What do you get when you take an afternoon nap instead of eating second lunch and are really determined to hit your macros for the day? .
A gigantic plate of random stuff from your fridge and freezer. I had low expectations, but it was amazing. I really wanted to door dash some Mexican food but Sunday mornings I take pictures and measurements. Gotta look for that motivation wherever you can find it! 😂
I just sautéed this all up in a nonstick with some @flavorgod lemon & garlic. I reheated some chicken I had prepped already and tossed it in at the end. .
1 1a minute ago
Credit to @ivicafridrih
HOW TO SET MACROS? 👇
Don’t know how to set calories & macros for your goal? Here’s a simple guide. 🍕
To start off it’s enough to track only protein & calories 🍓
If you got any trouble with setting up calories for yourself, let me know in the comments below 👇😊.
Tag a buddy that needs to see this. 😀
Enjoyed an awesome poke bowl from @westcoastpoke yesterday. I haven’t been eating out very much but when I do poke or sushi is always my go to! Fresh, healthy and can be made to stay with in your macro and micro nutrient goals.
🍪🚨Macro Friendly Pumpkin Cookies 🚨🍪
💪🏻 Macros per cookie are 56 Cal (2F,4C,5P)!! Recipe makes 9 cookies😋
•240g Pumpkin Puree
•30g Almond Flour
•30g Vanilla Protein powder •16g Powdered Peanut Butter •2g Baking Powder
•2g Baking Soda
•8 Drops Stevia Extract
•1 Large Egg
•1 tsp. Cinnamon
•1 tsp. Vanilla Extract
•1 tsp. Pumpking Pie Spice
•FF Greek Yogurt
•5g No Calorie Sweetner
•Splash of Almond Milk
-Pre heat oven to 350
-Mix all dry ingredients together in large bowl
-Mix all wet ingredients together in another bowl
-Mix the dry ingredients into the wet ingredients
-Place batter into freezer for 5-10 min to thicken
-Spray a baking sheet with non-stick cooking spray -Bake for 20-25 mins
-Let cookies cool for 10 mins
-Mix drizzle topping ingredients together and drizzle on top of cookies
0 1219 minutes ago
A little throwback to this delicious stack of protein pancakes. 😋
Are you team pancakes or waffles? 😆
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1 1726 minutes ago
Pisces Szn ♓️
6 3227 minutes ago
Celebrating Sundays with @incredibowlph's Chia Pudding topped with @roseskitchenph Cinnamon Almond Cashew Butter, slivered almonds, sliced almonds, strawberries, flax seeds, and dried cranberries 😍
Sweat pants and ice cream Saturdays forever🍦.
Anyone else go through that stage where staying home on the weekend was the worst thing ever....but now it’s something you dream about?! 😂 Soaking up these moments as often as I can. Happy Saturday friends!
3 4433 minutes ago
Cocoa Puffs vs. Oatmeal 🥄OATMEAL is healthier than COCOA PUFFS, so it should be lower in calories right?
🚫Healthy doesn't mean lower calorie.. and low calories doesn't mean healthy!
We can be eating 'low calorie', but pretty unhealthy foods.... or all healthy foods but these could all be very high in calories!
Whether you have low/high calorie and healthy/not healthy, it is our own preference at the end of the day..
I just hope to give you calorie options and healthy tips too, even if the healthier option IS HIGHER IN CALORIES!!
LEFT: Sprouted brown rice cacao crisps: 150 calories, 33g carbs, 1.7g fat, 3.3g protein & 13.3g sugar
RIGHT: Oatmeal: 200 calories, 37g carbs, 3g fat, 6g protein & 12g sugar
Stats for 50g and numbers on the picture include 15g @pipandnut choc coco hazelnut butter and the banana slices.
I don't think anyone should tell anyone what to eat and how to live their life! BUT I believe nutrition education and advice is invaluable and healthy ideas, tips and recipes can be incredibly helpful and can go all long way to improve many people's lives through creating sustainable healthy eating habits🙏🏼
Any Questions? Ask below!
