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🐛Bragging on Brandon 🦋
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This just happened!
Brandon was pulling 400watts for our 500 meter row for his monthly assessment!
1:40 was his time🥊
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A year ago March he started and was pulling 100watts and it was the only part of the assessment he could finish due to his inactivity at the time!
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Today he dropped another 6lbs, another -4.25inches, -8lbs of fat mass and gained +2lbs of lean mass. •
He has some awesome mini goals that he rewards himself with every 25 workouts and is overcoming his apprehension of the gym and we have begun a muscle building weight training program now that his core strength is great, stability is optimal and he was ready for the next step!
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Changing is a journey and investing in yourself is a choice.... SOooooo what’s holding you back from starting your story?
I’m ready,willing and able to meet you where you are at and take you to a place you may have never gone!
I have openings early and mid mornings in Frisco/Mckinney and Plano.
#braggingonclients #brandongates 
#mosaicmasterpeaceconsulting #changefromtheinsideout #insideouttransformation #clients #clienttransformation #makethemostoutofeveryopportunity #fanfavoritefriday #tgif #makingadifference #starttoday #enjoythejourney #personaltrainer #personaltraining #nutritioncoach #onlinefitness #onlinenutrition #lifecoaching #thinkingreboot #precisionnutrition #procoach #cellularhealing #weightloss #fatloss #muscles #rowing
🐛Bragging on Brandon 🦋 • This just happened! Brandon was pulling 400watts for our 500 meter row for his monthly assessment! 1:40 was his time🥊 • A year ago March he started and was pulling 100watts and it was the only part of the assessment he could finish due to his inactivity at the time! • Today he dropped another 6lbs, another -4.25inches, -8lbs of fat mass and gained +2lbs of lean mass. • He has some awesome mini goals that he rewards himself with every 25 workouts and is overcoming his apprehension of the gym and we have begun a muscle building weight training program now that his core strength is great, stability is optimal and he was ready for the next step! • Changing is a journey and investing in yourself is a choice.... SOooooo what’s holding you back from starting your story? I’m ready,willing and able to meet you where you are at and take you to a place you may have never gone! I have openings early and mid mornings in Frisco/Mckinney and Plano. #braggingonclients  #brandongates  #mosaicmasterpeaceconsulting  #changefromtheinsideout  #insideouttransformation  #clients  #clienttransformation  #makethemostoutofeveryopportunity  #fanfavoritefriday  #tgif  #makingadifference  #starttoday  #enjoythejourney  #personaltrainer  #personaltraining  #nutritioncoach  #onlinefitness  #onlinenutrition  #lifecoaching  #thinkingreboot  #precisionnutrition  #procoach  #cellularhealing  #weightloss  #fatloss  #muscles  #rowing 
One of the many things I love about @tbcmckinney is how they care for their people! I don’t normally attend the class I went to tonight and it was packed, I missed getting by a fan. When you have asthma air is beneficial! The wonderful owner saw I wasn’t by one and asked if I needed one and the amazing @julian.walters.52 delivered it to me and put it away! AMAZING! Love this place and these people!  #weightloss #trust #precisionnutrition #gettinghealthy #gettingstrong #gettingfit #boxing #weights #titleboxing
One of the many things I love about @tbcmckinney is how they care for their people! I don’t normally attend the class I went to tonight and it was packed, I missed getting by a fan. When you have asthma air is beneficial! The wonderful owner saw I wasn’t by one and asked if I needed one and the amazing @julian.walters.52 delivered it to me and put it away! AMAZING! Love this place and these people! #weightloss  #trust  #precisionnutrition  #gettinghealthy  #gettingstrong  #gettingfit  #boxing  #weights  #titleboxing 
#Fit4Service #Fit4Duty Workout

20 Alternating Thrusters • 500m row • 20 Burpee to Renegade Row to push-up to deadlift
2 min rest
15 Alternating Thrusters** • 500m row • 15 Burpee to Renegade Row to push-up to deadlift
1.5 min rest
10 Alternating Thrusters • 500m row • 10 Burpee to Renegade Row to push-up to deadlift
1 min rest
5 Alternating Thrusters** • 500m row • 5 Burpee to Renegade Row to push-up to deadlift
30 sec rest
1 Alternating Thrusters** • 500m row • 1 Burpee to Renegade Row to push-up to deadlift
**On the 15, 5, 1, do double press on last rep

#Fit4Service #Fit4Duty #FitPastor #MonkeyBarGym #PrecisionNutrition 
#NoExcuses
#Fit4Service  #Fit4Duty  Workout 20 Alternating Thrusters • 500m row • 20 Burpee to Renegade Row to push-up to deadlift 2 min rest 15 Alternating Thrusters** • 500m row • 15 Burpee to Renegade Row to push-up to deadlift 1.5 min rest 10 Alternating Thrusters • 500m row • 10 Burpee to Renegade Row to push-up to deadlift 1 min rest 5 Alternating Thrusters** • 500m row • 5 Burpee to Renegade Row to push-up to deadlift 30 sec rest 1 Alternating Thrusters** • 500m row • 1 Burpee to Renegade Row to push-up to deadlift **On the 15, 5, 1, do double press on last rep #Fit4Service  #Fit4Duty  #FitPastor  #MonkeyBarGym  #PrecisionNutrition  #NoExcuses 
Day 14: New habit today... Eat Slowly. I am like the fastest eater you’ll ever meet so this will be rough but I’m sure I can do it eventually.
Day 14: New habit today... Eat Slowly. I am like the fastest eater you’ll ever meet so this will be rough but I’m sure I can do it eventually.
New Polar OH1 and H10 heart rate monitors just arrived for my clients! 💪❤️ Had a chance to spend some quality time this weekend studying about best practices for using data to drive results in energy systems development and recovery 📚 🌞🌱 .
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@ACSM1954
@PolarGlobal
@EXOSEducation
@Equinox
@Everlast
New Polar OH1 and H10 heart rate monitors just arrived for my clients! 💪❤️ Had a chance to spend some quality time this weekend studying about best practices for using data to drive results in energy systems development and recovery 📚 🌞🌱 . . . @ACSM1954 @PolarGlobal @EXOSEducation @Equinox @Everlast
Day 1 plyometrics.  With all the cross country and basketball he’s played he has never put his legs through this.  Things are a changin for him. #swiftspeed #swiftstrength #sanantonio #shavanopark #castlehills #helotes #fairoaks #boerne #igathletes #athleteperformancetraining #precisionnutrition
I just realized that there are these quotes that show up after I complete my daily tasks. I’ll post one every day from now on.
I just realized that there are these quotes that show up after I complete my daily tasks. I’ll post one every day from now on.
It’s been 30 days since I was released back home from Cove Forge Behavioral Health systems. Had I known I would be gone for nearly 3 months, I probably would have set a lot more things in place to resurface when I returned. Life back then was so difficult, so challenging, and so “up in the air” I was convinced I was losing my mind. Honestly, I think I almost did. I am realizing now that the long ass time away was what I needed to determine who I am, what I want, and where I am ultimately destined to go in life. 
Bring on the athlete! Bring on the advocate! 
Since opening myself up to the world again and being BRUTALLY HONEST about what happened, why it happened, and what I am committed to doing moving forward has opened up doors I never thought would ever open. 
I am truly blessed to have the support of everyone in my life, from people I met while away who are the most supportive friends on the planet, to business colleagues turned close friends who have lifted me out of HELL to support my career, and from all my clients and fans across the globe that have opened up to me about their very own struggles with addiction. Words cannot express my gratitude and utter astonishment by the level of awesome that has occurred in the past 30 days. My list of miracles is just too long to count. 
Life is too precious to waste on bad habits. You’ll never fully understand how much life you have to look forward to until you nearly lose it all. Nevertheless, reaching out to find yourself, asking for help, and lifting other people out of their own hell reaps rewards that money just can’t possibly buy. 
My website is currently going through some changes folks, but expect an incredible new chapter rolling out this summer. Trust me, you won’t want to miss out on the heavy training, nerdy nutrition, and open discussions on living a life in recovery. 
Let NOTHING stand in your way . 
PRESS ON! 
#kettlebells #strongwomen #womanstrong #girlsgonestrong #jensinkler #powerfulpressing #wedorecover #bodyweighttraining #calisthenics #recoveryispossible #oneideapress #dragondoor #rkc #sfg #spartans #spartanup #spartanfit #ocr #obstacleracing #precisionnutrition
It’s been 30 days since I was released back home from Cove Forge Behavioral Health systems. Had I known I would be gone for nearly 3 months, I probably would have set a lot more things in place to resurface when I returned. Life back then was so difficult, so challenging, and so “up in the air” I was convinced I was losing my mind. Honestly, I think I almost did. I am realizing now that the long ass time away was what I needed to determine who I am, what I want, and where I am ultimately destined to go in life. Bring on the athlete! Bring on the advocate! Since opening myself up to the world again and being BRUTALLY HONEST about what happened, why it happened, and what I am committed to doing moving forward has opened up doors I never thought would ever open. I am truly blessed to have the support of everyone in my life, from people I met while away who are the most supportive friends on the planet, to business colleagues turned close friends who have lifted me out of HELL to support my career, and from all my clients and fans across the globe that have opened up to me about their very own struggles with addiction. Words cannot express my gratitude and utter astonishment by the level of awesome that has occurred in the past 30 days. My list of miracles is just too long to count. Life is too precious to waste on bad habits. You’ll never fully understand how much life you have to look forward to until you nearly lose it all. Nevertheless, reaching out to find yourself, asking for help, and lifting other people out of their own hell reaps rewards that money just can’t possibly buy. My website is currently going through some changes folks, but expect an incredible new chapter rolling out this summer. Trust me, you won’t want to miss out on the heavy training, nerdy nutrition, and open discussions on living a life in recovery. Let NOTHING stand in your way . PRESS ON! #kettlebells  #strongwomen  #womanstrong  #girlsgonestrong  #jensinkler  #powerfulpressing  #wedorecover  #bodyweighttraining  #calisthenics  #recoveryispossible  #oneideapress  #dragondoor  #rkc  #sfg  #spartans  #spartanup  #spartanfit  #ocr  #obstacleracing  #precisionnutrition 
Cute lil volume PR from 2 weeks ago📈
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233lbs x 4
Despite not flat benching for 4 months my strength seemed to increase. This was after 4 weeks of flat benching😊
🐼Spotter: @teamdevelopmental
Cute lil volume PR from 2 weeks ago📈 _ 233lbs x 4 Despite not flat benching for 4 months my strength seemed to increase. This was after 4 weeks of flat benching😊 🐼Spotter: @teamdevelopmental
👨🏻‍🏫👨🏻‍🔬👨🏻‍⚕️How I feel teaching Nutrition to my friends and Family.🤦🏽‍♂️“When you pay for a service, you will value it more than getting it for free”-Coach Powers. #enjoymentbodynutrition elite athletes, competitors, and Personal Training clients go through a comprehensive individualized approach to reaching their #nutritiongoals #performance #aestheticgoals 🚨 #flexibledieting are for those with strong willpower (🍔 🍟 🚫👀 💪🏽🧠) #iifymguys #iifymgirls #itsnotrocketscience #emotionaleatingcoach #nyctrainer #nycnutritionist #countcalories @coachalonpowers @precisionnutrition #precisionnutritioncoaching #precisionnutrition
👨🏻‍🏫👨🏻‍🔬👨🏻‍⚕️How I feel teaching Nutrition to my friends and Family.🤦🏽‍♂️“When you pay for a service, you will value it more than getting it for free”-Coach Powers. #enjoymentbodynutrition  elite athletes, competitors, and Personal Training clients go through a comprehensive individualized approach to reaching their #nutritiongoals  #performance  #aestheticgoals  🚨 #flexibledieting  are for those with strong willpower (🍔 🍟 🚫👀 💪🏽🧠) #iifymguys  #iifymgirls  #itsnotrocketscience  #emotionaleatingcoach  #nyctrainer  #nycnutritionist  #countcalories  @coachalonpowers @precisionnutrition #precisionnutritioncoaching  #precisionnutrition 
Tofu, broccoli, green beans, brown rice, satay sauce and a red cabbage and carrot slaw. Balanced and delicious for my post-workout lunch today. 🥦
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#lunch #postworkoutmeal #postworkout #nutrition #nutritioncoach #precisionnutrition #healthychoices #healthyfood #sportsnutrition #fuelyourgoals
I’m desperately in the process of stepping away from calorie counting! I’ve done it for years, I can’t remember the last time I just ate without thinking of numbers. So my plan is to listen to my body continue to eat a #plantbaseddiet and be free of this arithmetic while dining! Does this make you nervous??? #thestruggleisreal #nomorecountingcalories #honormybody #plantbased #veganlife #vegan #vegans #vegansofinstagram #plantbased #vegankids #blackvegans #blackvegansofig #blackvegan #intermittentfasting #hclfvegan #hclf #plantbaseddiet #vegansdoitbetter #rawvegan #fitmom #fitmoms #fitness #veganlife #veganlifestyle #stopcountingcalories #precisionnutrition
I’m desperately in the process of stepping away from calorie counting! I’ve done it for years, I can’t remember the last time I just ate without thinking of numbers. So my plan is to listen to my body continue to eat a #plantbaseddiet  and be free of this arithmetic while dining! Does this make you nervous??? #thestruggleisreal  #nomorecountingcalories  #honormybody  #plantbased  #veganlife  #vegan  #vegans  #vegansofinstagram  #plantbased  #vegankids  #blackvegans  #blackvegansofig  #blackvegan  #intermittentfasting  #hclfvegan  #hclf  #plantbaseddiet  #vegansdoitbetter  #rawvegan  #fitmom  #fitmoms  #fitness  #veganlife  #veganlifestyle  #stopcountingcalories  #precisionnutrition 
Today's #preworkout brought by the incredible egg and some #green company #ironroots #precisionnutrition #procoach #goals #gains #stimfree
@boatingfunx2 and Jennifer made these shirts and told me I had to wear it today for squat day. They are so funny and a pleasure to work with! Thank you so much, and yes their shirts say “they don’t make rap songs about little butts”
@boatingfunx2 and Jennifer made these shirts and told me I had to wear it today for squat day. They are so funny and a pleasure to work with! Thank you so much, and yes their shirts say “they don’t make rap songs about little butts”
The key to triggering hypertrophy and driving mTOR production is the movement of the muscle and exercise through its fullest ROM to create maximum mechanical tension
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As this is a quad focused lower body workout, you can see that my focus is on lengthening the quads as much as possible at the bottom of the rep. This will create not only tension, but with tension will also come stress and damage. Couple this with an ideal intake of protein and carbohydrates immediately post workout and you have the ideal conditions for hypertrophy! .
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Both movements are 4x 2/fail, with even more volume on hamstrings and calves after! .
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Keep your chest high on your leg press to take pressure off of the lumbar and emphasise the hips
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#powerlifting #fitness #health #cubemethod #cubecartel #squats #personaltraining #benchpress #personaltrainer #samhallstrength  #sbd #benchpress #precisionnutrition #precisionnutritioncoach #workdontwhine #hypertrophycoach #programming #onlinecoach #onlinecoaching #deadlift #deadlifting #hypertrophy #caffeineandkilos #strength #power #strengthcoach #strengthcoaching
The key to triggering hypertrophy and driving mTOR production is the movement of the muscle and exercise through its fullest ROM to create maximum mechanical tension . . As this is a quad focused lower body workout, you can see that my focus is on lengthening the quads as much as possible at the bottom of the rep. This will create not only tension, but with tension will also come stress and damage. Couple this with an ideal intake of protein and carbohydrates immediately post workout and you have the ideal conditions for hypertrophy! . . Both movements are 4x 2/fail, with even more volume on hamstrings and calves after! . . Keep your chest high on your leg press to take pressure off of the lumbar and emphasise the hips . . #powerlifting  #fitness  #health  #cubemethod  #cubecartel  #squats  #personaltraining  #benchpress  #personaltrainer  #samhallstrength   #sbd  #benchpress  #precisionnutrition  #precisionnutritioncoach  #workdontwhine  #hypertrophycoach  #programming  #onlinecoach  #onlinecoaching  #deadlift  #deadlifting  #hypertrophy  #caffeineandkilos  #strength  #power  #strengthcoach  #strengthcoaching 
Tracking Macros VS Calories Only🤔
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🔪Example:
🔹2 people in a calorie deficit
🔹1 person tracks calories only
🔹1 person tracks calories + macros
🤔WTF is the difference?
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✅Tracking macros allows you to manipulate your body composition much more precisely. There is a difference between "weight loss" and "fat loss". The ultimate goal is retain the hard earned muscle you gained while shredding fat. If you consume enough protein in your diet while in a caloric deficit, you will retain muscle mass.
❌If you eat in a caloric deficit without consuming enough protein in your diet, you will lose fat along with muscle tissue. Resulting in looking like your average Joe.
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🤔HOWEVER. You can still look lean and muscular if you simply ensure you are eating a balanced diet; consuming a variety of protein sources while in a caloric deficit. 
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👨🏻My homie @teamfitpak doesn't track macros but he's still an aesthetic god.
Tracking Macros VS Calories Only🤔 _ 🔪Example: 🔹2 people in a calorie deficit 🔹1 person tracks calories only 🔹1 person tracks calories + macros 🤔WTF is the difference? _ ✅Tracking macros allows you to manipulate your body composition much more precisely. There is a difference between "weight loss" and "fat loss". The ultimate goal is retain the hard earned muscle you gained while shredding fat. If you consume enough protein in your diet while in a caloric deficit, you will retain muscle mass. ❌If you eat in a caloric deficit without consuming enough protein in your diet, you will lose fat along with muscle tissue. Resulting in looking like your average Joe. _ 🤔HOWEVER. You can still look lean and muscular if you simply ensure you are eating a balanced diet; consuming a variety of protein sources while in a caloric deficit. _ 👨🏻My homie @teamfitpak doesn't track macros but he's still an aesthetic god.
🍆🔥Grilled Eggplant with Tahini Dressing🔥🍆 Serves 4
Ingredients
2 large eggplants
3 tbsp olive oil

