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Well, if this isnt the perfect weather to enjoy an ice cold @musclemoosehq Moose Juice, then I'll be damned 💁‍♀️


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#transformationtuesday - more calories, more lifting, less cardio, more results. 'Nuff said! ---
For your FREE 30 minute goal setting session, DM or email oli@feelfitgym.com

FeelFit Gym

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➰Tiempo: Al principio todo parece antinatural, existen asimetrías, falta de ritmo y coordinación sobre todo en ejercicios multiarticulares.
Las palancas, esa capacidad de contraer ciertos músculos pueden suponer algo complicado al principio.
Todo esto, deberá ir aumentando y mejorando tras cada sesión.
El sistema nervioso irá ‘engrasando’ los programas motores para que se vuelvan prácticamente automáticos, y lo más importante, que estos sean sólidos.
➰Dolor: No hay que medir la intensidad de un entrenamiento por el dolor u agujetas que genere.
Lo explicamos en otro artículo más detallado anteriormente.
➰Ejercicio cardiovascular: Brinda muchos beneficios a nivel de salud y resistencia, pero se sobrevalora el efecto de este entrenamiento de cara a la composición corporal.
No olvides que levantar pesado, ganar fuerza y aplicar una sobrecarga progresiva es CLAVE para mejorar de cara a rendimiento y estética.
➰Fuerza: No es ‘ir al gimnasio’ es ‘ir a entrenar’ , como siempre decimos tratar de mantener una buena técnica, sacar una repetición más, añadir un poco más de peso, reducir el tiempo de descanso etc. Todo esto también es progreso!
Se trata de que, con tal que avances en el tiempo, cada vez seas más fuerte.

En una segunda parte, trataremos el resto de puntos 👊⚡️


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Happy Tuesday, Insta fam! With summer just around the corner, we may find ourselves going out & socializing more often - which can lead to an increase of all the yummy, calorie-dense foods & drinks that are available to us.⠀

Recently, I’ve been getting LOTS of questions about how to prepare for situations where previous bad eating habits can easily come back. So, today I wanted to share some of these helpful tips you guys, too!⠀

Remember Your WHY ⠀
Write down your goal & a list of reasons WHY you want to achieve them and keep them somewhere you visit often. That way, you can always shift your mindset to focus on the destination... even when the journey gets a little scary or hard to navigate.⠀

Go For A Walk ⠀
Honestly, moving your body is one of my favourite ways to pull myself out of a funk. Have your favourite self-improvement, motivational, health/wellness podcasts downloaded, pop in those earbuds, hit play & just walk around for a while. ⠀

Bring Prepared Food Wherever You Go ⠀
I cannot overstate this one enough. Bring prepared food with you EVERYWHERE - to work, to the gym, to events, etc. Even if you can just chop up some veggies and bring them with you when you know you'll be away from your fridge for a while, it will give you a better option than whatever you may be offered at your next destination.⠀

Tomorrow Is A New Day ⠀
When all else fails and you really, REALLY just want to go to town on that delicious buffet spread in front of you, remind yourself that tomorrow is a new day. One cheat meal won't make you fat, just like one salad won't make you healthy. Consistency is KEY, so as long as you get back up every time you fall, you will ALWAYS win. ⠀

Let’s be honest, it is INCREDIBLY hard to kick bad habits right off the bat. However, if you are determined enough to stay on track by implementing a few (if not ALL) of these helpful tips, you WILL notice you’ll be able to handle these situations with more ease and make decisions based on what you feel is right for YOU, versus what you think is “healthy”.⠀

And remember, no guilt, ever. Drink that margarita if you really want to, girl! 🍹😘

Toronto, Ontario

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Physical status...
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I could use some more sleep to get my weight down a bit more, but hell...who couldn’t? 😂
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Honestly I’m pretty happy with consistently dipping below 200, and the way my clothes have been fitting.
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I’m wearing a lot of my old XL shirts for work that I use to swim in at this weight a year and a half ago, and it feels good the way they fit up top.
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I remember avoiding these shirts because of how I felt I looked in them.
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See I got to a point where I wasn’t chasing the scale no longer, but chasing smaller clothes sizes even though my goals was to grow...I know, stupid right?
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My patience this go around has been well, patient.
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I’m someone who goes all in till I burnout or bites off more than I can chew and ends up falling off.
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But it’s been nothing like that, and it’s nice.
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I’m no where near where I want to be, but I’m putting in the work...day in, day out.
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Not skipping steps, not taking shortcuts, not making excuses...simply paying my dues.
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I’m very excited to see where this path leads to.
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#TransPHORMationTuesday
#IAM1STPHORM
#LETSWORK
#100to0
#TransformationTuesday