How cool are these breakfast bowls by
Meal prepping is almost required for you to be successful on any diet. But cooking fish in advance leads to not so great dry, reheated fish.
Here’s my secret recipe for fish that you can reheat 2-3 days later and it won’t be dry and nasty.
1st, get whatever white fish you’d like. I love cod, but tilapia is a more affordable option and easier to find. Measure that out into appropriate portions for you, I’m using a 7 oz portion of cod which will be right at 35g protein.
Next, pick your favorite seasoning. Most seasoning is calorie free or just a few trace carbs at most. I’m using the slap ya mama Cajun seasoning for this batch.
Now.....this is where we do something a little different. HEAVILY season your fish. More than you’d usually do, and spread on top of the seasoned fish, a small amount of mayonnaise on. Obviously this adds a small amount of fat, so be sparing. 1 tbsp. Is enough to cover my 7 oz portion, which is only 10g of fat. Most would need less than that though.
Then we bake the fish until it’s done! Most of the Mayo cooks off but the fat draws the flavor of the seasoning through the meat, and keeps it juicier while cooking it. Most importantly, two days later when it’s reheated, you have flavorful fish that you’ll enjoy eating!
So if you have room for a few extra grams of fat, and are looking for a new way to cook your fish give this one a shot!
3 2740 minutes ago
Today’s post-workout meal consisted of 4 Power Grain Waffles from @vansfoods and 1 packet of vanilla almond butter from @rxbar 👨🏾🍳
Sometimes when your in a time crunch meals like this one are the most efficient 💪🏾. Dieting doesn’t have to be complicated 🤙🏾. :
This meal was SIMPLE, QUICK and DELICIOUS 😬
Marcos -590 kcal, 30 g protein, 59 g carbs, 29 g fat :
What’s your favorite post-workout meal? ⬇️⬇️⬇️
Have you ever had a “perfect” plan laid out for your eating for the day? It gets to be late in the day and a friend brings over a plate of freshly baked goodies- you decide to “be strong” and not eat any because it’s not part of your days eating plan... but your HUNGRY and eventually willpower strength runs out and you go for a treat... and you feel defeated with your lack of adherence to your plan. You “screwed up”.... and didn’t keep to your goal. Soooo... you opt to then eat 3 more goodies on the plate. And a handful of Oreos from your pantry, and some leftovers from your kids dinner plate. You decide that since it’s Thursday, you’ll give your plan another try on Monday... do you relate to this experience and thought process?
If you go back and look at this situation with a clear head, you’ll notice that had you just stopped with the initial treat and not spiraled yourself into an evening of emotional eating, your day would have ended in a great place calorie wise. Will you feel some hunger while cutting fat? Very likely, yes. Should it be terrible and miserable? Not at all. Will it require some level of difficulty to stay consistent? Probably. But allowing for some treats here and there without going hog wild can help make the process much more enjoyable and sustainable. Please don’t think that eating a treat is not allowed. This is not a “clean eating” challenge or an all or nothing process to progress
I encourage clients to choose “fun foods” as PART of their eating plan each day or scattered throughout the week (not just saving it for weekends). If you end up going over your days calories/macros some days, oh well!! Most think they’ve done so much damage by doing that, when really it’s just a drop in the bucket- and not a big deal to overall progress. The trouble comes, when we self-sabotage and let that 200 calorie macro budget breaker derail us into a tailspin of crazy overeating. If you fall victim to that- don’t fret- you are NOT a failure, and you CAN get right back on track. Don’t wait till Monday. Check out my info graphic I posted in my feed on tips to help avoid emotional eating for some tips to help you going forward.
5 7949 minutes ago
Today calls for cocktails, sunshine and Latin beats. 😎
Different type of transformation. Sep 2018 compared to a couple days ago. About 10kg difference between photos. Nearing the end of bulking season and looking forward to seeing some gains 🙏🍑🤞
4 44an hour ago
I haven't posted in a while due to vacationing (hey hey NY❤️) and because of life things (school will start soon-time to get that Master's). But this wonderful creation is also a part of all the positives that have come in my life. I decided to broaden my cooking horizons because proper eating means you should enjoy your food :) so this was my attempt at a Pocket Pita with chicken, tzatziki sauce, cucumbers, and other veggies. Let's get creative! More to come....😁😁
1 33an hour ago
Diet is by far the most important factor for fat loss yet most people focus on the least important. Cardio....
