjusting my overall calorie intake. Yes this had me initially drop weight, but I quickly came to a plateau because I couldn't expend much energy anymore. At first I thought it was because I wasn’t used to the early morning workouts, but with a little research I realized I needed to be eating MORE. It went against anything I had ever read or known! Strategically adding in more calories each week provided my body the balance it needed to thrive. I no longer feel chained to a diet and I eat out and drink wine regularly. Change takes time. Unfortunately there are no quick fixes no matter what magazines and general workout plans say. It takes time, but is completely worth it!
. Feeling strong and happy today! I almost got up to 6 pull-ups this morning which is so crazy to me! Coming from a non-athletic background any fitness achievement is still a bit of a shock for me 😊. And now that my focus has shifted from losing weight to fitness goals, my days in the gym have gotten even that much more fun. . Working out wasn’t an easy habit for me to form, but now that it is a habit I find it to be the easiest part of the fitness, nutrition, and mindset equation. Anyone else feel this way?! . When it comes to nutrition I find that counting macros works best for me. I used to only look at calories without realizing that nutrition is so much more than that. One day soon my goal is to move away from tracking altogether, but without learning the basics of macronutrients I don’t think I would have ever learned how to fuel my body properly. Due to dieting for years and years I no longer knew what my body really needed in order for it to function properly. Yes, calories are king when it comes to losing weight, but there comes a point in time when finding your maintenance and balance needs to take priority and this was a BIG lesson for me to learn! . When I first started working out a few years ago I was unknowingly dieting pretty hard. I say unknowingly bc this was my way of life. My way of eating. I didn’t know anything different. I was dieting so hard that I could barely make it through my workouts. I had increased my activity level without adjusting my overall calorie intake. Yes this had me initially drop weight, but I quickly came to a plateau because I couldn't expend much energy anymore. At first I thought it was because I wasn’t used to the early morning workouts, but with a little research I realized I needed to be eating MORE. It went against anything I had ever read or known! Strategically adding in more calories each week provided my body the balance it needed to thrive. I no longer feel chained to a diet and I eat out and drink wine regularly. Change takes time. Unfortunately there are no quick fixes no matter what magazines and general workout plans say. It takes time, but is completely worth it!
Extremely proud of my client @fortunat.fit who stepped on stage this weekend at her 1st NPC show. Anyone who has ever thought of competing must read this! ❤️ When she came to me just 3 MONTHS AGO with this goal, the one thing she wanted to do was prep for a show without starving herself and doing crazy amounts of cardio. I told her we do things right at @thepros_ifbb_npc and she would not have to do that in order to get stage ready! So we got started and to her surprise we increased her calories consistently until the very end. She has been able to complete this prep ending with 200 carbs as her low carb day- 300 carbs as her high carb day! 😳👍🏼 Yep u read that right! As we approached her peak week, Natalie's current daily caloric intake (the lowest it's been throughout 3 months) ranged between 1670-2030 calories, plus weekly REFEED meals 😍🍔🍟🍕throughout her prep. Cardio hasn't gone above 15 minutes this ENTIRE prep. Amazing job Natalie! Congrats girl! Swipe left ⬅️ to see more pics 💖 #ThePros #PrepDoneRight #ThereIsAHealthyWay #FlexibleDieting #WeLikeToEat #NoExtremes #NPC #IFBB #WhitneyJones
Extremely proud of my client @fortunat.fit who stepped on stage this weekend at her 1st NPC show. Anyone who has ever thought of competing must read this! ❤️ When she came to me just 3 MONTHS AGO with this goal, the one thing she wanted to do was prep for a show without starving herself and doing crazy amounts of cardio. I told her we do things right at @thepros_ifbb_npc and she would not have to do that in order to get stage ready! So we got started and to her surprise we increased her calories consistently until the very end. She has been able to complete this prep ending with 200 carbs as her low carb day- 300 carbs as her high carb day! 😳👍🏼 Yep u read that right! As we approached her peak week, Natalie's current daily caloric intake (the lowest it's been throughout 3 months) ranged between 1670-2030 calories, plus weekly REFEED meals 😍🍔🍟🍕throughout her prep. Cardio hasn't gone above 15 minutes this ENTIRE prep. Amazing job Natalie! Congrats girl! Swipe left ⬅️ to see more pics 💖 #ThePros  #PrepDoneRight  #ThereIsAHealthyWay  #FlexibleDieting  #WeLikeToEat  #NoExtremes  #NPC  #IFBB  #WhitneyJones 
Curries are very rare at my household as no one but me loves them much, but sometimes I just crave them and everyone else has to suck it up ! 😋 .
