#flexibledieting

Instagram photos and videos

One of the last strings of diet culture still attached to me is the idea that only thin people are deserving of love. -

Unfortunately, the first and only man I've ever loved engrained that notion in my head. He was attracted to emaciated women and wanted me to be small enough to "break." He said he wished we had met in the depths of my eating disorder and compared me to much thinner girls. I "owed" him because he settled for me when he could've had anyone he wanted. My muscles and hair (I had a pixie cut at the time) were apparently unattractive to men and ensured nobody else would ever love me. Not only did he sexualize the illness that almost killed me, but he told me, point-blank, that my body was not good enough as it was. -

I endured this emotional abuse for nearly a year. He was extremely skilled in trapping me in the relationship - how could I leave when I didn't have one desirable quality that would attract another man? I called my mom crying nearly every day because I didn't know what to do. I went months at a time without seeing my family because he "jokingly" threatened to cheat on me if I did. When I finally mustered the courage to go home over spring break last year, I broke up with him while my mom sat next to me and held my hand. -

I'm still healing from the trauma I experienced at his hands, but I now know that he had issues of his own and I was simply an easy target. There is nothing wrong with my body - and I'd much rather be single forever anyway than spend my numbered days on this earth trying to shrink myself to appeal to others (although that's highly unlikely because there's at least one person out there attracted to every body type.) -

If you've ever experienced domestic violence or had anyone make you believe you aren't good enough as you are right now, just know that I hear you, you aren't alone, and there is a way to heal without changing any of the wonderful things that make you unique. (P.S. Thank you to @mikzazon for giving me the courage to talk about this ❤️)


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Tão bom estar de volta a minha casinha, com minha comidinha 👩‍🍳 quase um mês no hospital, perdi três quilos (provavelmente músculo né) e um diagnóstico de esclerose múltipla pra vida. Meu corpo ainda tá se recuperando da primeira crise da doença, ainda não vou poder malhar por um mês, sei lá.. mas posso voltar a preparar minhas comidas com o que gosto! E contar meus macros ✌🏽 #dietaflexivel #saude #emagrecimento #fitness #fitness #iifymgirls #emagrecendocomsaúde #flexibledieting


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PEA, MINT & LEMON // Received some home eggs from my lovely client @thevanillagodzilla23 who is looking after two hens with the best names - Candyfloss and Candypop
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Used three of them for breakfast this morning to make this tasty omelette:
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🔸3 whole eggs, whisked
🔸10ml oil/butter
🔸100g peas
🔸1/2 lemon
🔸Fresh mint, chopped
🔸1 tbsp nutritional yeast

You could omit the mint and nutritional yeast, and use another herb and parmesan.

MACROS: 379 cals, 19g carbs, 24g protein, 23g fat


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Why it hurts to sneeze today 🙃 killer ab sesh yesterday got me needing help even sitting up lol. All my workouts are short and sweet and maximise time. I set a timer for 15 minutes and complete a circuit of exercises and get through them as many times as I can in that time. Then I take a minute rest, then set the timer for 15 mins again and complete another circuit. Circuit one was all about dem planks. Plank for 60 seconds, side plank 60 seconds with 10 oblique crunches then other side plank for 60 seconds. Circuit 2: kettle ball oblique lifts 20 each side. 20 weighted sit ups on a decline bench. 50 flutter kicks. 50 scissors. Repeat. Ded. My 12 week challenge starts in a month!!! Get involved for workouts like this!!! 💪🏼💪🏼 #abs #getfit #strongnotskinny #fitnesslife #myfitnessjourney #fitnesslifestyle #sweat #sweatitout #fitnessmotivation #fitchick #fitness #fit #bbggirl #bbgprogress #bbgtransformation #nowonmyown #workout #workoutmotivation #workoutflow #fitnessmotivation #fitspo #eatcleantraindirty #eatdirtytraindirtier #flexibledieting #loveyourbody #loveyourlife #personaltrainer #fitsporation #fitspiration