If your goal is to drop bodyfat and you do not prioritize your nutrition your setting yourself up for failure.
Hours of cardio won’t make up for it and hours in the gym won’t either.
Ironically some of the best transformations at AB Fitness Center come from those who are only able to make it to the gym once or twice a week.
Why is that?
They are spot on with their nutrition... think about it. If they only have 30 minutes or an hour a week to workout yet still make amazing transformations that should show you the power of nutrition.
If your ready to get on top of your game and make your transformation you definitely don’t want to miss out on our 30 day fat loss challenge!
Last day to enter is March 11th.
$50 to enter. Winner receives $500 cash and one month of personal training!
Winner is determined by a points system
2 points for every percent loss in bodyfat
1 point for every inch lost
Are you ready to enter?
Sign up now at the gym or send me a message here to get started!
1 29an hour ago
@the.wholenesshub inspired halloumi veggie burger 🙏👏 (without the bun because I just put in a hair mask and didn't want to leave the house to get said bun looking like professor Snape...BUT bunless burgers are also a nice idea if you're looking for burgery goodness with less carbs)
My bench came back from war 😤! We hit a 290x1 at RPE 8.5 and then did some back down work! Shout out to the homie for da lift off, you a real one b ✊🏼🔥! As y’all know this week has been complete and utter trash for bench but we came back after half time, YA DUDE WAS HYPED 😤! #BreezeSZN#Rahmantrainingsystems
💥THE TRUTH ABOUT MEAL FREQUENCY💥
Some say you need several small meals throughout the day to stoke your metabolic fire….
Some say you need a big breakfast, small lunch and a moderate dinner to stay full and satisfied throughout the day.
Others say you should fast most of the day to burn fat and only have a few large meals in the evening….
The fact is that meal frequency and timing is absolutely and completely IRRELEVANT when it comes to fat loss…
ALL THAT MATTERS is what your total amount of calories is at the end of the day. If you achieve that same amount of calories in a few meals, many meals, or all in one meal... YOUR WEIGHT LOSS RESULTS WILL BE THE SAME.
This is great though, because it means you can still lose weight NO MATTER WHAT your eating schedule is. Whether its intermittent fasting, or a regular eating schedule, it is whatever works best for you! As long as you are eating in a calorie deficit, you will continue to lose weight.
You can lose weight on any of these diet or exercise programs. ANY OF THEM.
The BEST APPROACH TO LOSE WEIGHT will be the one you enjoy the most and can consistently follow so you can see results that you can SUSTAIN FOR A LIFETIME.
But HOW DO I KNOW WHICH ONE IS THE BEST APPROACH FOR ME?
Send me DM right now and lets find out. We will talk through what you've done in the past, what has worked, what hasn't, and what you've been struggling with the most.
Then we will go over EXACTLY what your options are, If and how I can help you, and if we are a good fit to coach together.
Ready to finally transform your life? Send me a DM to get signed up for my 12 week online coaching program. But hurry, I only work with qualified applicants who are 100% committed to achieving their goals, and are ready to invest in themselves, and this is going out to over 50,000 people today. Looking forward to working with you soon!
4 133an hour ago
Alll the macro goodies😍 What’s your go to macro snack😊and as always happy logging😎
This post isn’t supposed to be a “hey look at me” thing, but instead, simple strategies you can use for your own weight loss journey ✊🏽
On the left I was in Europe, living care free, and enjoying life. I wasn’t too worried about nutrition and I did my fair share of partying.
And cereal. Lots of fricken cereal.
On the right was just the other day, around 188 pounds. Although I’ve lost around 25 pounds, not much has to change to get to this point.
And let’s make it clear, weight loss is different for everyone.
What works for Sarah, may not work for you.
But there are little things to add into your daily life that may have a very positive impact.