New Braunfels, Texas

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ANCHOR NUTRITION—
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what does 30g of carbs look like?
1) couscous (1 cup cooked)
32g carbs/1g fat/160 cal
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2) light rye bread (2 slices)
32g carbs/2g fat/160 cal
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3)baked sweet potato (5oz)
30g carbs/0g fat/130 cal
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4)whole wheat tortilla (65g)
31g carbs/4.5 fat/190 cal
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5) 1 bagel (75g)
35g carbs/2g fat/190 cal
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#MACROS
#IIFYM
#ANCHORNUTRITION
📸: @jbworkingharder

ANCHOR / crossfit.yoga.lifestyle

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You know you’re committed when you’re pulling yourself outta bed at 5 in the morning to get your workout in! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@__leaahhh @fitnesspalpaul @mclaughlinszone


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Leben und leben lassen 💭 Niemand kann so sein wie du und du wirst niemals so sein wie jemand anderes. Aber eines steht fest: du wirst dich verändern. Du wirst Dinge tun für die du gelobt, oder eben auch vors Schienbein getreten wirst. Manchmal beides gleichzeitig. Verwirrend, oder? Nein, vollkommen normal. Man kann es eben nicht jedem recht machen. Ein kleines Beispiel dafür ist dieser Account. Viele finden es toll, dass es ihn gibt und folgen mir gerne. Darüber freue ich mich natürlich sehr. Andere finden offenkundig doof was ich hier mache und wie ich mich verändere. Auch das ist ok, denn niemand ist gezwungen sich Dinge anzusehen die ihm nicht gefallen. Tue ich auch nicht. Manchmal sorgt eine Veränderung oder etwas Ungewohntes aber eben für etwas mehr Gesprächsstoff.. und jetzt? Veränderungen können gut, oder schlecht sein. Sie können dich weiterbringen, oder ausbremsen. Manchmal öffnen Sie einem die Augen. Was richtig und was falsch ist - kann jedoch niemand für dich in Stein meißeln. Du allein entscheidest darüber was sich richtig für dich anfühlt. Auch wenn das manchmal nicht ganz einfach sein mag. ♥️ Fühle dich frei, du selbst zu sein.
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#changeyourlife #wirzusammenansziel #lebenundlebenlassen #einzigartig #lebeliebelache #morelovelesshate #machdichwahr #positivemindset #mindsetiseverything #fitnessmotivation #youareenough #selbstliebe #changeisgood #transformationtuesday #freeyourmind #willensstärke #fitwerden #gesundundfit #wohlfühlgewicht #transformationinprogress #fitwoman #gesundundfit #ernährungsumstellung #sport #sweatingbeauties #sizezero #muskelaufbau #flexibledieting #iifym

Cologne, Germany

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Yesterday when I got to the gym almost all things with batteries were dead... NOT TODAY!! haha, got it done today!


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Smashley Svendbye pushing the envelope with some huge pause squat singles beltless.
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Powerlifting content updated daily!
#QOTL
#queenofthelifts
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Regrann from @smashleysvendbye - Paused blackout PR😂😭 155/341 paused single and almost 160/352... bw: 56/123


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Shoulder & chest day finisher 🔥
▪️15 push-ups
▪️12 reps for both exercises shown in the video
**** Don't rest between all 3 exercises. After finishing the circuit, rest for 30 seconds and repeat 3 times!
▪️15 minute walk
-max incline
-speed 2.0
-10 pound plate in each hand


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"A comfort zone is a beautiful place, but nothing ever grows there." Push yourself to be better version of yourself everyday. Do things you would never expect yourself to do, because it might be the best decision of your life. If it both terrifies you and amazes you then go for it!! That's the thing about growing mentally, if it doesn't scare you or make you uncomfortable in some way, then it probably isn't going to help you grow as a person.