.
.
.
.
.
.
#foodlovers #foodiegram #goodfood #healthyfoodattitude #healthyliving #healthyeating #balancedbody #balancedmind #balancedlife #everythinginmoderation #balancedwoman #lovetoeat #noextremes #nofads #qualityfoods #foodies #foodieheaven #brisbanefood #tastesgood #mamacooks #brisbanefoodies #brisbanefoodblogger #deliciousfood #prawnthaicurry
Curries are very rare at my household as no one but me loves them much, but sometimes I just crave them and everyone else has to suck it up ! 😋 . . . . . . . #foodlovers  #foodiegram  #goodfood  #healthyfoodattitude  #healthyliving  #healthyeating  #balancedbody  #balancedmind  #balancedlife  #everythinginmoderation  #balancedwoman  #lovetoeat  #noextremes  #nofads  #qualityfoods  #foodies  #foodieheaven  #brisbanefood  #tastesgood  #mamacooks  #brisbanefoodies  #brisbanefoodblogger  #deliciousfood  #prawnthaicurry 
It's the long weekend, go ahead and #treatyoself 😄
Because healthy does not have to be complicated.
.
LCHF healed my leaky gut.
.
I created a safe, sustainable, satiating eat plan that is not extreme and requires dense nutrition.
.
We don’t pee on sticks and we eat veggies.
.
NO exogenous ketones!
.
Heal yourself and end any weight loss resistance with REAL food!
.
Curious?  DM me!
Because healthy does not have to be complicated. . LCHF healed my leaky gut. . I created a safe, sustainable, satiating eat plan that is not extreme and requires dense nutrition. . We don’t pee on sticks and we eat veggies. . NO exogenous ketones! . Heal yourself and end any weight loss resistance with REAL food! . Curious? DM me!
Powerlifting/ Physique Update
Height- 5'4
Weight- 122.8
Weight class- 56kg

For my first meet I started watching my nutrition a month out from the competition. I competed in USAPL and was shooting for the 57kg class. I maintain around 125lbs so I just had to make sure I maintained but I weighed in at 122lbs on meet day. I am now switching over to USPA and competing in the 56kg so this time around I have to drop two pounds to make weight. Since I didn't really start watching my nutrition a month out and I refuse to do a water cut, before my vacation I tested out dropping a couple hundred calories a day from my maintenance calories for 4 days and I dropped to 123lbs. I started Sunday and today I weighed in at 122.8. Now to maintain for weigh ins on Saturday. The biggest difference between USPA and USAPL to me is a 24 hour weigh in vs 2 hour. Like I said I won't take my body through any extremes so I believe this is the best route for me come meet day. After this competition I plan on going into a structured building phase to further increase my numbers especially my bench. I'm ready 😊
#4daysout
#mongermayhem
#nov12
#bethereorbesquare .
.
.
.
.
.
#uspa #uspapower #powerlifting #powerliftingwomen #56kg #bodybuilding #physique #fitness #fitnessmotivation #lifestyle #noextremes #health #progressnotperfection #consistencyiskey #bestrongaf #ready #leggo #positivevibes
Powerlifting/ Physique Update Height- 5'4 Weight- 122.8 Weight class- 56kg For my first meet I started watching my nutrition a month out from the competition. I competed in USAPL and was shooting for the 57kg class. I maintain around 125lbs so I just had to make sure I maintained but I weighed in at 122lbs on meet day. I am now switching over to USPA and competing in the 56kg so this time around I have to drop two pounds to make weight. Since I didn't really start watching my nutrition a month out and I refuse to do a water cut, before my vacation I tested out dropping a couple hundred calories a day from my maintenance calories for 4 days and I dropped to 123lbs. I started Sunday and today I weighed in at 122.8. Now to maintain for weigh ins on Saturday. The biggest difference between USPA and USAPL to me is a 24 hour weigh in vs 2 hour. Like I said I won't take my body through any extremes so I believe this is the best route for me come meet day. After this competition I plan on going into a structured building phase to further increase my numbers especially my bench. I'm ready 😊 #4daysout  #mongermayhem  #nov12  #bethereorbesquare  . . . . . . #uspa  #uspapower  #powerlifting  #powerliftingwomen  #56kg  #bodybuilding  #physique  #fitness  #fitnessmotivation  #lifestyle  #noextremes  #health  #progressnotperfection  #consistencyiskey  #bestrongaf  #ready  #leggo  #positivevibes 
Why you don’t need to diet .