For the dressing
3 garlic cloves minced
½ lemon, juiced
3 tbsp olive oil
2 tbsp tahini (sesame butter)
1 tsp sesame seeds, toasted
1 tbsp chopped parsley plus extra for garnish
salt, black pepper to taste
Instructions
To make the dressing, mix all the ingredients in a small bowl. Season to taste with salt and black pepper and set aside.
Slice each eggplant in half lengthwise, then cut each half into quarters lengthwise.
Sprinkle the eggplants with salt and place in a colander.
Set aside for 10 minutes.
Rinse, then pat dry with paper towel.
Brush with 3 tablespoons of olive oil.
Heat a grill pan to high heat.
Grill the eggplants for 4 minutes per side or until tender.
Sprinkle with extra parsley and serve with tahini dressing.
🍆🔥Grilled Eggplant with Tahini Dressing🔥🍆 Serves 4 Ingredients 2 large eggplants 3 tbsp olive oil For the dressing 3 garlic cloves minced ½ lemon, juiced 3 tbsp olive oil 2 tbsp tahini (sesame butter) 1 tsp sesame seeds, toasted 1 tbsp chopped parsley plus extra for garnish salt, black pepper to taste Instructions To make the dressing, mix all the ingredients in a small bowl. Season to taste with salt and black pepper and set aside. Slice each eggplant in half lengthwise, then cut each half into quarters lengthwise. Sprinkle the eggplants with salt and place in a colander. Set aside for 10 minutes. Rinse, then pat dry with paper towel. Brush with 3 tablespoons of olive oil. Heat a grill pan to high heat. Grill the eggplants for 4 minutes per side or until tender. Sprinkle with extra parsley and serve with tahini dressing.
Health fitness med — whatcha doing for your health? #MonkeyBarGym #PrecisionNutrition #FitPastor #Fit4Service #Fit4Duty
A volte non serve troppa inventiva e fare delle cose buone, sfiziose e molto leggere è più facile e divertente di quanto si creda! Il cous cous di cavolfiore poi per me è stata una scoperta fantastica..per non parlare del gelato light proteico..immancabile merenda! 😍🎉Se poi hai difficoltà a bere e hai voglia di qualcosa di dolce e rinfrescante non puoi non provare l’acqua con limone (o lime) e menta!! Io la dolcifico con la Truvia 🎉🌱👍🏻
Vuoi che diventi la tua Coach? Scrivimi o vai su
 www.berry-athletics.com info@ilariaberry.com
Whatsapp 338.2414150
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#berryathletics #motivation #balance #ibs #cambiamento 
#food #fitness #fatloss #2018 #intervaltraining #allenamento #nutrition #bodytransformation #berryathletics #dca #cioccolato #precisionnutrition #fitnessjourney #fitnessinspiration #gymlife #binge #nutrizione #dieta #milano #fitspiration #pms #alimentazione #ricettefit #ricette #obstacle #mangiaresano
A volte non serve troppa inventiva e fare delle cose buone, sfiziose e molto leggere è più facile e divertente di quanto si creda! Il cous cous di cavolfiore poi per me è stata una scoperta fantastica..per non parlare del gelato light proteico..immancabile merenda! 😍🎉Se poi hai difficoltà a bere e hai voglia di qualcosa di dolce e rinfrescante non puoi non provare l’acqua con limone (o lime) e menta!! Io la dolcifico con la Truvia 🎉🌱👍🏻 Vuoi che diventi la tua Coach? Scrivimi o vai su www.berry-athletics.com info@ilariaberry.com Whatsapp 338.2414150 . . . . . . . . . . . . . . . . . #berryathletics  #motivation  #balance  #ibs  #cambiamento  #food  #fitness  #fatloss  #2018  #intervaltraining  #allenamento  #nutrition  #bodytransformation  #berryathletics  #dca  #cioccolato  #precisionnutrition  #fitnessjourney  #fitnessinspiration  #gymlife  #binge  #nutrizione  #dieta  #milano  #fitspiration  #pms  #alimentazione  #ricettefit  #ricette  #obstacle  #mangiaresano 
What are your intentions this week? Moooreee #energybites as I begin studying for my nutrition certification today. This certification will help me further assist my clients with positive habit and behavior change to help them strive to their goals. One take away is to remind yourself that it takes much more than talking, to hone in and change old habits. I️ am stoked to share this education with my current and future clients 🙌🏽💪🏽😊🎉
What are your intentions this week? Moooreee #energybites  as I begin studying for my nutrition certification today. This certification will help me further assist my clients with positive habit and behavior change to help them strive to their goals. One take away is to remind yourself that it takes much more than talking, to hone in and change old habits. I️ am stoked to share this education with my current and future clients 🙌🏽💪🏽😊🎉
Congrats to Mighty Mouse on completing her Precision Nutrition Coaching program!

If you're interested in individualized nutrition coaching, contact Sarah @the Westshore Warehouse for a complimentary consultion to see what she can do for you. 
Join her March 17th for her next nutrition seminar at the gym.