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Ingredientes:

2 huevos

10ml de aceite de oliva

12g de cacao amargo sin azucar

10g de salvado de trigo

15g de avena en hojuelas

30g de harina de coco

vainilla

1 sobrecito de café soluble

50ml de leche descremada

50g de dulce de leche sin azucar (yo usé el de los nietitos)

stevia a gusto

1 cucharada de polvo de hornear

Preparación: integrar todos los ingredientes hasta tener una mezcla espesa. Reservar unicamente el dulce de leche. Colocar la mitad de la preparación en la budinera y extender en el centro el dulce de leche. Cubrir con el resto de la mezcla y llevar a horno a 190 grados por 30 minutos. Listo! La informaciónnutricional aproximada de todo este budín es la siguiente:

Carbohidratos: 538,1g

Grasas: 25g

Proteínas: 26,7g

Energía: 482kcal

Montevideo, Uruguay

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Switch it up and trained in the morning. My body did not cope. Here’s me hitting 157.5kg for a single when I could do 160kg for reps 🤷🏾‍♂️😭 oh well, gotta fail to grow and succeed
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#lifting #gym #gymlife #lift #doyoueven #strength #gains #bodybuilding #instafit #fitstagram #fit #athletic #powerlift #squats #lifter #power #fitness #instafitness #fitfam #liftheavy #teacher #teacherswholift #teacherlife #rows #worldgym #backday #quads #workout #flexiblediet #flexibledieting

World Gym North Lakes

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“Be honest about who you are and what you need to do to make change. Girl, get ahold of your life. Stop medicating, stop hiding out, stop being afraid, stop giving away pieces of yourself, stop saying you can’t do it. Stop the negative self-talk, stop abusing your body, stop putting it off for tomorrow or Monday or next year. Stop crying about what happened and take control of what happens next. Get up, right now. Rise up from where you’ve been, scrub away the tears and the pain of yesterday and start again… #girlwashyourface” by @msrachelhollis 🌟 // I seriously to print this out, in a big bold font and plaster it on every surface in my house. My bathroom, my kitchen, my garage gym. ALL THE PLACES need ALL THE TRUTH! Sometimes it’s really easy to get off the path, to shrink back into yourself and back into old bad habits. It’s reminders like this quote and SELF comparisons that put this journey and it’s importance back into perspective. ♥️ #face2face #facetofacefriday #face2facefriday #facetoface


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Another amazing #Transformation from #TeamCTE client Holly.
Holly completed a 6 Week Shred and then went on to complete the #10DayChallenge
Weekly check-ins meant that Holly was on track with workout and nutrition goals.
All workouts were home based, and worked around a pre-existing injury
Incredibly proud of what we’ve achieved in a short space of time!
#TeamCTE #ShreddedByCTE #motivation #fitspo #bodytransformation #personaltrainer #fit #instafit #nutrition #diet #flexibledieting #weightloss #weightlosstransformation #fatloss #fitfam #onlinecoaching #personaldevelopment


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This is an opportunity to save on fat and get more protein. One oz of ground beef contains 8 game of fat and 4 grams of protein where as one oz of ground turkey contains 3.5 grams of fat and roughly 8 grams of protein. A simple switch that will reap major benefits in the end.
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#macros #nutrition #macrocounting #flexibledieting #iifym #macroshred #rebelliving

Oceanside, New York

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✨Friday!!! Does it excite you? Are you ready to unwind? Or does it bring up food anxiety?? .
What if you get invited to go out to dinner last minute? Do you think, how fun!!!🙌🏼Or do you worry it will lead to a binge and ALL your work this week will be out the window??🤦🏻‍♀️
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I spent YEARS dreading weekends and just wishing for Monday to come so I could “reset”....and that is not an enjoyable way to live.
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Relax...plans change. You can adjust. You don’t have to like it. But you can adjust. Decide to order something that will allow your body to feel good. You are not obligated to eat more food than you need. It doesn’t have to be all or none.
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When plans change. Go calm down somewhere on your own. Ask yourself why this triggers you? What are you really worried about? What is it you really need?
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For me, my husband travels and works a lot. So Friday night all I wanted was a break and to be alone #momof4 - But I felt obligated to be social and that many people think that is a break in and of itself. For me it wasn’t.
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I had to learn where I could get a break and still participate in life. Sometimes I would participate in the last min plans, other times not.
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Self awareness is the key!💗💗💗
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What is the weekend to you?!? More stress or relaxing?
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#weekend #stress #timealone #friday