.
Here’s the thing , social media business is pumped with fat loss products , supplements , waist trainers - heck any wonder we never feel lean enough or good enough.
.
Being extreme doesn’t equal happiness. Having Low body fat % , bulging muscles , striated glutes .  Any wonder people walk around never feeling like they’re not good enough.
.
Here’s the real truth though, you don’t need any of those things to be happy or successful. Self love and appreciation of yourself  shouldn’t come from Having a six pack, or biceps bigger than your head.  Don’t let your happiness depend on how “lean” you can get. Or how “big” you can get .
.
Remember , You don’t have to fit the mould of social media or be “extreme” to be successful.
.
Training and nutrition is only one aspect of life, Not all of it and you aren’t any less worthy because you don’t walk around at sub 10% body fat.
.
Often you see these images but they come at a cost, a cost of always having to
Eat from containers, avoiding social outings , excessive exercise, extreme hunger and sadly , but very commonly drug use.
.
It’s okay to want to lose some body fat or Gain some muscle , but don’t forgo your whole life trying to Fit the mould of what you see on your social media channels.
.
You’re pretty darn awesome just the way you are, without the extremities.
.
If you want to learn how to be the best you - mentally and physically without having to be extreme. Then drop me a message - info@elitebyelise.com.au
.
#fitness #realtalk #noextremes #doyou #nike #elitebyelise #lifestyle #happiness #coach #elise #stronggirls #mentalhealth #healthy #training #nutritionplans #onlinecoaching #workout
Why you don’t need to diet . . Here’s the thing , social media business is pumped with fat loss products , supplements , waist trainers - heck any wonder we never feel lean enough or good enough. . Being extreme doesn’t equal happiness. Having Low body fat % , bulging muscles , striated glutes . Any wonder people walk around never feeling like they’re not good enough. . Here’s the real truth though, you don’t need any of those things to be happy or successful. Self love and appreciation of yourself shouldn’t come from Having a six pack, or biceps bigger than your head. Don’t let your happiness depend on how “lean” you can get. Or how “big” you can get . . Remember , You don’t have to fit the mould of social media or be “extreme” to be successful. . Training and nutrition is only one aspect of life, Not all of it and you aren’t any less worthy because you don’t walk around at sub 10% body fat. . Often you see these images but they come at a cost, a cost of always having to Eat from containers, avoiding social outings , excessive exercise, extreme hunger and sadly , but very commonly drug use. . It’s okay to want to lose some body fat or Gain some muscle , but don’t forgo your whole life trying to Fit the mould of what you see on your social media channels. . You’re pretty darn awesome just the way you are, without the extremities. . If you want to learn how to be the best you - mentally and physically without having to be extreme. Then drop me a message - info@elitebyelise.com.au . #fitness  #realtalk  #noextremes  #doyou  #nike  #elitebyelise  #lifestyle  #happiness  #coach  #elise  #stronggirls  #mentalhealth  #healthy  #training  #nutritionplans  #onlinecoaching  #workout 
"Life is not always black and white, it's a million shades of grey." Everything in life cannot and should not be seen in only two different shades of color. There is no truth in defining things in black and white since there are infinitely many different underlying factors and perspectives.

Learning to accept, appreciate and live in the many shades of grey!!
.
.
#black #white #grey #shades #millionshadesofgrey #perspectives #tones #morethantwocolors #nolimitations #noextremes #stayingopen #accepting #appreciating #living #moderation #lifeisajourney #liveitinallitsshades
"Life is not always black and white, it's a million shades of grey." Everything in life cannot and should not be seen in only two different shades of color. There is no truth in defining things in black and white since there are infinitely many different underlying factors and perspectives. Learning to accept, appreciate and live in the many shades of grey!! . . #black  #white  #grey  #shades  #millionshadesofgrey  #perspectives  #tones  #morethantwocolors  #nolimitations  #noextremes  #stayingopen  #accepting  #appreciating  #living  #moderation  #lifeisajourney  #liveitinallitsshades 
Liver. Kidneys. Skin. Pooping. Sweating. Peeing. Tears. 😂
>
If your system ain’t working right. You need a doc not a Cleansing System.