Contact us for more info. 🌽🥦🍈🍒🥥🍉🍅🥐🥕🍠🍍🍇🍆🥝🥑🌶🍑🍓🍌🍐🥨🍳🥩
#precisionnutrition #coaching #healthiswealth @jolliffeh
Congrats to Mighty Mouse on completing her Precision Nutrition Coaching program! If you're interested in individualized nutrition coaching, contact Sarah @the Westshore Warehouse for a complimentary consultion to see what she can do for you. Join her March 17th for her next nutrition seminar at the gym. Contact us for more info. 🌽🥦🍈🍒🥥🍉🍅🥐🥕🍠🍍🍇🍆🥝🥑🌶🍑🍓🍌🍐🥨🍳🥩 #precisionnutrition  #coaching  #healthiswealth  @jolliffeh
Carrot, apple and raisin muffins. Once again I will be posting the recipe to my Facebook page. Find me @crazybootcamp_momma.... find out which substitutions I made! 
#healthyfood #muffins #healthyeatingforlife #healthcoach #precisionnutrition #precisionnutritioncoach
I love this because this reminds me of my sister 💗

Today’s quote : I’m practicing non -attachment . Accepting what comes and allowing it to leave when it’s time. What’s for me will be for me effortlessly.
I love this because this reminds me of my sister 💗 Today’s quote : I’m practicing non -attachment . Accepting what comes and allowing it to leave when it’s time. What’s for me will be for me effortlessly.
All diets work by limiting calories in one way or another.....keto isn’t magic. Again for those in back: keto isn’t MAGIC!!!➖
Repost from @avatarnutrition using @RepostRegramApp - Keto confusion?? Read all of it...
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A lot of people think keto is superior for fat loss, but truth is this is probably the biggest misconception about keto.
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Are ketogenic diets effective for weight loss? Yes! Multiple studies back this up...
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BUT, low fat diets, low protein diets, and any "diet" that reduces your caloric intake is ALSO effective for weight loss. --
The real question is if keto diets are somehow superior to other types of diets and the answer is 'no.'
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This statement is surprising to many keto advocates, and the first thing they would point to is a list of studies that report ketogenic diets out-performing other diet types.
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However, nearly every controlled study that matched protein and caloric intake between ketogenic diets and non-ketogenic conditions have failed to show a fat loss advantage for the ketogenic diet.
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What this means is that when both the ketogenic diet and non ketogenic diet reduce calories by the same amount and make sure that protein intake is equal in both diving conditions, the ketogenic diet is no more effective than the non ketogenic diet.
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When dieting, it is the protein aspect of the diet that takes priority. --
This is the primary reason @avatarnutrition prescribes relatively higher protein intakes because the science is very consistent and reporting that higher protein is essential for maximizing fat loss and preserving lean body mass.
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@mark.f.springer @the_fit_dietitian --
#avatarnutrition #iifym #teamscience #avatarfamily #ketodiet #keto #flexiblediet
All diets work by limiting calories in one way or another.....keto isn’t magic. Again for those in back: keto isn’t MAGIC!!!➖ Repost from @avatarnutrition using @RepostRegramApp - Keto confusion?? Read all of it... -- A lot of people think keto is superior for fat loss, but truth is this is probably the biggest misconception about keto. -- Are ketogenic diets effective for weight loss? Yes! Multiple studies back this up... -- BUT, low fat diets, low protein diets, and any "diet" that reduces your caloric intake is ALSO effective for weight loss. -- The real question is if keto diets are somehow superior to other types of diets and the answer is 'no.' -- This statement is surprising to many keto advocates, and the first thing they would point to is a list of studies that report ketogenic diets out-performing other diet types. -- However, nearly every controlled study that matched protein and caloric intake between ketogenic diets and non-ketogenic conditions have failed to show a fat loss advantage for the ketogenic diet. -- What this means is that when both the ketogenic diet and non ketogenic diet reduce calories by the same amount and make sure that protein intake is equal in both diving conditions, the ketogenic diet is no more effective than the non ketogenic diet. -- When dieting, it is the protein aspect of the diet that takes priority. -- This is the primary reason @avatarnutrition prescribes relatively higher protein intakes because the science is very consistent and reporting that higher protein is essential for maximizing fat loss and preserving lean body mass. -- @mark.f.springer @the_fit_dietitian -- #avatarnutrition  #iifym  #teamscience  #avatarfamily  #ketodiet  #keto  #flexiblediet 
#RepostSave @philgraham01 with @repostsaveapp ・・・ 📍THE TRUTH ABOUT LOSING FAT📍
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Pretty much every single person starting a new diet or exercise program has a physical or measurable goal. You know... they want to lose X pounds, lose fat, lose inches, fit into size whatever jeans... all that good stuff.
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And while there ain’t nothin’ wrong with having those goals, the problem comes when you start investing all of your expectation and motivation into achieving those things.
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Reason being, they’re volatile.
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Sure, you can set your diet and exercise up in a way to lose weight and/or build muscle, but you really don’t have much control over how quickly (or slowly) your body decides to change.
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You see, that’s what ultimately fails most people. They don’t feel like the results they see match the effort they’re putting in. Or maybe they don’t see progress at all and lose the drive to keep going.
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Here’s the truth of the situation. When it comes to seeing results, there’s a lot you can’t control. If you’re overly fixated on seeing results, there’s a good chance you’re going to burn out and lose motivation 👎
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The absolute BEST thing you can do is be indifferent to how quickly or slowly you’re progressing and instead focus on what you CAN control.
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You can’t control how fast the scale moves ❌, but you CAN control how consistently you follow your diet & exercise protocols ✅
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You can’t always control your food environment ❌, but you CAN control your food choices ✅. Or if you do overeat❌, how quickly you get back on track ✅
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Finally, it’s important to remember there’s a LOT more to this than simply getting leaner. How you treat yourself matters, too. If you have a good relationship with yourself mentally, it’ll be 1000x easier to stay consistent with your plan and get the body you want.
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I know, I know. Easier said than done. But regardless of how hard it is, it’s the truth. And I promise you, if you can learn to focus on what you CAN control and less on what you CAN’T control, you’re going to end up having a much more enjoyable and successful weight loss journey.
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#RepostSave  @philgraham01 with @repostsaveapp ・・・ 📍THE TRUTH ABOUT LOSING FAT📍 — Pretty much every single person starting a new diet or exercise program has a physical or measurable goal. You know... they want to lose X pounds, lose fat, lose inches, fit into size whatever jeans... all that good stuff. - And while there ain’t nothin’ wrong with having those goals, the problem comes when you start investing all of your expectation and motivation into achieving those things. - Reason being, they’re volatile. - Sure, you can set your diet and exercise up in a way to lose weight and/or build muscle, but you really don’t have much control over how quickly (or slowly) your body decides to change. - You see, that’s what ultimately fails most people. They don’t feel like the results they see match the effort they’re putting in. Or maybe they don’t see progress at all and lose the drive to keep going. - Here’s the truth of the situation. When it comes to seeing results, there’s a lot you can’t control. If you’re overly fixated on seeing results, there’s a good chance you’re going to burn out and lose motivation 👎 - The absolute BEST thing you can do is be indifferent to how quickly or slowly you’re progressing and instead focus on what you CAN control. - You can’t control how fast the scale moves ❌, but you CAN control how consistently you follow your diet & exercise protocols ✅ - You can’t always control your food environment ❌, but you CAN control your food choices ✅. Or if you do overeat❌, how quickly you get back on track ✅ - Finally, it’s important to remember there’s a LOT more to this than simply getting leaner. How you treat yourself matters, too. If you have a good relationship with yourself mentally, it’ll be 1000x easier to stay consistent with your plan and get the body you want. - I know, I know. Easier said than done. But regardless of how hard it is, it’s the truth. And I promise you, if you can learn to focus on what you CAN control and less on what you CAN’T control, you’re going to end up having a much more enjoyable and successful weight loss journey. ———
Personal best - 105kg front squats for 3 reps.
🏋🏻
Strength, mobility and stability is all heading in the right direction - not to mention my hip pain from injury is almost non-existent!
Personal best - 105kg front squats for 3 reps. 🏋🏻 Strength, mobility and stability is all heading in the right direction - not to mention my hip pain from injury is almost non-existent!
🚨🚨🚨 Mal di schiena? Curalo o previenilo con lo stretching 🚨🚨🚨
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🌑 Equipaggiamento: Corpo Libero
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🔂 2 Minuti di tenuta per lato di Stretch al:
Piriforme
Torsione tronco
Lombari
Dorsali
Psoas
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✌ Enjoy!
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📏Se hai dubbi o mi vuoi come Coach:
📧 info@marcomasoero.com
📲 whatsapp al 3482560580
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#allenamento #nutrition #bodytransformation #crossfit #precisionnutrition #fitnessjourney #gymlife #functionalfitness #nutrizione #dieta #milano #fitspiration #pranzo #bodybuilding #alimentazione #ricettefit #ricette #perderepeso #palestra
🚨🚨🚨 Mal di schiena? Curalo o previenilo con lo stretching 🚨🚨🚨 - 🌑 Equipaggiamento: Corpo Libero - 🔂 2 Minuti di tenuta per lato di Stretch al: Piriforme Torsione tronco Lombari Dorsali Psoas - ✌ Enjoy! - 📏Se hai dubbi o mi vuoi come Coach: 📧 info@marcomasoero.com 📲 whatsapp al 3482560580 . . . . . . . . . . . . . . . #allenamento  #nutrition  #bodytransformation  #crossfit  #precisionnutrition  #fitnessjourney  #gymlife  #functionalfitness  #nutrizione  #dieta  #milano  #fitspiration  #pranzo  #bodybuilding  #alimentazione  #ricettefit  #ricette  #perderepeso  #palestra 
Super excited about this!! The second location for @precision_nutrition_store will be in the largest gym in Kentucky!! 🙏🏻💯 @iron_jungle_24_fitness 💪🏻 #precisionnutrition
Super excited about this!! The second location for @precision_nutrition_store will be in the largest gym in Kentucky!! 🙏🏻💯 @iron_jungle_24_fitness 💪🏻 #precisionnutrition 
Crispy skin salmon with roasted sweet potato, beetroot and aubergine with a side salad of rocket, spinach and watercress. Packed with omega 3, fibre and protein. Cooked in delicious coconut oil. I always crisp off and eat the skin to benefit from all the omega 3 fatty acids this fish has to offer. #healthymums #healthyfats #healthyliving #balanceddiet #foodforhealth #Foodforinformation #fuelyourbody #eatingright #wearewhatweeat #eatclean #foodblogger #fuelyourambition #startitright #healthyliving #foodforhealth #Foodforinformation #fitnessmotivation #precisionnutrition #healthygoals #nutrition #Foodforhealing
Crispy skin salmon with roasted sweet potato, beetroot and aubergine with a side salad of rocket, spinach and watercress. Packed with omega 3, fibre and protein. Cooked in delicious coconut oil. I always crisp off and eat the skin to benefit from all the omega 3 fatty acids this fish has to offer. #healthymums  #healthyfats  #healthyliving  #balanceddiet  #foodforhealth  #Foodforinformation  #fuelyourbody  #eatingright  #wearewhatweeat  #eatclean  #foodblogger  #fuelyourambition  #startitright  #healthyliving  #foodforhealth  #Foodforinformation  #fitnessmotivation  #precisionnutrition  #healthygoals  #nutrition  #Foodforhealing 
Finalmente il weekend! Saldi! Shopping! Arriva l'ora di pranzo e devi fare gli ultimi giri. Te la prendi in relax e decidi di pranzare al centro commerciale ma intorno a te ci sono solo fast food, bar o gelaterie. 🎯 Ricorda una cosa: hai sempre una scelta! 🍳Ecco le opzioni che preferisco quando sono fuori! 💧Ricorda di chiedere da bere dell'acqua. 🥦Opta per qualcosa di sicuro: verdure alla griglia o al vapore o insalata e specifica che vuoi il condimento a parte! 🥫Ricorda di chiedere sempre tutto (sopratutto le insalate) senza salse e senza crostini. 🥗Vivila come se fosse un gioco! Migliore è l'opzione che scegli, più punti farai! 
Vuoi che diventi la tua Coach? Scrivimi o vai su
 www.berry-athletics.com info@ilariaberry.com
Whatsapp 338.2414150
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#berryathletics #motivation #balance #ibs #cambiamento 
#food #fitness #fatloss #2018 #intervaltraining #allenamento #nutrition #bodytransformation #berryathletics #dca #cioccolato #precisionnutrition #fitnessjourney #fitnessinspiration #gymlife #binge #nutrizione #dieta #milano #fitspiration #pms #alimentazione #ricettefit #ricette #obstacle #mangiaresano
Finalmente il weekend! Saldi! Shopping! Arriva l'ora di pranzo e devi fare gli ultimi giri. Te la prendi in relax e decidi di pranzare al centro commerciale ma intorno a te ci sono solo fast food, bar o gelaterie. 🎯 Ricorda una cosa: hai sempre una scelta! 🍳Ecco le opzioni che preferisco quando sono fuori! 💧Ricorda di chiedere da bere dell'acqua. 🥦Opta per qualcosa di sicuro: verdure alla griglia o al vapore o insalata e specifica che vuoi il condimento a parte! 🥫Ricorda di chiedere sempre tutto (sopratutto le insalate) senza salse e senza crostini. 🥗Vivila come se fosse un gioco! Migliore è l'opzione che scegli, più punti farai! Vuoi che diventi la tua Coach? Scrivimi o vai su www.berry-athletics.com info@ilariaberry.com Whatsapp 338.2414150 . . . . . . . . . . . . . . . . . #berryathletics  #motivation  #balance  #ibs  #cambiamento  #food  #fitness  #fatloss  #2018  #intervaltraining  #allenamento  #nutrition  #bodytransformation  #berryathletics  #dca  #cioccolato  #precisionnutrition  #fitnessjourney  #fitnessinspiration  #gymlife  #binge  #nutrizione  #dieta  #milano  #fitspiration  #pms  #alimentazione  #ricettefit  #ricette  #obstacle  #mangiaresano 
YEAR ONE
CSCS, EFTI Tier 2, EFTI Tier 3, Pn 1 (Chapter 5), Animal Flow, Kettlebell 1, Kettlebell 2, Pre/Post Natal, Trigger Point, ViPR, EQX H2O Coach, Precision Running Coach