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Snack; options salted caramel hot chocolate (38 kcal), belvita chocolate chip soft bake (205 kcal) and 10 giant chocolate buttons (166 kcal) 🍒 409 Calories 🍒 #healthysnack #healthyfood #healthyeating #healthylifestyle #healthyliving #balencedeating #balanceddiet #flexibleseating #flexibledieting #caloriecounting #caloriedeficit #myfitnesspal #mfp #mfpuk #fooddiary #foodtracker


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🔥CLIENT SPOTLIGHT🔥
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Meet @kevinslaughterslsc , Kevin has absolutely CRUSHED IT this summer🙌🏻
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Stats:
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•48-year old male
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•attorney (this means he works A LOT)
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•4 kids
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•Trains CrossFit 4-5 days per week
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Starting Macros:
260c/70f/170p
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Current Macros (reverse diet):
300c/75f/175p
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Cool stuff worth mentioning:
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•Kevin occasionally struggles with under-eating because of his busy schedule so on those days he focuses on just eating and not worrying about specific macros #feedthemachine
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•Kevin increased his daily water intake #hydrationdomination
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•Kevin is sleeping, on average, at least 45 minutes more per night. #recovery
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•Kevin came to us weighing 185lb after Ramadan (June)
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•Kevin’s body fat has dropped from 17.4% to 16.4% (based on his home scale) but clearly a picture is worth 1,000 words #HWPO
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Next week, Kevin is traveling to Seattle for work and is staying in an Air BNB.  He is bringing his food scale and is headed to the grocery store when he gets there so he can continue on this journey. .
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 Coach @superg_chi_btbn has competed with Kevin a few times in @crossfit competitions and loves how driven and competitive he is. She’s not at all surprised that he has seen such great results in such a short period of time. Keep up the great work Kevin!


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Strawberry Banana Cheesecake 🎂
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Macros For The Entire Cheesecake! 😍
P:50 C:47 F:8
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Preheat Oven @ 350
Spray Cake Pan
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Cake Instructions :
Mix
1. 1/2 Scoop @kodiakcakes
2. 1/2 Cup Strawberry Cream @premierprotein
3. 1 Large Egg
4. 3 Grams Stevia
Bake for 30 mins.
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Frosting Ingredients
1. 150g Fat Free Greek Yogurt
2. 7g Sugar Free Cheesecake
3. 25g Banana
4. @waldenfarmsinternational Calorie Free strawberry Jelly .
#flexibledieting #bodybuilding


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A common thing after being so involved with nutrition and fitness constantly is just feeling burnt out! ⠀⠀
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The biggest thing that motivated me when I was first starting was having “milestones” or goals I wanted to achieve. It’s kinda of like lately I know I don’t have that fire I used to have in the gym. You eat the same things constantly and same workouts and expect you should be make improvements but have felt stagnant. Being more lenient on what fits my macros so I am enjoying food and switching up my workout splits have all been beneficial! Felt like I would barely even get sore anymore but switched up my days for muscle groups I hit......back to like it used to be! So sore at the end of the week it’s painful is what I want to feel cause I don’t want to just get “used to” stuff. ⠀⠀
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So with life, nutrition, workouts, they all need to be constantly switched up!! Don’t just have a normal routine you do everyyyyyy damn day! Keep your body guessing and keep things fresh and fun! ⠀⠀
Still trying to grow my back more and increase overall width so here are some other exercises to activate your lats!
🔹Rope Pull Downs
🔹Seated Close Grip Pull Down
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#fitspiration #getfit #fitnessmotivation #fitness #workoutmotivation #backworkout #progress #fitfam #bodybuilding #fitnessjourney #lifting #fitnessaddict #flexibledieting #inspiration #friday #cleaneating #nutrition #gymshark #gatsupplements #gym #nitraflex #competeharder #strength #hardwork #weightlifting #nike #passion