For someone who swears by counting macros, I have hardly counted at all over the past months (which is crazy for me)
1️⃣Although I didn’t count calories, I did make sure I reached a certain protein amount everyday. Mine was anywhere between 170-200 grams/day.
2️⃣Limited snacking, and this one is huge. Not snacking throughout meals was mentally tough since I went through a phase of eating whatever the hell I wanted. No snacking helped out immensely.
3️⃣Have a go-to food whenever you’re craving something sweet, because damn, my sweet tooth is real. Oikos yogurt with a little whip cream on top usually does the trick for me.
4️⃣Ate out a lot less (besides Chipotle 😇). Making your own meals not only saves the bank, but you can make it without all the oils and butter that the restaurant most likely would.
5️⃣Lastly, I stayed consistent with a lifting regimen and didn’t deviate too much. I’d miss workouts at times and wasn’t perfect, but I had a goal and I was going to stick to it.
Doing these 5 things can make a huge impact on your physique without ever having to “diet”. Clearly my body isn’t super shredded by any means whatsoever, but only changing a few things in my lifestyle to get here has been really nice. I still go out with friends, I still eat ice cream nearly on the daily, and Chipotle is a second home.
Losing weight shouldn’t drastically change your life. If you want to maintain your results long-term, implementing these strategies will make fitness an enjoyable and balanced part of your life.
When coach tells you to lighten up the weight to get better ROM, you listen 👍
And when you do HIIT cardio after getting an awesome delt pump, and it deflates your workout #gainz b/c #deathbyHIIT , well . . . you take a selfie anyway 😜🤳 .
I love pushing myself to be better with bodybuilding than I was with the same workout before. Its me vs me 💪 Yet I have to say, I'd rather lighten it up for these higher rep sets than risk injury or ineffective exercise by limiting my ROM and pushing heavier loads... at least with shoulders because delts are so small compared to -say- quads, glutes, or lats. Plus, our shoulders can be so very high risk for injury due to the nature of the joint itself.
I think heavier loads can be very effective in progressing strength and gains with shorter sets (i.e. _ x 4/6/8s), in conjunction with higher rep sets of lesser weights (i.e. _ x 10/12/15s). But I'm not a trainer nor do I have any training in exercise science, so I'll leave the programming to the professionals 😉
What do you think? Comment below 👇 on how you prefer to set up your workout sets/reps. 🤙
P.s. I think I'll avoid posing in front of an orange wall from now on😅
Uz jste slyseli o celerove stave? Sama muzu potvrdit ze celer ma blahodarne ucinky! Pojdme si shrnout proc je tak zazracny a v cem nam muze pomoci kdyz budeme pit kazdy den na lacny zaludek zhruba 500ml stavy z celeru.
1.prevence proti rakovine
2.excelentni prirodni metoda pro snizeni cholesterolu
3.udržuje krevni tlak pod kontrolou
4.prevence proti zažívacím potížím
5.pomáhá snížit váhu
6.hydratuje pokožku, bojuje proti akné
7.zlepšuje kvalitu vlasu a jejich rust
8.podporuje celkovy nervovy system
10.pomáhá ke správné funkci štítbé žlázy
1 164 hours ago
PB&J GREEK YOGURT COOKIE DOUGH
🍓I make cookie dough with Greek yogurt all the time at home, but this is the first time I’ve tried it at school (not sure why lol)! I’ve always made it with coconut flour because it’s super absorbant, so this wasn’t the same consistency as normal because I don’t have any coconut flour, but it was still super yummy!
🍓MACROS: 435 cals, 6.25F, 38.5P, 46C
•Chobani strawberry on the bottom Greek yogurt •2T pb powder
•1/2 scoop vanilla protein powder (recommend whey or casein for this)
•pinch of salt
•Pure Protein strawberry bar
•put the yogurt in a bowl, and add the dry ingredients
•add chunks of the protein bar
•and that’s it! Super quick and easy😋
🍓tips: if you want a more dough-like consistency, I would highly recommend coconut flour. I would probably add about 2T to this to make it closer to normal consistency. You could also just add more pb or protein powder
3 4310 hours ago
WANT TO GET MORE OUT OF YOUR CALORIE DEFICIT, OR ENHANCE YOUR STIMULANT BASED THERMOGENIC? READ BELOW! 🧠🔋🥵
Rubix is a non-stimulant fat burner with proven literature behind its ingredients. Accelerating metabolism, thermogenesis, lipolysis, of course when coupled with a caloric deficit. I will give a brief explanation for the ingredients below!
