just deciding which oxyshred flavour to have before my workout 🤪🍭🍬
✅All EHPlabs products available in all supplement stores across AUS & NZ
2193593 hours ago
X-Mas count down!
Tijd om deze zondag lekker te gaan trainen 😍
Zoek je nog een mooi kerdtcadeau? @igorjames_official nieuwste collectie staat online!
78224an hour ago
2015 vs 2018. Lichamelijke groei is leuk en zichtbaar. Mentale groei gelukkig niet, anders had ik nu een nog groter hoofd.
338252 hours ago
SWIPE LEFT FOR BEFORE/AFTER
2015 🔙 ➡️ 2018
As promised, here’s everything about my fitness journey, I hope this answers the questions you may have 🤗 if not, let me know in the comments ⬇️ and I’ll answer them 💕
⛔️ it didn’t take me 3 years to get where I am as I started training regularly and eating healthy right after Christmas 2016 but I just don’t have many before pics ☹️
▪️From January to September 2017, I would train 4-5 times a week at the gym only. I didn’t know anything so I spent maybe 3-4 months trying all possible exercises
▪️Then from September to December I trained at home only and started training again at the gym around January 2018.
▪️At the moment I’m training glutes 2-3 times a week, doing the gym-based legs & glutes sessions from my guide and adding the home glutes session from my guide as well
▪️I don’t train arms specifically, I do one back session and one full body session at home, using light dumbbells, resistance bands and/or just body weight
▪️I train abs specifically once or twice a week
▪️I don’t do much cardio at the moment (mostly because I’m being lazy 😅)
▪️Changing my diet made all the difference, I really can’t stress that enough 👈🏽👈🏽👈🏽
▪️During my whole life until I was 26, I had been eating without knowing ANYTHING about macro/micro nutrients, drinking coke instead of water 😣 and eating tons of 🍭 🍫 🍪 (cause sweet food is my weakness 🤩)
▪️Then I started researching a lot about food and nutrition, how many calories I should get and from which foods, as well as getting good healthy meals together
▪️At the moment, I don’t track calories/macros although I did for 6 months last year. I’m trying to eat healthy most of the time and I allow myself daily treats. I’m not too strict with my diet but I certainly don’t eat everything I want and I try to cook my own meals as often as possible
⛔️ I won’t lie and say it’s super easy, there are days when all I want to eat is cookies and chocolate but then it all comes down to this question: what do I want more? ☺️
Follow us @mealplans for more healthy meals and meal preping ideas 😍 .
Pesto Grilled Chicken Avocado Salad
1/3 cup olive oil
2 tablespoons basil pesto, (homemade or store bought)
2 tablespoons lemon juice, (adjust to your tastes)
1-2 tablespoons water, (optional -- for a thinner consistency)
2 teaspoons garlic, minced
1 teaspoon salt
cracked pepper, to taste
4 (1 pound or 500g) skinless, boneless chicken thigh fillets (or chicken breasts)
4 cups Romaine, or Cos lettuce leaves, washed and dried
1 large cucumber, diced
1 cup grape (or cherry) tomatoes, diced
1/2 red onion, sliced
1 avocado, sliced
1/2 cup crumbled feta
Lemon wedges, to serve
2 tablespoons extra pesto, to serve
2 tablespoons fresh chopped basil or parsley, to garnish
Whisk together all of the dressing ingredients in a large jug. Pour out half of the dressing into a large, shallow dish. Refrigerate the remaining UNTOUCHED marinade to use as a dressing later.
Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining UNTOUCHED dressing. Serve with lemon wedges, extra basil pesto AND chopped basil or parsley, to garnish.
credit - @mealplans#fitnessgoals#fitlife#beforeandafter#muscle#instafit#lovefitness#proteinshake#instaweightloss#selfmotivation#fitnessgirl#fitnessjourney#personaltrainer#fitmotivation#fitfam#fitgoals#gymmotivation#healthymeal#healthylife#fitnessgear#fitnesslife#fitnessfood#instafitness#fitnesslifestyle#fitnessfreak#gymtime#meditation#running#cereal#gymnast#gymfreak
🇺🇸🇮🇹 Like I legit look a lil pregnant sometimes🤰🏻 😂 12 hours after a big dinner with tons of salty but delishh food, smiles and laughs with friends . This is a nice reminder that I am human. I have days where I feel like a cow 🐮😁
It’s NORMAL to get a little bloated!! Don’t over think it... you DESERVE nights out with friends and a full/bloated belly WONT stop you from reaching your goals!!!!. If you step on the scale the day after🙅🏻♀️you might weigh more because of all the 💦 your body retains for eating lots of carbs and salty food. Yes you can do things to help with bloating, I do as well. That’s just water, and it’ll go away as soon as you’ll get back at your healthy habits. Get back to healthy eating, catch up with training and drink lots of water💦
Sometimes it’s so easy to forget that social media only shows less than a hour of our daily lives. All in all, bloating happens. It’s life, no one looks perfect all the time!
Bloat cocktail 🍹 this morning from @womensbest 🌾🍃
Costy, hai mangiato per caso un pochino salato ieri sera??😁😁 Si si si! Ma non solo! Mi sono anche scolata quasi 2 litri di acqua tutti in un colpo prima di andare a casa per la sete 💦😅! Madaiiiii ! Sei un GENIO!!Lode e spazio a quei giorni in cui ti alzi e ti senti una mucca 🐮 ! Una mucca col sorriso però perché oggi sono felice nonostante la pancia.
Ho ritmi di lavoro pesanti ultimamente, senza contare il fatto che sono da 3 mesi senza stipendio...😑perché lo stato italiano non investe sulla cultura. Ecco a cosa è dovuto il mio cattivo umore ultimamente. E in questa situazione una serata con amici è una cosa preziosa che scalda il cuore E sapete cosa? Ieri sera ero una persona serena. Sorridevo e mi godevo il momento come tutti. Oggi cerco di bere due litri di acqua in una giornata magari, e non in mezz’ora🤣 Cibo pulito, poco sale e la pancia torna come prima. Ormai abbiamo capito come funziona😉! Niente panico! Buona domenica ragazze ❤️
⚡P R I D E☻⭕ "Il a fait un double sans pression? Ca ne va pas se passer comme ça ☻" When the legendary @vellusta say yes with his head in the background at the end of your combo, you know you are in the good way🙏🏾☄