YEAR TWO GOALS
EFTI Master Instructor, FMS 1, FMS 2, Tier X #equinox #equinoxcolumbuscircle #equinoxmademedoit #committosomething #committo2018 #nsca #nscacscs #efti #precisionnutrition #functionalmvmt #animalflow #vipr_global #tp_therapy #eqxh2o #precisionrunning #eftimasterinstructors #tierx #equinoxtierx #mcooperman
YEAR ONE CSCS, EFTI Tier 2, EFTI Tier 3, Pn 1 (Chapter 5), Animal Flow, Kettlebell 1, Kettlebell 2, Pre/Post Natal, Trigger Point, ViPR, EQX H2O Coach, Precision Running Coach YEAR TWO GOALS EFTI Master Instructor, FMS 1, FMS 2, Tier X #equinox  #equinoxcolumbuscircle  #equinoxmademedoit  #committosomething  #committo2018  #nsca  #nscacscs  #efti  #precisionnutrition  #functionalmvmt  #animalflow  #vipr_global  #tp_therapy  #eqxh2o  #precisionrunning  #eftimasterinstructors  #tierx  #equinoxtierx  #mcooperman 
Lets barter, @sanantonio .
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Front page on the newsletter as a new member.  Let’s see what I can drum up! #swiftspeed #swiftstrength #swiftperformancetraining #athleteperformance #precisionnutrition #onlinefitness #onlinefitnesscoach #onlineweightloss
Been more antisocial than normal this weekend but lots of learning. Moving along and almost done my second Nutrition course. Learned a lot of cool things with this one and definitely recommend it. It’s been long overdue. Goal was to finish it before the end of February and it should be done :) #PrecisionNutrition #ContinousImprovement #Knowledge #Learning #Improving
Been more antisocial than normal this weekend but lots of learning. Moving along and almost done my second Nutrition course. Learned a lot of cool things with this one and definitely recommend it. It’s been long overdue. Goal was to finish it before the end of February and it should be done :) #PrecisionNutrition  #ContinousImprovement  #Knowledge  #Learning  #Improving 
💥Monday motivation!
<
💥Being strong makes you better at everything. Everyone should be strength training and if you’re not with a goal of being fit...you won’t be successful. Being strong in the realm of strength training makes you faster and allows you to jump higher. You recover from exercise easier. And your body runs better overall.
<
💥And this is not your grandparent’s nautilus training. We need squats, deadlifts, lunges, rows, and presses. We need carries as well. Active strength training that can be recreated in everyday activities.
<
💥This does not involve some crazy explanation. Your body’s muscular system needs to be stressed in order to make changes. There’s only so much cardio and stretching can do for us. Stress the body. It’s not delicate and fragile!
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#powerlifting #lifting #strength #training #damicofitness #motivation #fitness #instafitness #onlinecoach #trainingmotivation #coach #physique #bodybuilding #squat #deadlift #bench #fatloss #fatlossmotivation #trainer #ironaddict #fitnessaddict #motivationmonday #monday #precisionnutrition #hard #effort
💥Monday motivation! < 💥Being strong makes you better at everything. Everyone should be strength training and if you’re not with a goal of being fit...you won’t be successful. Being strong in the realm of strength training makes you faster and allows you to jump higher. You recover from exercise easier. And your body runs better overall. < 💥And this is not your grandparent’s nautilus training. We need squats, deadlifts, lunges, rows, and presses. We need carries as well. Active strength training that can be recreated in everyday activities. < 💥This does not involve some crazy explanation. Your body’s muscular system needs to be stressed in order to make changes. There’s only so much cardio and stretching can do for us. Stress the body. It’s not delicate and fragile! ________________________________ #powerlifting  #lifting  #strength  #training  #damicofitness  #motivation  #fitness  #instafitness  #onlinecoach  #trainingmotivation  #coach  #physique  #bodybuilding  #squat  #deadlift  #bench  #fatloss  #fatlossmotivation  #trainer  #ironaddict  #fitnessaddict  #motivationmonday  #monday  #precisionnutrition  #hard  #effort 
Hooked my mom up w some new training equipment and started coaching her on how to get that muscle mass and bone density up! 💪😃 ❤️ 💯
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✔ Everlast Power Brackets ✔ Sturdy yet light, easy on space, and adjustable in height, these power brackets can help seniors like my mom work on her assisted squats, assisted lunges, and inverted rows 👍 .
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✔ Everlast Smart FIT Jump Rope ✔ Light weight w soft handles and adjustable in length, this rope comes w an app that tracks skips, time, kcals burned, and exercise history. I use this w my mom for her energy systems development, practicing footwork patterns to stay sharp, and for accountability at a distance (mom lives in Brea, I live in Redondo Beach)👍 .
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✔ SKLZ / EXOS 8 lb. Trainer Medicine Ball ✔ The trainer series of equipment from SKLZ / EXOS is perfect for novices and seniors training at home because they have small pictures of exercises printed on them, making it easy to remember how to perform a few fundamental movements correctly. This 8 lb. med ball is a nice size and shape for training rotational (transverse plane) movements and developing core strength 👍
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✔ SKLZ / EXOS Trainer Mat ✔ This mat is also from the trainer series from SKLZ / EXOS and is perfect for novices and seniors training at home. It is soft and has small pictures printed on it demonstrating a few basic things to do for movement prep, strength training, and recovery 👍
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@Equinox @Everlast @Team_EXOS @SKLZ
Hooked my mom up w some new training equipment and started coaching her on how to get that muscle mass and bone density up! 💪😃 ❤️ 💯 . . ✔ Everlast Power Brackets ✔ Sturdy yet light, easy on space, and adjustable in height, these power brackets can help seniors like my mom work on her assisted squats, assisted lunges, and inverted rows 👍 . . ✔ Everlast Smart FIT Jump Rope ✔ Light weight w soft handles and adjustable in length, this rope comes w an app that tracks skips, time, kcals burned, and exercise history. I use this w my mom for her energy systems development, practicing footwork patterns to stay sharp, and for accountability at a distance (mom lives in Brea, I live in Redondo Beach)👍 . . ✔ SKLZ / EXOS 8 lb. Trainer Medicine Ball ✔ The trainer series of equipment from SKLZ / EXOS is perfect for novices and seniors training at home because they have small pictures of exercises printed on them, making it easy to remember how to perform a few fundamental movements correctly. This 8 lb. med ball is a nice size and shape for training rotational (transverse plane) movements and developing core strength 👍 . . ✔ SKLZ / EXOS Trainer Mat ✔ This mat is also from the trainer series from SKLZ / EXOS and is perfect for novices and seniors training at home. It is soft and has small pictures printed on it demonstrating a few basic things to do for movement prep, strength training, and recovery 👍 . . @Equinox @Everlast @Team_EXOS @SKLZ
Have you tried all the diets available on the market?