Also, if anyone knows how to get rid of these terrible bags under my eyes lmk 🤦🏼‍♀️


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Try some interval training! Twice a week, instead of going at a steady pace for 30 minutes, go easy for 3 minutes and hard for 1 minute. Repeat this pattern 5-6 times and you have a new workout and a calorie burning machine!
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#health #fitness #fit #iifymgirls #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #iifym #training #health #healthy #instahealth#healthychoices #active #strong #motivation #bluefinfitness #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #macros


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Late night workout today. I kinda did random shizzz because I haven't been in the gym the past 2 days due to spending all my time studying for final exams && I wanted to just get a good sweat going. but it's summer now so we cooolll 😊😊😊😊
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Did 10 minute max incline walk as a warmup. Then i did a some ab exercises. Went back on the treadmill to do another 10 minute max incline walk, but this time holding two 10 pound weights. AND to finish up - a little lower body circuit!!!! Lemme tell you it got me sweatyyy. I will post the workout tomorrow, so stay tuned!!! 🎬


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Want the recipe for this salad? 🥗
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Well you’re in luck because last week I posted it on my YouTube channel 🎦⤴️ just follow that link right up there!
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I think I’ve had it 4x since 😂 it’s so good!
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#fitfam #fitness #fitnessmotivation #fitnessinmymouth #healthyfood #healthyliving #healthylifestyle #healthiseasy #nomnomnom #foodie #weightloss #weightlossmotivation #weightlossjourney #iifym #macrotracking #flexibledieting


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A great post by @bdccarpenter
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While IIFYM is a great weightloss tool to include the foods you crave in your diet, its important to be smart with it also.
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#Repost @bdccarpenter (@get_repost)
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You could lose weight just eating jellybeans if you really wanted to.

The thing is, as your caloric intake decreases and your hunger levels go up you may find it more satisfying to emphasise foods that you can consume in a larger volume for the same number of calories.

For example, for a small female in the depths of contest prep, a handful of jellybeans could end up being a decent chunk of her caloric intake for the day yet provide very little satiation.

Plus, as the total quantity of food you consume decreases, it becomes even more important to make sure you are eating things that are rich in micronutrients as your likelihood for deficiencies is going to increase.

So yeah, you could just eat jellybeans and lose weight but it wouldn't be good from a health perspective and you will probably be so hungry you would want to chew your own arm off.

P.S. for the IIFYM fans who take flexible dieting to the absolute extreme and only eat junk food, those bottom foods are called fruits and vegetables 😉

Ryan McConnell Personal Training

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After yesterday - eating cheesy potatoes, Oreos, & an ice cream cone I woke up looking like this. Looking the same way I did yesterday morning. A few treats won't hold you back from reaching your goals if you do it in moderation. A healthy diet is about eating fruits, whole grains, healthy fats & voluminous foods - vegetables. A healthy diet is about portion control & not restricting yourself from your favorite foods. It is important to find a balance that works for you in order to make this a lifelong journey. If you restrict yourself from eating certain foods & spending time with friends/family because you don't want to break your "diet" you are creating a bad relationship with food. Never restrict yourself, you will be mentally unhappy no matter what shape your body is in. You may love your body, but you will hate what it takes to get there. You won't be able to maintain that physique for very long, let alone for the rest of your life.. This is a lifestyle, so do what it takes to make it last a lifetime. When restricting yourself, the first time after not eating that food for so long you probably won't be able to control yourself/eat a proper portion. This is why balance with eating "junk food" in moderation is crucial. No food is terrible for you, it's the amount that you consume which is what makes it bad for your health. This is where the importance of portion control comes into play! Yes, natural sugars, whole grains, & healthy fats are better for you & will make your body feel a 100x better, but when you put a source of carbs, fat, or sugar in your body, your body sees it at exactly that. Your body doesn't know the difference between fat from an avocado & fat from chocolate, or sugar from fruit vs. sugar from candy. It is just that the healthier choices are more nutrient dense & will do better things for your body in terms of energy & overall feeling better on the inside, while the less nutrient dense foods will make your body feel run down especially when consuming too much of it. So find that healthy balance & what works for you in order to keep your body/mind happy & healthy because your happiness is worth so much more than having abs.