>
Save your coins. Eat some vegetables, eat some protein, eat some fruits, move yo body, drink more water.
>
Our bodies are incredible! Treat it right and it will Treat you right!
>
The End.
Liver. Kidneys. Skin. Pooping. Sweating. Peeing. Tears. 😂 > If your system ain’t working right. You need a doc not a Cleansing System. > Save your coins. Eat some vegetables, eat some protein, eat some fruits, move yo body, drink more water. > Our bodies are incredible! Treat it right and it will Treat you right! > The End.
Happy Halloween y'all! Have your Candy and Eat it Too!
•
In today's blog post: I share exactly how you can navigate the holidays with your waistline and sanity intact!
•
Never ever should you do 10,000,000 burpees for eating a Reese cup or ice cream - food, guilt, and punishment do not belong in the same sentence. Nor should you feel guilty for eating foods that you love!
•
We are so conditioned to view foods as clean and dirty, good or bad.
•
Food does not hold any more value. You are not good for eating all the vegetables nor are bad for enjoying some ice cream or my favorite candy -Reese Cups. I eat Reese Cups or my other favorite candy - sour gummies, anytime I want. Do, I eat them every day, do I eat a whole bag in one seating?
•
Nope. I do eat them in moderation. Candy will always be available, not just today.
•
I've been there where I avoided and banned foods that I loved, only to binge on them later or glorify that I can eat all I want because it's a cheat day. Ugh, so freaking exhausting, and not a healthy mindset with myself or food.
•
Today is Halloween and Halloween comes around every year with the candy in tow. See, the thing is - candy, cookies, or what have you is always available, it was available yesterday, it will be available Jan.10. The key is figuring out how to be around it without banning it and enjoying without any guilt.
•
Have a few pieces of the candy that you enjoy, move on, and operate from an abundance mindset.
•
Check out the full blog {Live Link in my Profile} ==> https://candacersmith.com/happy-halloween-have-your-candy-and-eat-it-too/
Happy Halloween y'all! Have your Candy and Eat it Too! • In today's blog post: I share exactly how you can navigate the holidays with your waistline and sanity intact! • Never ever should you do 10,000,000 burpees for eating a Reese cup or ice cream - food, guilt, and punishment do not belong in the same sentence. Nor should you feel guilty for eating foods that you love! • We are so conditioned to view foods as clean and dirty, good or bad. • Food does not hold any more value. You are not good for eating all the vegetables nor are bad for enjoying some ice cream or my favorite candy -Reese Cups. I eat Reese Cups or my other favorite candy - sour gummies, anytime I want. Do, I eat them every day, do I eat a whole bag in one seating? • Nope. I do eat them in moderation. Candy will always be available, not just today. • I've been there where I avoided and banned foods that I loved, only to binge on them later or glorify that I can eat all I want because it's a cheat day. Ugh, so freaking exhausting, and not a healthy mindset with myself or food. • Today is Halloween and Halloween comes around every year with the candy in tow. See, the thing is - candy, cookies, or what have you is always available, it was available yesterday, it will be available Jan.10. The key is figuring out how to be around it without banning it and enjoying without any guilt. • Have a few pieces of the candy that you enjoy, move on, and operate from an abundance mindset. • Check out the full blog {Live Link in my Profile} ==> https://candacersmith.com/happy-halloween-have-your-candy-and-eat-it-too/
Almuerzo en @misakicol ensalada con lechuga, espinaca, tomates cherry, aguacate y palmitos de cangrejo (que realmente no son de cangrejo😱) y mi snack un huevo con papas horneadas tipo francesas 💓equilibrio 🤷🏻‍♀️
Almuerzo en @misakicol ensalada con lechuga, espinaca, tomates cherry, aguacate y palmitos de cangrejo (que realmente no son de cangrejo😱) y mi snack un huevo con papas horneadas tipo francesas 💓equilibrio 🤷🏻‍♀️