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#flexibledieting

flexibledieting Images and Videos on Instagram

Grab and go, quick foods don’t have to get in the way of your goals. As a busy mama, rarely a day goes by when I don’t rely on either a protein bar or shake (or lets be real one of each) combined with some fruit, a fruit strip, or some easy-to-grab veggies. Don’t try to make your life fit you eating plan. Instead, find an eating plan that includes enough flexibility to fit your life. •
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#keepitsimple #easysnack #grabandgo #busymom #momlife #reallife #protein #proteinbar #goals #balance #flexibledieting #macros #iifym #lifestyle #fitmom #fitness #fitfood #fitsnack #igfitness #workout #momswholift #momswhorun #momswithmuscle
Grab and go, quick foods donโ€™t have to get in the way of your goals. As a busy mama, rarely a day goes by when I donโ€™t rely on either a protein bar or shake (or lets be real one of each) combined with some fruit, a fruit strip, or some easy-to-grab veggies. Donโ€™t try to make your life fit you eating plan. Instead, find an eating plan that includes enough flexibility to fit your life. โ€ข โ€ข โ€ข #protein #flexibledieting #fitness #momswhorun #fitsnack #fitfood #workout #fitmom #goals #momswholift #igfitness #grabandgo #momswithmuscle #reallife #easysnack #keepitsimple #balance #macros #busymom #lifestyle #momlife #proteinbar #iifym
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Muscle growth is closely related to the balance between muscle protein synthesis and muscle protein breakdown, also known as "Protein Balance" [1]. If more proteins are generated than lost, there is a "Positive Turnover Rate" and muscle growth occurs [2]. .

A 2012 study suggests that protein consumption before bed helps increase protein turnover [3]. Theoretically, this should result in more muscle growth. 2 years ago, an experimental study came out supporting that pre-bed protein consumption helps improve muscle growth [4]. .

But a limitation of this research is that total protein intake was not matched between groups. So it's possible that those consuming protein before bed experienced additional muscle growth mostly because of the increased protein intake. .

Basically, the evidence on pre-bed protein consumption is not conclusive. If you can fit another protein sitting before bed into your nutritional needs, you may benefit from it. But if it's not practical for you, you can still achieve great results without any pre-bed protein. .