Iron Oxygen Fitness

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Happy Friday and I hope you’re feelin fab!
I’m coming up on three weeks of being on prep and I feel like the time is flying by! My weight has been a little stubborn but I typically feel like that always happens in the first few weeks. You have an initial big drop (all water weight) then your weight decides to just stay the same no matter how hard your working, and this can be super frustrating. That’s where progress pictures and going by how your clothes fit you come in play. Also thinking about other outside factors...like It’s shark week right now....So of course I’m going to have some weight fluctuations. And with my hormonal history, I’m am more then happy to entertain Aunt Flo for a few days and I hope she continues to visit thru out the remainder of this prep. I’ve learned to not trip over the scale...If your being consistent and putting in the work, then use the scale as just a tool, it’s not the whole toolbox. I’m happy with my progress thus far and we’re just scratching the surface!! 😎

San Diego, California

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[Werbung] Healthy Cupcakes🍪🥧 Heute gab es als Snack zwischendurch meine leckeren Protein Cupcakes 😍
Rezept: 12 Stück
60 g Kokosmehl 🥥
70 g @allstarssportsnutrition Hy-Pro Deluxe Milk Chocolate Cookies🍪
30g Weichweizengrieß
2 Portionen @pumperlgsund
30 g Schokostreusel (bei Bedarf)
2 Tl Kokosmus🥥 @dm_deutschland
Topping:
200g Magerquark
2 El griechischer Joghurt 2% Fett
150g Tiefkühl Beerenmix
1 Beutel Gelantine Fix

Nährwerte pro Stück:
112 Kcal / Eiweiß 11 g / KH 6g / Fett 3g
#healthylifestyle #healthysnack #healthyfood #flexibledieting #diet #iifym #instahealth #fitfam #cleaneating #cleanfood #trainhardeatclean #cupcake #raspberry #coconut #chocolate #protein #fitnessfood #afterworkoutsnack #foodblogger #foodlover #foodphotography #foodporn #picoftheday #like4like #ootd


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Dear Summer.
You ain’t leaving.
Happy FriYAY, y’all!

Chicago, Illinois

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When coach tells you to stop training abs and your like " y tho?" 😆
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I promise you i do NOT walk around like this. I'm flexing REAL hard & leaning back #ProTip 😉 Also doesn't show my lower abs which are non existant 😅
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Don't take everything you see on the gram for 100% truth friends😘 Its our highlight reel for a reason 👊
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#abs #flexfriday #flex #compprep #bikiniprep #iifym #iifymgirls #aesthetics #prep #quads #motivation #pineapplebun #truth

London, Ontario

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The I’m hungry af thinking about food vision! But first I must lift.

Open spots for one on one training, group training and online coaching. Dm for more info

Back to school open lift tomorrow from 12-3. Bring school supplies which will be donated to the kids for school. •



#lift #flexfriday #hungryaf #eatngrow #houstonmuscleheadz #pt #training #personaltrainer #trainer #houstontrainer #templebuilding #vibes #strength #power #hustle #houston #motivate #dedication #consistency #inspire #workhard #gains #focus #fitness #nutrition #healthy #macros #flexibledieting

Houston Muscle Headz Gym

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#flashbackfriday . 1 week out from my last show(white) to currently 4 months post show (pink). -
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I’m kinda at a loss of what to say about this . I’m extremely happy with where I’m at right now.. but I’m not going to pretend I haven’t had issues with it the past few months . Lack of confidence, tears, frustration. And then somehow back to happy and confident . -
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Looking at these pictures side by side , there truly isn’t that much difference. But I FEEL a difference. And coming off a show I think is something that is never SUPER easy. Tho this time was like 1000 times easier than last time. -
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All in all. I’m so proud of what I accomplished on stage, and what I’ve been able to accomplish in my off season so far. Besides just fitness . I’ve put more time into my life in general. And that’s what I need right now ❤️💪 a good balance of fitness and life .