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New video is up explaining the pros and cons of a #ketogenic diet 🥑and also includes a #booty 🍑workout. Use the link in my bio and if you want to see more vids like this, please subscribe! I'll be posting about intermittent fasting🍴, carb cycling🚴, IIFYM 🍩and Paleo 🍗in my next vids! .
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Or, if you're just interested in dem #gains check out @motiv8performance
Perform which is my current preworkout of choice. It improves endurance and mental clarity without the addition of caffeine so it's ideal for those late night workouts.
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Code SAVANNAH30 .
📸@jakeofalltrades808
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#paleo #diet #nutrition #personaltrainer #maui #fitfam #gains #goals #booty #squatbooty #thickthighs #iifym #keto #ketogenicdiet #highfat #lowcarb

Kihei

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So passionate about self love that my captions always end up as novels 🤦🏼‍♀️😩😂

Sometimes all that will help calm you down when you are stressed or anxious is to step away for a little while. Do things that ease your mind. Do things for your own good - physically and mentally.
Try not to sulk over things for hours - instead of focusing on the negative, appreciate all of the good in your life and do things that make you happy. Struggles are meant to make you stronger. You will NEVER be put in any situation that you cannot overcome! Taking care of your mental health is just as important as physical. If your mind isn't happy, then your body won't be either. Sometimes stress and anxiety will still get best of me, but over time I have been leaning things that help relax my mind and body when I am anxious or stressed: stepping away from what's causing the negative energy for a little while, praying, getting fresh air, reading (currently reading blessed in the darkness - very positive and uplifting!), having a set routine (workout and nutrition), get out in the sun, use my essential oil diffuser (seriously sooo relaxing), do a face mask, and most importantly love yourself - you're doing the best that you can! 🔅💕



Sooo today it was just too beautiful outside to not be out in the sun all day. Went on a picnic date by the lake again today which is 110% my favorite - smoothies, organic flatbread pizza, and chocolate covered strawberries/apples 🤤 lots of laughter and awkward sunburn lines but it's coooll 😂 came home and did a KILLER hiit circuit outside (will post tomorrow!!!) and went for a nice walk. Now, in bed with my essential oil diffuser on and face mask while I study. I've been extremely stressed with school, but I didn't let it ruin my day!!! I've come a long way when it comes to coping with what goes on with my mental health, which is something I am extremely proud of myself for.


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Workout powered turkey bacon & lots pancakes that has apples, banana, and chocolate chips in them 😩😍
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plot twist: I trained lower body today not abs 🤷🏼‍♀️


I know I posted about this yesterday, but everyday I'm beginning to notice small changes/making progress. Whether it's mental progress, the way my body looks, being able to lift heavier, etc. progress is progress! You really do get what you work for. Never cut yourself short. Push yourself to new limits everyday. It is a mental challenge sometimes and you will get knocked down, but you just have to keep pushing and remind yourself of the amazing outcome. Never give up on yourself. && if you do, you never know, the results may have been right around the corner!!

Like usual..😂 whole outfit is gymshark - size small in everything @gymshark @gymsharkwomen #gymshark #gymsharkwomen


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💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - FASTER FAT LOSS💥
People sometimes tend to think of things in a vacuum when it comes to fat loss and just life in general, to be honest.
Calorie deficit = fat loss.
More money = more happiness.
Both of these are true, to an extent.
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🔹What they don't think about is allll of the outside variables that go into making that goal much easier to ACHIEVE and remain CONSISTENT after reaching that goal. The goal should not be to just lose body fat. The goal should be to lose body fat, enhance your lifestyle, and maintain and build upon your previous goals. The quickest and most effective way to do this is optimize your output each day.
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🔹For example, having a daily routine helps us stay consistent and our bodies love them because it reduces the need for willpower, while adding a positive feedback loop/reward system from repeatedly reaching our goals. Not to mention, our body has to regulate hormones, circadian rhythms, hunger, mood, etc., and healthy habits/routines are the foundation of doing so.
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🔹As you can see, all of these ways I have listed are correlated in some way and can affect the output of something else. When you're stressed, you can have water masking your fat loss. When you're dehydrated, it can cause you to overeat. If you have to constantly plan when you can go to the gym and what time you're eating which meal, your chances of success are diminished due to willpower.
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Moral of the post: fat loss is hard — for more reasons than just not being able to eat less. But by "optimizing" your day for YOU, it sets you up for success way better than any macro calculation or supplement will ever be able to provide you.
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PICK ONE AND EXECUTE THIS WEEK.
Which one will you choose? Drop it below ❓Thoughts🔻in the comments. 🙃😊.
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📷 @mattmcleod6 👌 -
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💡 #TheMoreYouKnow
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_ ❓ As always, leave questions, ideas or corny jokes in the comments -
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