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/12882478
2. https://www.ncbi.nlm.nih.gov/pubmed/11255140
3. https://www.ncbi.nlm.nih.gov/pubmed/22330017
4. https://www.ncbi.nlm.nih.gov/pubmed/25926415
Muscle growth is closely related to the balance between muscle protein synthesis and muscle protein breakdown, also known as "Protein Balance" [1]. If more proteins are generated than lost, there is a "Positive Turnover Rate" and muscle growth occurs [2]. . A 2012 study suggests that protein consumption before bed helps increase protein turnover [3]. Theoretically, this should result in more muscle growth. 2 years ago, an experimental study came out supporting that pre-bed protein consumption helps improve muscle growth [4].ย . But a limitation of this research is that total protein intake was not matched between groups. So it's possible that those consuming protein before bed experienced additional muscle growth mostly because of the increased protein intake.ย . Basically, the evidence on pre-bed protein consumption is not conclusive. If you can fit another protein sitting before bed into your nutritional needs, you may benefit from it. But if it's not practical for you, you can still achieve great results without any pre-bed protein. . References: 1.ย https://www.ncbi.nlm.nih.gov/pubmed/12882478 2.ย https://www.ncbi.nlm.nih.gov/pubmed/11255140 3.ย https://www.ncbi.nlm.nih.gov/pubmed/22330017 4. https://www.ncbi.nlm.nih.gov/pubmed/25926415 #train #protein #personaltraining #reps #fatloss #onlinetrainer #flexibledieting #nutrition #fitness #weightloss #rest #hypertrophy #personaltrainer #wheyprotein #gym #musclegrowth #fat #bodyfat #healthy #health #intermittentfasting #strengthandconditioning #muscle #proteinshake #sportsnutrition #diet #iwannaburnfat #powerlifting #exercisescience #recovery
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I pull up with a lemon ๐Ÿ‹๐Ÿ‘ฉ๐Ÿป‍๐ŸŽค.
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๐Ÿ”น7am warrior breathing workshop at @lululemon FV with Will Potter - have literal OUT of body experience. Oxygenate the crap out of my blood.
๐Ÿ”น9:45am Movie Soundtrack @sparkcycle with Kellie Sullivan - deplete oxygen, jam the F out, feel every muscle IN my body.
๐Ÿ”น11am eat all the peanut butter, @purely_elizabeth Granola & @good_karma_foods yogurt. Feel all the gratitude for living the #sweatlife with my fellow lemons as I drive out to look at some chickies ๐Ÿฅ.
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Truly living the yin & yang life today. The breath workshop this morning was amazing and intense and had me feelin all the feels. Highly recommend seeking one out wherever you are in this magnificent world! ๐ŸŒŽ
I pull up with a lemon ๐Ÿ‹๐Ÿ‘ฉ๐Ÿปโ€๐ŸŽค. . ๐Ÿ”น7am warrior breathing workshop at @lululemon FV with Will Potter - have literal OUT of body experience. Oxygenate the crap out of my blood. ๐Ÿ”น9:45am Movie Soundtrack @sparkcycle with Kellie Sullivan - deplete oxygen, jam the F out, feel every muscle IN my body. ๐Ÿ”น11am eat all the peanut butter, @purely_elizabeth Granola & @good_karma_foods yogurt. Feel all the gratitude for living the with my fellow lemons as I drive out to look at some chickies ๐Ÿฅ. . Truly living the yin & yang life today. The breath workshop this morning was amazing and intense and had me feelin all the feels. Highly recommend seeking one out wherever you are in this magnificent world! ๐ŸŒŽ #lululemon #fitfam #sparkcycle #cleaneating #flexibledieting #instafit #fitness #bbg #npcbikini #motivation #sandiego #girlswholift #healthyeating #bikini #progress #bikiniprep #fitnessjourney #selflove #loveyourself #iifymgirls #eatforabs #musclecontest #fitchicks #sweatlife #bikinicompetitor #inspiration #sandiegofitness #iifym #bodybuilding
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“Delicate little dough pocket, filled with tomato sauce, cheese, and seasoned meat. ๐Ÿ• Just a stunning culinary innovation.”
โ–ถ๏ธ @traderjoes whole wheat pizza crust + @applegate turkey pepperoni + peppers & mushroom + grass-fed mozzarella + @delallofoods pizza sauce // @organicgirl greens
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#cleaneating #strongnotskinny #fitness #fit #fitspo #girlswholift #bbg #tiuteam #ichoosetobewell #flexibledieting #iifym #healthyrecipes #weightlifting #nutrition #girlswithmuscle #healthyfood #slapfam #slapnutrition #eatclean #healthy #fitfam #fitfoodie #foodisfuel #buzzfeast #huffposttaste #feedfeed #instafood #eatfoodfeelgood
โ€œDelicate little dough pocket, filled with tomato sauce, cheese, and seasoned meat. ๐Ÿ• Just a stunning culinary innovation.โ€ โ–ถ๏ธ @traderjoes whole wheat pizza crust + @applegate turkey pepperoni + peppers & mushroom + grass-fed mozzarella + @delallofoods pizza sauce // @organicgirl greens . . . #foodisfuel #buzzfeast #fitfam #slapnutrition #cleaneating #flexibledieting #nutrition #weightlifting #fitness #instafood #healthyfood #fitfoodie #bbg #slapfam #girlswithmuscle #girlswholift #fitspo #eatclean #tiuteam #healthyrecipes #eatfoodfeelgood #huffposttaste #healthy #iifym #ichoosetobewell #fit #feedfeed #strongnotskinny
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MONDAY REFLECTIONS

Every Monday I start my morning with either a run or a one hour walk. I’m a huge believer in starting your week/day off the right way by doing something that makes you happy and pushes you a little farther towards reaching your goals. 
I use this time to clear my mind and reflect on my week prior. What went really well this past week and made you happy?What didn’t go so well and what areas need improvement? How are you going to improve on those areas? What goals did you hit this week? Do you feel accomplished? What are your goals for this upcoming week?