L-Carnitine L-Tartrate: A highly bioavailable form of carnitine. LCLT has been shown to mitigate DOMS and host anti oxidative properties. Carnitine is essential for transportation of fatty acids into the mitochondria to be used as fuel. Increasing androgen receptor sites too!
Capsimax (Capsaicinoids): The patented extract from cayenne peppers. These compounds can stimulate the release of lipase (enzyme that breaks down fat), raise body temperature, increase energy expenditure and more!
Paradoxine (6-Paradol): The patented extract from the African herb “Grains of Paradise” relative in the ginger family. 6-Paradol converts white adipose into brown adipose. Brown adipose is our fat that is responsible for maintaining body temperature homeostasis (ie when exposed to cold). This means increased energy expenditure, fat metabolism, even improved glucose metabolism and lipid levels!
GBBGO (Gamma-Butryobetaine HCL): The patented precursor to our own carnitine. GBB synergizes well with a bioavailable source of carnitine, facilitating endogenous production of carnitine. This ingredient will make you hot, and sweat, for hours.
I’ve only used this product a few times for cardio. With each use, it hits hard. Immense sweating, warmth, for hours. This is a great addition to some beta agonist stimulants to amplify fat loss. Caloric deficit still must be abided by!
Get this “hot” product from @guerrillasupplements !
Feel free to DM me with any questions! 🧠🔋😁
16 4410 hours ago
I mean just LOOK AT THAT STACK. I’m drooling, are you? 🍪
Mama declared this one an all around HIT for the average healthy-ish eater! 🙌🏼
Secretly a super clean sweet [ chickpeas FTW always 🥳] blondies made with chickpeas, peanut butter and chocolate chips— #dairyfree , #vegan and #glutenfree . -Taste amazingly like peanut butter cookies, aka my happy place. ❤️-
* 1 can (15 ounces) chickpeas, rinsed and drained
* 1/3 c nut butter 🥜 * 2 tbsp 🍁 maple or SF syrup
* 1 heavy serv protein powder (optional)
* 2 tsp vanilla
* 1/2 tsp salt
* 1/4 tsp baking powder
* 1/4 tsp baking soda
* 1/3 c dark (less sugar) chocolate chips
* Coarse sea salt, for sprinkling
Preheat ya oven to 350 F and spray 8x8 nonstick pan.
Food process all ingredients except choco chips until smooth. Fold in the chips.
PRO TIP: The batter may stick to your spatula, spray it with nonstick first!
Bake for 20-25 minutes or until toothpick comes out clean. If you want a chewy batter take out before 20 min- they may look underdone, but you don't want them to dry out! ⚠️ Batter will be thickyyyy and sups delicious, so you’ll want to dive it while baking. 😛
10 4911 hours ago
Popular Instagram Photos
If you saw the donuts @sarah_bowmar posted today, this is the recipe you’re looking for. They’re low carb, high protein, and have zero calories in the center! Click the link in my bio or go to to check out the recipe.
67 21965 hours ago
Track Your Macros, it is super easy to do and will get you the most results in the long run.
If you know what you are putting in your body, and how much you are putting in your body then you will be able to adjust your eating so you can eat some “unhealthy” foods if they fit into your macros for the day.
Basically carbs and protein are 4 calories per gram, you should eat 1 gram of protein per pound of body weight for optimal muscle growth.
Fats are 9 calories per gram, that’s why many people say to stay away from fatty foods because they have a lot of calories, but you need fats. Fats help to regulate your hormones, and your vitamin absorption. If you track your macros properly and let’s say your supposed to eat 50 grams of fat per day, if you limit your fats during breakfast and lunch you’ll be able to have a burger for dinner.