Join me for one habit at a time, one year coaching program that will change your life forever.
For more info visit my website. .
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#nutritioncoach #nutritioncoaching #procoach #precisionnutrition #personaltrainer #personalchef #change #makeachange #habits #onehabitatatime #lifegoals
New Series beginning in March: Supplements for healthy living 101 (Comment below if you’re interested in being added to the list) #getinneractive #nutritioncoaching #smartnutrition #precisionnutrition
Let’s spend more time focusing on how to make these behavioral changes because we have the information at our fingers. Application of knowledge is power. Now let’s execute and see results. Cred: @precisionnutrition 
#lifestylenutrition10504 #precisionnutrition #behaviorchange #healthylifestyle #lifestylechange #armonkny #chappaquany #bedfordny #westchesterny #greenwhichct #pleasantvilleny #katonahny #mountkiscony
>>What travel has taught me about food, exercise, and my relationship with my body<<
New blog post - hit the link in my bio!
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I returned from El Salvador a few days ago, and as is often typical for me when traveling, I learned more about my relationships with food, exercise, and my body. In addition, many of the lightbulb moments I experienced during my backpacking travels and while living at home after college were reinforced.
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During those times, I was purely focused on my behaviors, mindset, and learning to finally connect with my body; not physical outcomes. Yet I lost weight without trying.
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I was incredibly perplexed by this after white-knuckling my way through life with food and exercise for almost a decade. I reflected on these times and started to connect the dots.
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Read about what I learned in my latest post!
>>What travel has taught me about food, exercise, and my relationship with my body<< New blog post - hit the link in my bio! . I returned from El Salvador a few days ago, and as is often typical for me when traveling, I learned more about my relationships with food, exercise, and my body. In addition, many of the lightbulb moments I experienced during my backpacking travels and while living at home after college were reinforced. . During those times, I was purely focused on my behaviors, mindset, and learning to finally connect with my body; not physical outcomes. Yet I lost weight without trying. . I was incredibly perplexed by this after white-knuckling my way through life with food and exercise for almost a decade. I reflected on these times and started to connect the dots. . Read about what I learned in my latest post!
🚨🚨🚨 QUESTA GUIDA È UNA SERIE DI POST, NON GUARDARE AL SINGOLO POST, CERCA TUTTI QUELLI CON LA SCRITTA GUIDA NEL TITOLO E GUARDA LA VISIONE DI INSIEME
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CERCA ANCHE "GUIDA AL PASTO" NEI POST PRECEDENTI PER AVERE UN IDEA DEL PUNTO IN CUI SIAMO ARRIVATI.
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NON ANDARE IN PANICO SE NON TI PIACE QUELLO CHE VEDI O PREFERISCI MANGIARE ALTRO, SONO I MIEI CONSIGLI BASATI SUI MIEI GUSTI E SULLA MIA ESPERIENZA, TI STO SPIEGANDO, IN UNA SERIE DI POST COME CONTROLLARE IL TUO APPORTO ENERGETICO DAL CIBO IN UNA MANIERA SEMPLICE E SOSTENIBILE NEL TEMPO. 🚨🚨🚨
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🍚 Pranzo:
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Ho sempre amato le guide pratiche e utilizzabili da subito, e dato che ne ho trovate sempre poche ho deciso di realizzarle da solo.
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Questi sono altri 3 esempi di pranzo, in un'ottica di alimentazione salutare, che uso più spesso, sia io, sia con le persone che lavoro. Le trovo un ottimo compromesso tra gusto, salute, praticità e velocità di preparazione.
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Scegline una e usala, è gratis!
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📏Se hai dubbi o mi vuoi come Coach:
📧 info@marcomasoero.com
📲 whatsapp al 3482560580
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#allenamento #nutrition #bodytransformation #crossfit #precisionnutrition #fitnessjourney #gymlife #functionalfitness #nutrizione #dieta #milano #fitspiration #pranzo #bodybuilding #alimentazione #ricettefit #ricette #perderepeso #palestra
🚨🚨🚨 QUESTA GUIDA È UNA SERIE DI POST, NON GUARDARE AL SINGOLO POST, CERCA TUTTI QUELLI CON LA SCRITTA GUIDA NEL TITOLO E GUARDA LA VISIONE DI INSIEME - CERCA ANCHE "GUIDA AL PASTO" NEI POST PRECEDENTI PER AVERE UN IDEA DEL PUNTO IN CUI SIAMO ARRIVATI. - NON ANDARE IN PANICO SE NON TI PIACE QUELLO CHE VEDI O PREFERISCI MANGIARE ALTRO, SONO I MIEI CONSIGLI BASATI SUI MIEI GUSTI E SULLA MIA ESPERIENZA, TI STO SPIEGANDO, IN UNA SERIE DI POST COME CONTROLLARE IL TUO APPORTO ENERGETICO DAL CIBO IN UNA MANIERA SEMPLICE E SOSTENIBILE NEL TEMPO. 🚨🚨🚨 - 🍚 Pranzo: - Ho sempre amato le guide pratiche e utilizzabili da subito, e dato che ne ho trovate sempre poche ho deciso di realizzarle da solo. - Questi sono altri 3 esempi di pranzo, in un'ottica di alimentazione salutare, che uso più spesso, sia io, sia con le persone che lavoro. Le trovo un ottimo compromesso tra gusto, salute, praticità e velocità di preparazione. - Scegline una e usala, è gratis! - 📏Se hai dubbi o mi vuoi come Coach: 📧 info@marcomasoero.com 📲 whatsapp al 3482560580 . . . . . . . . . . . . . . . #allenamento  #nutrition  #bodytransformation  #crossfit  #precisionnutrition  #fitnessjourney  #gymlife  #functionalfitness  #nutrizione  #dieta  #milano  #fitspiration  #pranzo  #bodybuilding  #alimentazione  #ricettefit  #ricette  #perderepeso  #palestra 
When your WIFE has bigger legs than most of the guys in your gym 😍😏 #mine 🤪 #pumpsforpancakes #dothehardstuff
Facts! It’s time to get up and move! Today is just another day to get it done! Everyone says don’t skip Monday’s but let’s be honest don’t skip no day you can’t afford any set backs in your goals anyway! .
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#healthyworkouts #mommymakeover #wonderwomantraining #mealpreplife #healthandwealth #activemom #loveyourlifeorchangeit #bodygoalsaf #losethegut #nutritionclub #nutritioniskey #cleannutrition #healthyliving #eatbetterfeelbetter #workoutgirl #workoutswag #workoutfood #workoutgrind #nutritioncoaching #precisionnutrition #byebyefat #healthierme #fruitsandveggies #nourishyourself #eatcolorful #foodasmedicine #beautifulbeastfitness #weightmanagement #holistichealthcoach
Facts! It’s time to get up and move! Today is just another day to get it done! Everyone says don’t skip Monday’s but let’s be honest don’t skip no day you can’t afford any set backs in your goals anyway! . . . . . #healthyworkouts  #mommymakeover  #wonderwomantraining  #mealpreplife  #healthandwealth  #activemom  #loveyourlifeorchangeit  #bodygoalsaf  #losethegut  #nutritionclub  #nutritioniskey  #cleannutrition  #healthyliving  #eatbetterfeelbetter  #workoutgirl  #workoutswag  #workoutfood  #workoutgrind  #nutritioncoaching  #precisionnutrition  #byebyefat  #healthierme  #fruitsandveggies  #nourishyourself  #eatcolorful  #foodasmedicine  #beautifulbeastfitness  #weightmanagement  #holistichealthcoach 
Winter warmer slow cooker meals. Pork shoulder with root veg and gravy... plenty of protein, fats and carbs to keep a constant supply of calories and gains.
🥘 
Since weightlifting properly I have abandoned a low carb diet and embarked upon a less restrictive calorie-focused diet (with a specific interest in meeting my protein needs).
🏋️‍♂️
This has seen me put plenty of weight on the barbell and plenty of weight on the weighing scale (70kg to 75kg) in 3 months. My body fat is up, but then so is my strength and I’m guessing, my muscle mass too.
👨‍🍳
Life is good
Winter warmer slow cooker meals. Pork shoulder with root veg and gravy... plenty of protein, fats and carbs to keep a constant supply of calories and gains. 🥘 Since weightlifting properly I have abandoned a low carb diet and embarked upon a less restrictive calorie-focused diet (with a specific interest in meeting my protein needs). 🏋️‍♂️ This has seen me put plenty of weight on the barbell and plenty of weight on the weighing scale (70kg to 75kg) in 3 months. My body fat is up, but then so is my strength and I’m guessing, my muscle mass too. 👨‍🍳 Life is good
Push-up variation:
SLOWLY lower allllll the way down until your entire body is resting on the ground. Then push back up (you can push up on your knees for a modified version.) You get a larger range of motion. Warning: this one could make you sore...😬 comment below if you need me to make a video!
Push-up variation: SLOWLY lower allllll the way down until your entire body is resting on the ground. Then push back up (you can push up on your knees for a modified version.) You get a larger range of motion. Warning: this one could make you sore...😬 comment below if you need me to make a video!
Level 1 down next up level 2. I highly recommend #precisionnutrition to any fellow trainers. It’s been great to go back over my nutritional knowledge, learn some new and remember some old. No matter how experienced you are you should always strive to improve.
Level 1 down next up level 2. I highly recommend #precisionnutrition  to any fellow trainers. It’s been great to go back over my nutritional knowledge, learn some new and remember some old. No matter how experienced you are you should always strive to improve.
What’s your inner drive?
What’s your inner drive?
A chi di voi non è mai capitato quell'attacco di fame nervosa o fame per noia o fame per chissà cosa..che poi non è fame? :) E quante volte ti sei ritrovata a chiederti il perché, a pentirti di averlo fatto e a continuare a non capire perché? 🦄 Ricorda: la comprensione è fondamentale ma l'azione è l'unica cosa che può sostituire un'altra azione. 🎡A volte ci troviamo in delle spirali di comportamenti automatici e non sappiamo come gestirle. Inizia a FARE qualcosa di diverso in quei momenti e piano piano riuscirai a sostituire un'abitudine negativa con una positiva. 🛩 Sei sul lavoro e ti sembra di non poter fare niente di tutto questo? Chiuditi in bagno e prenditi i tuoi 5 minuti di tranquillità e relax. Oppure fai 15 squat! 🎧Da quant'è che non ascolti una canzone e canti a squarciagola? Essere adulti non vuol dire essere seriosi e dimenticare delle piccole follie che ci fanno stare bene! 🎯A volte anche pulire, liberarsi di qualcosa di vecchio che non usiamo da tempo o mettere a posto una stanza può essere di aiuto. Il tuo ambiente rispecchia un po' quello che sei. Fai ordine nella tua testa, nella tua stanza e nel tuo stomaco! 
Vuoi che diventi la tua Coach?
Scrivimi o vai su www.berryathletics.com info@ilariaberry.com
Whatsapp 338.2414150
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#berryathletics #motivation #balance #ibs #cambiamento 
#food #fitness #fatloss #2018 #intervaltraining #allenamento #nutrition #bodytransformation #berryathletics #dca #cioccolato #precisionnutrition #fitnessjourney #fitnessinspiration #gymlife #binge #nutrizione #dieta #milano #fitspiration #pms #alimentazione #ricettefit #ricette #obstacle #mangiaresano
A chi di voi non è mai capitato quell'attacco di fame nervosa o fame per noia o fame per chissà cosa..che poi non è fame? :) E quante volte ti sei ritrovata a chiederti il perché, a pentirti di averlo fatto e a continuare a non capire perché? 🦄 Ricorda: la comprensione è fondamentale ma l'azione è l'unica cosa che può sostituire un'altra azione. 🎡A volte ci troviamo in delle spirali di comportamenti automatici e non sappiamo come gestirle. Inizia a FARE qualcosa di diverso in quei momenti e piano piano riuscirai a sostituire un'abitudine negativa con una positiva. 🛩 Sei sul lavoro e ti sembra di non poter fare niente di tutto questo? Chiuditi in bagno e prenditi i tuoi 5 minuti di tranquillità e relax. Oppure fai 15 squat! 🎧Da quant'è che non ascolti una canzone e canti a squarciagola? Essere adulti non vuol dire essere seriosi e dimenticare delle piccole follie che ci fanno stare bene! 🎯A volte anche pulire, liberarsi di qualcosa di vecchio che non usiamo da tempo o mettere a posto una stanza può essere di aiuto. Il tuo ambiente rispecchia un po' quello che sei. Fai ordine nella tua testa, nella tua stanza e nel tuo stomaco! Vuoi che diventi la tua Coach? Scrivimi o vai su www.berryathletics.com info@ilariaberry.com Whatsapp 338.2414150 . . . . . . . . . . . . . . . . . #berryathletics  #motivation  #balance  #ibs  #cambiamento  #food  #fitness  #fatloss  #2018  #intervaltraining  #allenamento  #nutrition  #bodytransformation  #berryathletics  #dca  #cioccolato  #precisionnutrition  #fitnessjourney  #fitnessinspiration  #gymlife  #binge  #nutrizione  #dieta  #milano  #fitspiration  #pms  #alimentazione  #ricettefit  #ricette  #obstacle  #mangiaresano 
[Countdown to Memorial Day] Deep in thought about how swimsuit season is only 14 weeks away and how I seriously need to kick it in gear. I’ve been eating at a caloric surplus for the past few months and have packed on some good… and not so good weight since this pic was taken.
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I don’t care who you are… it’s hard to stay motivated in the winter. The sun doesn’t come up until after you’ve woken up and it goes down before you get home from work. It’s cold, it’s cloudy, and it’s a bit depressing. With that said, I looked up the weather this morning and saw 70’s and sun which made me realize I need to stop eating brookies right before bed and start focusing on my goals. (Seriously made brookies last night after a burger… because #Cravings & #RealLife).
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With that said, my focus over the next couple of weeks is to significantly limit my intake of processed foods and focus on getting proper nutrients from whole foods.  Starting in two weeks I’ll begin a slight caloric deficit and increase my cardio to begin ‘cutting’ down for the summer.
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What’re your plans to get prepared for swimsuit season? Do you have a set program or are you just winging it?  Hint: you’re going to have 100% better results from following a program than if you just go to the gym and put together a half-assed workout.  Even if it’s something free from a men’s health magazine or bodybuilding.com… it’s better than not having a plan. Get a plan, follow it, see results. I’ll keep you posted on my summer cut starting in a couple of weeks… but for now, baby steps… *throwing away the brookies from last night* 😫😜 #BodyByBuckley
[Countdown to Memorial Day] Deep in thought about how swimsuit season is only 14 weeks away and how I seriously need to kick it in gear. I’ve been eating at a caloric surplus for the past few months and have packed on some good… and not so good weight since this pic was taken. • I don’t care who you are… it’s hard to stay motivated in the winter. The sun doesn’t come up until after you’ve woken up and it goes down before you get home from work. It’s cold, it’s cloudy, and it’s a bit depressing. With that said, I looked up the weather this morning and saw 70’s and sun which made me realize I need to stop eating brookies right before bed and start focusing on my goals. (Seriously made brookies last night after a burger… because #Cravings  & #RealLife ). • With that said, my focus over the next couple of weeks is to significantly limit my intake of processed foods and focus on getting proper nutrients from whole foods. Starting in two weeks I’ll begin a slight caloric deficit and increase my cardio to begin ‘cutting’ down for the summer. • What’re your plans to get prepared for swimsuit season? Do you have a set program or are you just winging it? Hint: you’re going to have 100% better results from following a program than if you just go to the gym and put together a half-assed workout. Even if it’s something free from a men’s health magazine or bodybuilding.com… it’s better than not having a plan. Get a plan, follow it, see results. I’ll keep you posted on my summer cut starting in a couple of weeks… but for now, baby steps… *throwing away the brookies from last night* 😫😜 #BodyByBuckley 
*** ONE WEEK TO GO ***
Here are just a few of my favourite transformation moments in the last couple of years. There are so many more I would love to share... one of them being YOURS!!! This week is the final opportunity to sign up to the last TAKE CHARGE OF YOUR TEMPLE programme before I leave for maternity. 12 weeks of Transformational coaching for the mindset, exercise and nutrition. If you want to start feeling your best NOW and learn how to keep it that way forever... book a FREE call. www.meetme.so/leanneheavens #norwichpersonaltrainer #healthcoach #precisionnutrition #loseweight #feelamazing #bringonspring #transformation
*** ONE WEEK TO GO *** Here are just a few of my favourite transformation moments in the last couple of years. There are so many more I would love to share... one of them being YOURS!!! This week is the final opportunity to sign up to the last TAKE CHARGE OF YOUR TEMPLE programme before I leave for maternity. 12 weeks of Transformational coaching for the mindset, exercise and nutrition. If you want to start feeling your best NOW and learn how to keep it that way forever... book a FREE call. www.meetme.so/leanneheavens #norwichpersonaltrainer  #healthcoach  #precisionnutrition  #loseweight  #feelamazing  #bringonspring  #transformation 
“Every step is the destination.”
@all_for_yew
“Every step is the destination.” @all_for_yew
To a certain extent it's true, you are what you eat. A closer truth would be, though, that you are what you digest and absorb.
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Two things that can affect this:
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·How do the foods you eat make you feel? Is your stomach angry or do you get annoying headaches after you eat? Pay attention. Your body might be trying to tell you something isn't right in your system or that those foods aren't right for you. Respect the message.
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·How relaxed are you while you're eating? Your body does it's best digesting when it isn't rushing around and eating on the go. Pausing, taking a breath, and paying attention to the food you eat will help get your body ready to do it's best work 🙌
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#payattention #restanddigest #precisionnutrition #birthfit #nutrition #mindset
To a certain extent it's true, you are what you eat. A closer truth would be, though, that you are what you digest and absorb. * Two things that can affect this: * ·How do the foods you eat make you feel? Is your stomach angry or do you get annoying headaches after you eat? Pay attention. Your body might be trying to tell you something isn't right in your system or that those foods aren't right for you. Respect the message. * ·How relaxed are you while you're eating? Your body does it's best digesting when it isn't rushing around and eating on the go. Pausing, taking a breath, and paying attention to the food you eat will help get your body ready to do it's best work 🙌 * #payattention  #restanddigest  #precisionnutrition  #birthfit  #nutrition  #mindset 
#memes on point. When you learn about food and feed your activity the composition of food has little* to do with success. So rock on with your bad self- #eatthatocecream meme from @drunkbetch —————————————* food composition is important when you are looking to achieve a lower level of BF%. Additionally, if you have any diagnoses, illness or disease where sugar can be a catalyst I recommend limiting sugar intake. Otherwise I encourage you to eat the abundant food sources available. #wellness #macros #food #lifeisyummy #eatyourfuel #precisionnutrition
#memes  on point. When you learn about food and feed your activity the composition of food has little* to do with success. So rock on with your bad self- #eatthatocecream  meme from @drunkbetch —————————————* food composition is important when you are looking to achieve a lower level of BF%. Additionally, if you have any diagnoses, illness or disease where sugar can be a catalyst I recommend limiting sugar intake. Otherwise I encourage you to eat the abundant food sources available. #wellness  #macros  #food  #lifeisyummy  #eatyourfuel  #precisionnutrition 
⚠NOTA: I quantitativi di carboidrati sono intesi in grammi su 100gr di alimento. Quante volte ti sei sentita dire di eliminare la frutta quando devi perdere peso, perché contiene molti zuccheri?
🦄La frutta contiene zuccheri, MA anche molta acqua, fibre, vitamine e sali minerali, il che la rendono un alimento saziante, nutriente ma non particolarmente "denso" dal punto di vista dei macronutrienti. 🍎La frutta può essere consumata giornalmente senza problemi, ovviamente come tutto, nella giusta quantità. Ma qual è la giusta quantità? 2-3 frutti al giorno vanno benissimi, in soggetti che non presentano sintomatologie legate a colon irritabile/sensibilità specifiche o problemi di altra natura. 🍐Vi sconsiglio invece di farvi delle mega zuppiere di macedonia, magari anche con aggiunta di zucchero o miele, se non volete gonfiarvi come canotti.🍰Il fruttosio, oltre i 30 grammi nello stesso pasto, provoca fermentazione e meteorismo. 🍌Occhio invece ai succhi di frutta -che spesso hanno zuccheri aggiunti- e alla frutta disidratata. Se alla frutta togli tutta l'acqua, a parità di peso, sarà molto più calorica di quella fresca. Riguardo i succhi di frutta, anche quelli naturali, è molto più immediato "bere" tre arance che mangiarne una. Quindi ti consiglio di consumare sempre la tua frutta fresca e nella sua condizione naturale.
Vuoi che diventi la tua Coach?
Scrivimi o vai su www.berryathletics.com info@ilariaberry.com
Whatsapp 338.2414150
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#berryathletics #motivation #balance #ibs #cambiamento 
#food #fitness #fatloss #2018 #intervaltraining #allenamento #nutrition #bodytransformation #berryathletics #dca #cioccolato #precisionnutrition #fitnessjourney #fitnessinspiration #gymlife #binge #nutrizione #dieta #milano #fitspiration #pms #alimentazione #ricettefit #ricette #obstacle #mangiaresano
⚠NOTA: I quantitativi di carboidrati sono intesi in grammi su 100gr di alimento. Quante volte ti sei sentita dire di eliminare la frutta quando devi perdere peso, perché contiene molti zuccheri? 🦄La frutta contiene zuccheri, MA anche molta acqua, fibre, vitamine e sali minerali, il che la rendono un alimento saziante, nutriente ma non particolarmente "denso" dal punto di vista dei macronutrienti. 🍎La frutta può essere consumata giornalmente senza problemi, ovviamente come tutto, nella giusta quantità. Ma qual è la giusta quantità? 2-3 frutti al giorno vanno benissimi, in soggetti che non presentano sintomatologie legate a colon irritabile/sensibilità specifiche o problemi di altra natura. 🍐Vi sconsiglio invece di farvi delle mega zuppiere di macedonia, magari anche con aggiunta di zucchero o miele, se non volete gonfiarvi come canotti.🍰Il fruttosio, oltre i 30 grammi nello stesso pasto, provoca fermentazione e meteorismo. 🍌Occhio invece ai succhi di frutta -che spesso hanno zuccheri aggiunti- e alla frutta disidratata. Se alla frutta togli tutta l'acqua, a parità di peso, sarà molto più calorica di quella fresca. Riguardo i succhi di frutta, anche quelli naturali, è molto più immediato "bere" tre arance che mangiarne una. Quindi ti consiglio di consumare sempre la tua frutta fresca e nella sua condizione naturale. Vuoi che diventi la tua Coach? Scrivimi o vai su www.berryathletics.com info@ilariaberry.com Whatsapp 338.2414150 . . . . . . . . . . . . . . . . . #berryathletics  #motivation  #balance  #ibs  #cambiamento  #food  #fitness  #fatloss  #2018  #intervaltraining  #allenamento  #nutrition  #bodytransformation  #berryathletics  #dca  #cioccolato  #precisionnutrition  #fitnessjourney  #fitnessinspiration  #gymlife  #binge  #nutrizione  #dieta  #milano  #fitspiration  #pms  #alimentazione  #ricettefit  #ricette  #obstacle  #mangiaresano 
🔥Late night snacking.
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🔥It is one of the major issues we all get in trouble with at times when trying to lose fat. We are good all day...ate our meals, snacked minimally, drank water, and we just feel fucking awesome! It was a good day even by @icecube standards!
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🔥We did our chores, ate a nice dinner, and we checked our emails. So now it’s time for us to hunker down and jam out for an hour or so before bed.
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🔥But how else are we supposed to enjoy our evening without munching on SOMETHING? It’s so easy for us to mindlessly eat while we watch TV. We want to stay on track...but we also want to live a little. It’s a conflict that we stumble across often...what do we do??
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🔥In general, it all comes down to planning and strategizing. Without a plan, your fat loss goal is a dream. Ensure that you can plan ahead and make sure that your frig is stocked with low calorie choices and you plan ahead for if/when you get that ferocious hunger. And drink water...seriously!
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🔥Keep yourself in the game. Don’t be a slave to your short term emotional needs! Good day!
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#iifym #flexibledieting #powerlifting #food #morningtime #friday #bodybuilding #fatloss #muscle #musclebuilding #muscle #barbell #fitness #fitnessaddict #ironaddict #foodaddict #foodie #damicofitness #precisionnutrition #barbell #nutrition #coach #onlinepersonaltrainer #onlinefitness #onlinecoach #canva #snacks #apples #cheezits #carrots #mondaymotivation
🔥Late night snacking. < 🔥It is one of the major issues we all get in trouble with at times when trying to lose fat. We are good all day...ate our meals, snacked minimally, drank water, and we just feel fucking awesome! It was a good day even by @icecube standards! < 🔥We did our chores, ate a nice dinner, and we checked our emails. So now it’s time for us to hunker down and jam out for an hour or so before bed. < 🔥But how else are we supposed to enjoy our evening without munching on SOMETHING? It’s so easy for us to mindlessly eat while we watch TV. We want to stay on track...but we also want to live a little. It’s a conflict that we stumble across often...what do we do?? < 🔥In general, it all comes down to planning and strategizing. Without a plan, your fat loss goal is a dream. Ensure that you can plan ahead and make sure that your frig is stocked with low calorie choices and you plan ahead for if/when you get that ferocious hunger. And drink water...seriously! < 🔥Keep yourself in the game. Don’t be a slave to your short term emotional needs! Good day! _________________________________ #iifym  #flexibledieting  #powerlifting  #food  #morningtime  #friday  #bodybuilding  #fatloss  #muscle  #musclebuilding  #muscle  #barbell  #fitness  #fitnessaddict  #ironaddict  #foodaddict  #foodie  #damicofitness  #precisionnutrition  #barbell  #nutrition  #coach  #onlinepersonaltrainer  #onlinefitness  #onlinecoach  #canva  #snacks  #apples  #cheezits  #carrots  #mondaymotivation 
ASK THE RIGHT QUESTIONS
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I came across a post from “Breaking Muscle” and it made a lot of sense. We can’t find the answers and reach our goals until we ask the right questions.
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HOW DO KEEP WEIGHT OFF?-Not “How do I lose weight?” Personal experience and research all show most people have lost weight. But people can’t keep it off. The answer lies a little deeper than a simple diet. How you eat, why you eat, guilt, environment, craving, avoidance and relationships all have a part to play. Until we determine what our needs are and what place food and activity play in this we will continue to revert back to old habits.
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WHAT TYPE OF ACTIVITY BRINGS ME JOY?-Not, “What’s the best workout?” The best workout is one that you look forward to. That brings you to “flow.” That you lose yourself in. It’s normal to have a little friction when you start but once you’re engaged do you feel good? After you’re done, do feel accomplished? At peace? This is the activity that you can maintain for life.
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DOES WHAT I DO MAKE ME HEALTHIER?-Not, “Do I look hot?” Look there’s nothing wrong with feeling you’re attractive. It’s a biological, psychological driver. But if that’s your main motivation than it fades. And it’s dependent on a subjective opinion. Being stressed out over what you eat or beat up all the at the gym has long-term negative health effects. Food and activity should build your resilience, improve your performance, enhance your mental health, keep you vibrant and engaged.
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Ask the right questions. Explore your answers. Experiment and adjust.
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Hanging out with my family watching my nephew with the Halifax High School City Championship.
ASK THE RIGHT QUESTIONS - I came across a post from “Breaking Muscle” and it made a lot of sense. We can’t find the answers and reach our goals until we ask the right questions. - HOW DO KEEP WEIGHT OFF?-Not “How do I lose weight?” Personal experience and research all show most people have lost weight. But people can’t keep it off. The answer lies a little deeper than a simple diet. How you eat, why you eat, guilt, environment, craving, avoidance and relationships all have a part to play. Until we determine what our needs are and what place food and activity play in this we will continue to revert back to old habits. - WHAT TYPE OF ACTIVITY BRINGS ME JOY?-Not, “What’s the best workout?” The best workout is one that you look forward to. That brings you to “flow.” That you lose yourself in. It’s normal to have a little friction when you start but once you’re engaged do you feel good? After you’re done, do feel accomplished? At peace? This is the activity that you can maintain for life. - DOES WHAT I DO MAKE ME HEALTHIER?-Not, “Do I look hot?” Look there’s nothing wrong with feeling you’re attractive. It’s a biological, psychological driver. But if that’s your main motivation than it fades. And it’s dependent on a subjective opinion. Being stressed out over what you eat or beat up all the at the gym has long-term negative health effects. Food and activity should build your resilience, improve your performance, enhance your mental health, keep you vibrant and engaged. - Ask the right questions. Explore your answers. Experiment and adjust. - Hanging out with my family watching my nephew with the Halifax High School City Championship.
Питание - основа самочувствия, процессов жизнедеятельности и настроения!
Я стал углубляться в эту тему с огромным удовольствием!
Жду начала обучения #precisionnutrition
Но с их помощью запилил интересную статью на своём канале!
О том, какие стоит сделать шаги, для устранения недочётов в собственном рационе!
Эта информация работает!
Ссылка на канал, как обычно, в профиле!
#ea_training 
#nutrition #supplements #protein #diet #vegan #paleo #carbo #fat #пп #питание #рацион #белки #жиры #углеводы #kitchen #chocolate #еда
Питание - основа самочувствия, процессов жизнедеятельности и настроения! Я стал углубляться в эту тему с огромным удовольствием! Жду начала обучения #precisionnutrition  Но с их помощью запилил интересную статью на своём канале! О том, какие стоит сделать шаги, для устранения недочётов в собственном рационе! Эта информация работает! Ссылка на канал, как обычно, в профиле! #ea_training  #nutrition  #supplements  #protein  #diet  #vegan  #paleo  #carbo  #fat  #пп  #питание  #рацион  #белки  #жиры  #углеводы  #kitchen  #chocolate  #еда 
🍏How to plan a balanced meal! 🍏
➡️➡️Swipe right!➡️➡️ -
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Just by being more mindful about how you’re plating up your meal will help you eat less of the bad stuff and more of the good! Here’s it broken down: -
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🔹Step 1 
load up half of your plate with veggies. This will ensure your meal has plenty of micronutrients and fibre and you’ve already filled half your plate with very low calorie food - so there’s less room for 🥪🌭🍔 even though, psychologically the plate is full so you think you’re eating more than you are! -
🥙 -
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🔹Step 2 - fill up 1/4 of the plate with a lean protein. Protein is essential to every meal as it KEEPS YOU FULL!!! Think grilled chicken, steamed fish or here I have eggs which are a great source of fats too. -
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- 🔹Step 3 - add a moderate serving of carbs - preferably whole grain. Examples include sweet potatoes, whole grain pastas or even beans. We’re adding the carbs last here because by now the plate is pretty full, sooooo there’s less room for all that rice! You’ll naturally just eat less of it. 😀 -
🍏-
- 🔹Step 4- add a small amount of healthy fats.
This could be a sprinkle of seeds, olive oil in a dressing or for me the yolk of the egg has fats. ☺️💪🏽💪🏽 🍬