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Using a band(s) for pull-ups is a great way to get the movement down, build strength, help you to do them unassisted, get more reps in, work on slow and controlled movements. Once you’ve had some time with them, try to avoid using them as a crutch. (Much like a spotter) Eventually you’re going to have to work on doing them unassisted!
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Here is an exercise tutorial on how to do them! .
Sound on!! 🔊 .
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#pursueyourpotential #pypcoaching #pypexercises #bandedpullups


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💪🏼BACK&BIS💪🏼yesterday
Aka my fav day up there with legs obviii

It's Fridddaaaayyyyy!!! Another week of life down 😁 (rly this means 1 week closer to bringing home our new puppy lets be honest) but it also means a fresh start

Whatever you think you failed at this week, whatever days you decided to take a break instead of workout (totally ok!), whatever dessert you ate instead of those veggies (also ok!!), whatever has been bearing down on you this week, etc etc doesn't matter anymore and you no longer have to beat yourself up for it because you get a fresh start. Fresh starts are my fav, and I'm starting to even like Mondays because they mean a new week with new beginnings! I knooowww I told you I'm turning into a mad person.. Ok preach over...
have a F A N T A S T I C weekend my 💓 lovelies we have some fam bam {bf's fam but basically mine too} visiting us and It's going to be a good one

P.S. swipe ➡️ to watch me do pull downs because it cracks me up tbh

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#fitness #fitnesstransformation #fitspo #weightlifting #weightlossjourney #fitnessjourney #fatloss #fitnesslifestyle #flexibledieting #womenwhotrain #instafit #strongwomen #strongwoman #girlgains #health #healthylifestyle #backworkout #bicepworkout #iifymgirl #fitnessmodel #fitnessmotivation #gymgirls #girlswholift #chicksthatlift #gracefituk #gfgfriends #gymgirls


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Just a skinny lil’ bb lifting heavy-ish weights🤷🏼‍♀️115x1 jerk, 120x2 clean. Working percentages, getting stronger (I think!).

CrossFit PHX

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A week following my shoot (pics to come😉) and can honestly say I feel I have a lot more clarity in life and calmness.
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I won’t lie to you, the last few months I’ve felt a little lost and almost lonely as I’ve struggled with a sense of direction.
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But now? I just want to roll with life. Because at the end of the day, I don’t need a big goal or something to constantly aim for. I’m happy doing me and doing life.
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That means, more enjoyment, more fun, more time with family, more social events and saying ‘fuck it yeah let’s do it’ to more things.
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Of course I’ll still have my routine, training and consistency but just way less stress.
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Because if there’s one thing I’ve realised today, it’s that it’s okay to not have a goal ALL the time. You can just live in each moment so that’s what I’m going to do a lot more of😊


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Awesome post by Rev Nutritionist @rebecca_revolutionize ! WE HATE MEAL PLANS 😝😝😝
Repost @rebecca_revolutionize with @get_repost
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Why it’s frustrating when people ask for meal plans (not just clients but once people find out you’re a nutritionist they automatically want a “meal plan”) we give you some sample ones to use as guidelines but in no means want you to go off of them long term...they aren’t magical 🙃 you still have to put the work in with or without a meal plan so stop being lazy and get with flexible nutrition and track your meals 🙌🏼 #fatloss #nutrition #mealplans #iifym #flexiblenutrition #flexibledieting #life #lifestylechange #live #loveyourself #liveyourlife #grind #hustle #fitfam #fitness #health #mentalhealth #revolutionize #revolutionizeusa


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