That’s why I think macro dieting is the ultimate diet, if you track correctly and limit when you eat your carbs, protein, and fats you can still enjoy “unhealthy” foods you just can’t eat them whenever you want. The key is calculation. If you have any questions about macros shoot me a DM I’ll be happy to help you.. 🚀Road To 5,000 Followers
31 2715 hours ago
Reminiscing on this Saturday night b/c
the Arnold is only a week away and I could notttt be more excited😭🙌🏼💕💕
It’s always a breath of fresh air being surrounded
by people who just GET YOU.
& dontttt think you’re crazy for loving the gym and
taking pics of ur food for that matter😂👏🏼
But rly nothing is better than being surrounded by
like minded individuals whose drive and passion
inspire me daily💜
6 more days cannot come fast enough🙏🏼
(Also wow I look like a fetus 1 yr ago LOL)
Microwave Doughy Cookies that’ll CHANGE YOUR LIFE!
Tag your friend you would smash this with and you will be entered to win instant access to the FDL Recipe Vault with 700+ of my Best Low Cal/Macro Friendly Recipes of ALL Time!
@SunKissedKimmi you won the last contest! Shoot an email to [email protected] and I will hook it up!
Look at these macros thoooooooooo 👇🏻😭
Macros for the WHOLE Mug Cookie:
132.5 Cals, 10g Carbs, 2.5g Fat, 17.5g Protein!
If you want to get instant access to those 700+ of my Best Macro Friendly/Low Cal Recipes in the FDL Recipe Vault, click the link in my bio to get a special sneak peak inside of what’s in there!
Have a DOPE rest of your Weekend my friends!
239 17434 hours ago
No bullshi% snacks ideas💡Calorie breakdown below - Prepare to Fail, Fail to Prepare. What’s your Favourite?
🍫 Dark Chocolate (80%+) = more Benefits = More Antioxidants linked to many benefits such as CV protection + it’s a probiotic ✔️ avoid Dutch processed chocolate!
👉🏼 Dark Choc 92% - 20 grams 129 Cals - Fat 11.9 Carbs 2.6 Pro 1.7
🍚 cake is a plain brown rice cake and then face planted it into melted dark chocolate & sprinkled some salt on top
👉🏼 Dark Chocolate rice cake (1) 85 Cals - Fat 5 Carb 12 Pro 1.5
🥥 Coconut milk yogurt is great dairy free option add some Blueberries = Winning
👉🏼 Coconut Milk Yogurt (100g) with Blueberries (20g)
195 Cals - Fat 19 Carb 4 Pro 3
🥑 never too much avocado + Potassium + Vitamin E
👉🏼 1/2 Medium Avocado 120 Cals - Fat 12 Carb 6 Protein 1.5
🥜 I Always rotate my nut sources - Activated allows more nutrient absorption without the natural compounds which may impair absorption. If not opt for raw nuts not roasted!
👉🏼 Activated Almonds (20g) - 119 Cals - Fat 11 Carb 4 Pro 4
🥚 Eggs loaded with choline and carotenoids that support eye health - soft boiled = more nutrients in the delicate yolk!
👉🏼 Large Soft Boiled Egg - 78 Cals - Fat 5 Pro 6
Just some ideas 💡
I am not a Snack junkie. I prefer feasting on meals without constantly having to graze and digest food which spikes insulin, reduces stomach acid and secretes enzymes etc
But if I was to snack these would be a few options I could prepare from my fridge or cupboards instead of Convenient “healthier junk snacks”. I hope this helps.
Tag a friend who needs to see this 😍👇
❗️ Make sure you’re following @fitwithhqdealz ❗️
📌 Turn On Post Notifications 📌
#Repost from @livevitae
I’m not here to debate the nutritional “benefits” of Lenny & Larry’s cookies, but sometimes they whip up a good cookie (loved the apple pie). This new Chocolate Donut though? Nah. Thought this was a very bland chocolate cookie with no personality other than the few sprinkles hanging out on top, which couldn’t save it. Almost tastes a little like a Snackwell Devil’s food cookie, but with worse texture and less flavor. Hard pass.