So, there we have it, give this a go and let’s all be more mindful about what we’re shovelling down our cake hole!! -
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#iifym #precisionnutrition #diet #healthylifestyle #eatclean #protein #bahrain #bahrainbloggers #fitnessblogger #fitnessmotivation #fitspo #salad #justdoit #fitfam
🍏How to plan a balanced meal! 🍏 ➡️➡️Swipe right!➡️➡️ - -🌭- - Just by being more mindful about how you’re plating up your meal will help you eat less of the bad stuff and more of the good! Here’s it broken down: - 🍬 - - 🔹Step 1 load up half of your plate with veggies. This will ensure your meal has plenty of micronutrients and fibre and you’ve already filled half your plate with very low calorie food - so there’s less room for 🥪🌭🍔 even though, psychologically the plate is full so you think you’re eating more than you are! - 🥙 - - 🔹Step 2 - fill up 1/4 of the plate with a lean protein. Protein is essential to every meal as it KEEPS YOU FULL!!! Think grilled chicken, steamed fish or here I have eggs which are a great source of fats too. - 🍕- - 🔹Step 3 - add a moderate serving of carbs - preferably whole grain. Examples include sweet potatoes, whole grain pastas or even beans. We’re adding the carbs last here because by now the plate is pretty full, sooooo there’s less room for all that rice! You’ll naturally just eat less of it. 😀 - 🍏- - 🔹Step 4- add a small amount of healthy fats. This could be a sprinkle of seeds, olive oil in a dressing or for me the yolk of the egg has fats. ☺️💪🏽💪🏽 🍬 So, there we have it, give this a go and let’s all be more mindful about what we’re shovelling down our cake hole!! - - - - #iifym  #precisionnutrition  #diet  #healthylifestyle  #eatclean  #protein  #bahrain  #bahrainbloggers  #fitnessblogger  #fitnessmotivation  #fitspo  #salad  #justdoit  #fitfam 
Early last year I was at my lowest of lows when it came to my fitness level, energy and in business.

I was trying and trying..... Eating healthy 🍎🍓🥕🥦
Cross fit x 4 a week 🏋️‍♀️
Beach walks with my dog 🐕 daily
And some 🧘‍♀️ yoga..... But just exhausted 😩 and my body wasn’t losing weight I need to move 6kg... My business was stagnant and I had serious brain fog 😔

Then I had a lady reach out to me for mindset coaching for my business at first I laughed it off....
Only to later do it ang get over myself!

I had also meet someone literally around the same time  while on a camping trip with my kids (my husband was away so it was just the 3 of us) again I was exhausted 😩. She introduced me to Isagenix, yeah I knew about it (kinda) from my network marketing journey/training.

Never was I a shake girl....
Never was I a vitamin taker...
I ate well
I ate all my fruit and veges
I exercised 
So I was healthy.... Obviously not!😦 otherwise I wouldn’t be exhausted 
So I asked questions and thought ok I need something because what I’m doing it ain’t working 😬

But I was not interested in the business nope didn’t need that I was way too busy.

Anyways,

Fast forward to today... 💥I’m back doing triathlons (I was only dreaming 👀 about) see pics below from this morning 👇👇
💥I’ve lost the6 extra kg 💥I’m moving belly fat that I’ve never ever been able to shred
💥 I have more energy then u can poke a stick 
at 🤣
💥 business is booming as my head and focus is so clear
💥 I have people asking me about my secret sauce (yep, I decided why not get my products paid for by sharing and helping

And if your tired and ready for a change just send me a message and let’s 💭 chat to see how you can begin today!! #fitness #motivation #cleanfood #triathlontraining #cycling #networkmarketing #leads #bitcoin #dietitianapproved #familyfirst #foryourhealth #healthyheart #precisionnutrition #fbads #weightwatchersuk #netherlands #tweedvalley #beachlife #summerfuntimes
Early last year I was at my lowest of lows when it came to my fitness level, energy and in business. I was trying and trying..... Eating healthy 🍎🍓🥕🥦 Cross fit x 4 a week 🏋️‍♀️ Beach walks with my dog 🐕 daily And some 🧘‍♀️ yoga..... But just exhausted 😩 and my body wasn’t losing weight I need to move 6kg... My business was stagnant and I had serious brain fog 😔 Then I had a lady reach out to me for mindset coaching for my business at first I laughed it off.... Only to later do it ang get over myself! I had also meet someone literally around the same time while on a camping trip with my kids (my husband was away so it was just the 3 of us) again I was exhausted 😩. She introduced me to Isagenix, yeah I knew about it (kinda) from my network marketing journey/training. Never was I a shake girl.... Never was I a vitamin taker... I ate well I ate all my fruit and veges I exercised So I was healthy.... Obviously not!😦 otherwise I wouldn’t be exhausted So I asked questions and thought ok I need something because what I’m doing it ain’t working 😬 But I was not interested in the business nope didn’t need that I was way too busy. Anyways, Fast forward to today... 💥I’m back doing triathlons (I was only dreaming 👀 about) see pics below from this morning 👇👇 💥I’ve lost the6 extra kg 💥I’m moving belly fat that I’ve never ever been able to shred 💥 I have more energy then u can poke a stick at 🤣 💥 business is booming as my head and focus is so clear 💥 I have people asking me about my secret sauce (yep, I decided why not get my products paid for by sharing and helping And if your tired and ready for a change just send me a message and let’s 💭 chat to see how you can begin today!! #fitness  #motivation  #cleanfood  #triathlontraining  #cycling  #networkmarketing  #leads  #bitcoin  #dietitianapproved  #familyfirst  #foryourhealth  #healthyheart  #precisionnutrition  #fbads  #weightwatchersuk  #netherlands  #tweedvalley  #beachlife  #summerfuntimes 
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Humans beings in all there glory love convenience. Just take a look at the way we are sold fat loss protocols these days ( which is a multi - billion dollar industry)
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Its a complete mess with diet pills, fat loss shakes & very tempting advertisements selling some machine that guarantees stomach muscles in 2 weeks
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Yes, we need a break from time to time. Kick our heels up with some desserts & cocktails ; forgetting about the gym, work & all that craic -
It's all good
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Just remember it's cool to take a break but avoid short cuts because it will lead you nowhere.
- Humans beings in all there glory love convenience. Just take a look at the way we are sold fat loss protocols these days ( which is a multi - billion dollar industry) - Its a complete mess with diet pills, fat loss shakes & very tempting advertisements selling some machine that guarantees stomach muscles in 2 weeks - Yes, we need a break from time to time. Kick our heels up with some desserts & cocktails ; forgetting about the gym, work & all that craic - It's all good - Just remember it's cool to take a break but avoid short cuts because it will lead you nowhere.
📊 Se vuoi dei risultati devi prendere dei riferimenti, punto.
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Altrimenti continuerai a chiederti se sono meglio le proteine o i grassi o i carboidrati, se la creatina va bene o se questo o quell'integratore funziona.
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Mangi "bene", mangi "sano", ti alleni bene, ti alleni tanto, ti alleni poco.
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Tutte cose importanti ma secondarie, prendi delle misure, prendi dei riferimenti altrimenti non puoi sapere se quello che stai facendo va bene.
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Ma io mangio così, va bene? Ma la frutta prima o dopo? Ma la pasta va bene? La colazione così è sbagliata?
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PRENDI DEI DATI DI PARTENZA.
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Hai un sacco di curiosità sull'alimentazione?
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PRENDI DEI DATI DI PARTENZA.
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Ok il concetto dovrebbe essere chiaro
Le fluttuazioni di peso giornaliere sono enormi, derivate da acqua, pasti, ciclo, ormoni ecc. Quindi se ti pesi una volta sola a settimana potrebbe essere che da una settimana all'altra, come vedi nel caso a sinistra del grafico, il peso sia lo stesso, ma in realtà la media sia scesa.
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Allora cosa fare? Pesati ogni giorno e dopo 7 giorni somma tutto e dividi per 7, quella è la media del tuo peso e ti dice il tuo andamento reale.
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Ci sono due modi per usare la bilancia, questo e non usarla affatto.
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Il vantaggio di usare questo metodo è che ti da "potere" sulla bilancia e non sei più in balia delle fluttuazioni di peso giornaliere.
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Ricorda, non ha nessun senso dare importanza al peso se non guardi alla media del tuo andamento, MINIMO, SETTIMANALE
📏Se hai dubbi o mi vuoi come Coach:
📧 info@marcomasoero.com
📲 whatsapp al 3482560580
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#allenamento #nutrition #bodytransformation #crossfit #precisionnutrition #fitnessjourney #gymlife #functionalfitness #nutrizione #dieta #milano #fitspiration #pranzo #bodybuilding #alimentazione #ricettefit #ricette #perderepeso #palestra
📊 Se vuoi dei risultati devi prendere dei riferimenti, punto. - Altrimenti continuerai a chiederti se sono meglio le proteine o i grassi o i carboidrati, se la creatina va bene o se questo o quell'integratore funziona. - Mangi "bene", mangi "sano", ti alleni bene, ti alleni tanto, ti alleni poco. - Tutte cose importanti ma secondarie, prendi delle misure, prendi dei riferimenti altrimenti non puoi sapere se quello che stai facendo va bene. - Ma io mangio così, va bene? Ma la frutta prima o dopo? Ma la pasta va bene? La colazione così è sbagliata? - PRENDI DEI DATI DI PARTENZA. - Hai un sacco di curiosità sull'alimentazione? - PRENDI DEI DATI DI PARTENZA. - Ok il concetto dovrebbe essere chiaro Le fluttuazioni di peso giornaliere sono enormi, derivate da acqua, pasti, ciclo, ormoni ecc. Quindi se ti pesi una volta sola a settimana potrebbe essere che da una settimana all'altra, come vedi nel caso a sinistra del grafico, il peso sia lo stesso, ma in realtà la media sia scesa. - Allora cosa fare? Pesati ogni giorno e dopo 7 giorni somma tutto e dividi per 7, quella è la media del tuo peso e ti dice il tuo andamento reale. - Ci sono due modi per usare la bilancia, questo e non usarla affatto. - Il vantaggio di usare questo metodo è che ti da "potere" sulla bilancia e non sei più in balia delle fluttuazioni di peso giornaliere. - Ricorda, non ha nessun senso dare importanza al peso se non guardi alla media del tuo andamento, MINIMO, SETTIMANALE 📏Se hai dubbi o mi vuoi come Coach: 📧 info@marcomasoero.com 📲 whatsapp al 3482560580 . . . . . . . . . . . . . . . #allenamento  #nutrition  #bodytransformation  #crossfit  #precisionnutrition  #fitnessjourney  #gymlife  #functionalfitness  #nutrizione  #dieta  #milano  #fitspiration  #pranzo  #bodybuilding  #alimentazione  #ricettefit  #ricette  #perderepeso  #palestra 
Chocolate banana protein pancake with blueberries, peanut butter and bacon. Good hit of protein to aid my muscle repair and growth. Protein isn't just essential before and after exercise, it's helps in so many of the bodies essential functions, building a strong immune system and the regeneration of cells and organs just to name a few. #fitnessmotivation #healthymum #livebyexample #foodforhealth #Foodforinformation #fuelyourbody #eatingright #wearewhatweeat #eatclean #foodblogger #fuelyourambition #startitright #healthyliving #foodforhealth #healthygoals #nutrition #precisionnutrition
Chocolate banana protein pancake with blueberries, peanut butter and bacon. Good hit of protein to aid my muscle repair and growth. Protein isn't just essential before and after exercise, it's helps in so many of the bodies essential functions, building a strong immune system and the regeneration of cells and organs just to name a few. #fitnessmotivation  #healthymum  #livebyexample  #foodforhealth  #Foodforinformation  #fuelyourbody  #eatingright  #wearewhatweeat  #eatclean  #foodblogger  #fuelyourambition  #startitright  #healthyliving  #foodforhealth  #healthygoals  #nutrition  #precisionnutrition 
Day 13: Played my first futsal game back from the adductor injury. I played poor but that’s to be expected since it’s been four weeks or more since I last played futsal. I was just so happy to finally be doing something competitive that involved a soccer ball that I don’t really care that I didn’t play well. I can’t even put into words how much joy this sport gives me! We didn’t have any subs so it was rough haha. I was sore from the workout yesterday and since I had this game I decided not to do a workout today. It was a recovery day anyway in the programs so it worked out well.
Day 13: Played my first futsal game back from the adductor injury. I played poor but that’s to be expected since it’s been four weeks or more since I last played futsal. I was just so happy to finally be doing something competitive that involved a soccer ball that I don’t really care that I didn’t play well. I can’t even put into words how much joy this sport gives me! We didn’t have any subs so it was rough haha. I was sore from the workout yesterday and since I had this game I decided not to do a workout today. It was a recovery day anyway in the programs so it worked out well.
Very excited to announce, for the first time LIVE in Hong Kong, Krista Scott-Dixon, Director of Curriculum at Precision Nutrition LIVE this November. Details to be released shortly. #precisionnutrition #opstudiohk #optimumperformancestudio
Long post ahead as I am pretty passionate about nutrition. ❤
It's important to go on vacay, relax, eat the best foods and accept that you might gain a little weight... (hopefully in your booty, if you are me) It's also important to get that booty back on track once you are home.
These are some of my meal preps for this week. I meal prep EVERY SINGLE Sunday. I work long hours and often get home late. This is what works for me. Here are some other ideas that may help set you up for success. 🙏
🎆Pre- prep..chop up your fruits and veggies. Thaw & season your meat. Doing these steps beforehand requires little time dedication during your weekend, making meals much faster through the week. 🎆Crock pot- not my thing (I tried it). But I have clients that swear by it & love it, & hey it works for them. They are avoiding overly processed foods & saving time🙏
🎆Plan your meals - fits well with pre-prep. Grab a planner & write down what you plan to cook, so you can be that much more prepared when your brain is fried from a long day. 🎆 Grocery shop the outside of the store first...but for realz those chips and candys are on the inside aisles. 
TAKE BABY STEPS:
🎆Figure out your struggles first🎆
Maybe it's eating fast food everyday for lunch. 
Maybe it's eating sweets after every meal. Maybe it's portion control. You are unique. Finding all our flaws & trying to fix them all at once is exhausting & unmanageable. 
Take small steps to reign it in. Start out making a few meals for the week to replace that fast food lunch? Replace the sweets at your desk with healthier alternatives? 🎆Lastly if you are overwhelmed with where to start, find an EDUCATED coach. Someone who can guide you in the right direction for your goals, who can help you feel your best, & encourages you. Never allow someone to guilt trip you about your food choices!! Be ready & willing to change. Anyone can lead you to the broccoli, & tell you all the benefits, but they can't make you eat it. 🎆Small steps built upon eachother make a huge difference with long-term adherence. Large goals are accomplished through consistency, and any lifestyle change takes time. 😘 any ?s DM me 😊
Long post ahead as I am pretty passionate about nutrition. ❤ It's important to go on vacay, relax, eat the best foods and accept that you might gain a little weight... (hopefully in your booty, if you are me) It's also important to get that booty back on track once you are home. These are some of my meal preps for this week. I meal prep EVERY SINGLE Sunday. I work long hours and often get home late. This is what works for me. Here are some other ideas that may help set you up for success. 🙏 🎆Pre- prep..chop up your fruits and veggies. Thaw & season your meat. Doing these steps beforehand requires little time dedication during your weekend, making meals much faster through the week. 🎆Crock pot- not my thing (I tried it). But I have clients that swear by it & love it, & hey it works for them. They are avoiding overly processed foods & saving time🙏 🎆Plan your meals - fits well with pre-prep. Grab a planner & write down what you plan to cook, so you can be that much more prepared when your brain is fried from a long day. 🎆 Grocery shop the outside of the store first...but for realz those chips and candys are on the inside aisles. TAKE BABY STEPS: 🎆Figure out your struggles first🎆 Maybe it's eating fast food everyday for lunch. Maybe it's eating sweets after every meal. Maybe it's portion control. You are unique. Finding all our flaws & trying to fix them all at once is exhausting & unmanageable. Take small steps to reign it in. Start out making a few meals for the week to replace that fast food lunch? Replace the sweets at your desk with healthier alternatives? 🎆Lastly if you are overwhelmed with where to start, find an EDUCATED coach. Someone who can guide you in the right direction for your goals, who can help you feel your best, & encourages you. Never allow someone to guilt trip you about your food choices!! Be ready & willing to change. Anyone can lead you to the broccoli, & tell you all the benefits, but they can't make you eat it. 🎆Small steps built upon eachother make a huge difference with long-term adherence. Large goals are accomplished through consistency, and any lifestyle change takes time. 😘 any ?s DM me 😊
No better way to end a hard week of training than learning how to make crunch wraps at a team dinner with a movie.🌮
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#ThisIsAthletics #runnerspace #flotrack #australia #running #run #runners #fit #runnersfood #teamdinner #mates #friends #squad #team #squadgoals #nutrition #optoutside #positivevibes #fitness #crunchwrap #withoutlimits #lifestyle #fitnessmotivation #lifestyle #adventure #wanderlust #victoria #precisionnutrition