I know this may sound really silly to some people, but honestly you guys it works. It makes you become more self aware which a lot of us need to work on, it grows you as an individual and makes YOU figure out what you’re going to do to become better, and it pushes you farther toward reaching whatever goal it is that you may have. 
How do you start your week? What are you doing for yourself to become a better version of YOU?
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#motivationmonday #mondayreflections #selfie #selfiequeen #entrepreneur #fitfam #fitspo #fitgirls #gym #workout #healthyliving #diet #weightloss #flexibledieting #intermittentfasting #registereddietitian #dietitian #nutritionist #personaltrainer #goals #success #growyourmind #sandiegofit #sandiegofitness #california #teagavranrd
MONDAY REFLECTIONS Every Monday I start my morning with either a run or a one hour walk. Iโ€™m a huge believer in starting your week/day off the right way by doing something that makes you happy and pushes you a little farther towards reaching your goals. I use this time to clear my mind and reflect on my week prior. What went really well this past week and made you happy?What didnโ€™t go so well and what areas need improvement? How are you going to improve on those areas? What goals did you hit this week? Do you feel accomplished? What are your goals for this upcoming week? I know this may sound really silly to some people, but honestly you guys it works. It makes you become more self aware which a lot of us need to work on, it grows you as an individual and makes YOU figure out what youโ€™re going to do to become better, and it pushes you farther toward reaching whatever goal it is that you may have. How do you start your week? What are you doing for yourself to become a better version of YOU? . . . . . #fitfam #mondayreflections #registereddietitian #flexibledieting #selfiequeen #nutritionist #entrepreneur #fitspo #workout #weightloss #personaltrainer #goals #california #gym #dietitian #growyourmind #success #healthyliving #intermittentfasting #sandiegofit #diet #sandiegofitness #selfie #teagavranrd #fitgirls #motivationmonday
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Can you guess the 3 cheese types used in this dish?๐Ÿค”
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Get ready for a new posts-series๐Ÿ˜โ€ผ๏ธ
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I'll be posting some diet-friendly, easy to prepare recipes, i personally eat/prepare them on a daily basis while dieting.
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If you wanna know the ingredients, like this picture and send me a dm ๐Ÿค—
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#FlexibleDieting #IIFYM #Gym #GymLife
Can you guess the 3 cheese types used in this dish?๐Ÿค” - Get ready for a new posts-series๐Ÿ˜โ€ผ๏ธ - I'll be posting some diet-friendly, easy to prepare recipes, i personally eat/prepare them on a daily basis while dieting. - If you wanna know the ingredients, like this picture and send me a dm ๐Ÿค— - #fitnessgram #fitnessbody #fitfam #fitnessmodel #fitnessmotivation #fitnessblogger #flexibledieting #fitgirl #skinnyfit #powerf #fitnessblog #instafit #fitnessaddict #skinnylegs #fitnessgear #fitspo #fitnessjourney #gym #gymlife #gymclothes #cgn #iifym #bodybuilding #shredded
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Today’s workout was the BEST bum focused leg day I’ve had in awhile. I had to work out some serious stress and frustration... so hair went up, headphones in, and I zoned out completely. โ˜ ๏ธ Thank god for this constant source of relief and escape from the real world.
Todayโ€™s workout was the BEST bum focused leg day Iโ€™ve had in awhile. I had to work out some serious stress and frustration... so hair went up, headphones in, and I zoned out completely. โ˜ ๏ธ Thank god for this constant source of relief and escape from the real world. #aminos #wonderwomanmentality #fitfam #nike #flexibledieting #fitness #bootygains #myfitnessjourney #girlswholift #liftinggivesyoucurves #fitspo #muscles #highvolume #fitchick #belfie #underarmor #booty #healthy #health #legday #pescience #inspiration #fitnation #iifym #armday #happy #strongnotskinny
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๐Ÿ™Œ๐Ÿผ๐Ÿ’œ๐Ÿ‘Š๐Ÿผ๐Ÿ‘Œ๐Ÿผ
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No matter what holiday you may be celebrating, the best way to make it through this holiday week/weekend and save your sanity while still reaching your goals is to LET LOOSE a bit and not stress yourself out about counting every macro and every gram of food that enters your body!
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Instead try these tips:
1. If you know you're expecting a specific treat that Aunt Sally makes on a specific night, choose that to be your treat that night and stick to it. Then. Enjoy the crap out of it and know you didn't restrict yourself from zero helpings, but realize also you don't need 6 of them either.
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2. Eat lighter earlier in the day with nutrient dense veggies and protein to keep you full and energized. This way when you are ready to indulge in a heavier meal later on with your fam you will feel less "guilty" about eating even more food.
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3. Ask yourself BEFORE you eat - "Is This Worth It"? What's worth it to you may be different than what's worth it to somebody else so only you can really decide what's worth eating and splurging on for yourself. Mu worth its - chocolate, peanut butter, wine... My not worth its - stale table bread, anything not homemade really, cake or cupcakes
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Nobody's diet is always going to be perfect. But it's what we do the majority of the time that gives us long lasting results!  Don't kill your self over not being perfect especially over the holidays. Try these out this week and let me know how they help you out!
๐Ÿ™Œ๐Ÿผ๐Ÿ’œ๐Ÿ‘Š๐Ÿผ๐Ÿ‘Œ๐Ÿผ . No matter what holiday you may be celebrating, the best way to make it through this holiday week/weekend and save your sanity while still reaching your goals is to LET LOOSE a bit and not stress yourself out about counting every macro and every gram of food that enters your body! . Instead try these tips: 1. If you know you're expecting a specific treat that Aunt Sally makes on a specific night, choose that to be your treat that night and stick to it. Then. Enjoy the crap out of it and know you didn't restrict yourself from zero helpings, but realize also you don't need 6 of them either. . 2. Eat lighter earlier in the day with nutrient dense veggies and protein to keep you full and energized. This way when you are ready to indulge in a heavier meal later on with your fam you will feel less "guilty" about eating even more food. . 3. Ask yourself BEFORE you eat - "Is This Worth It"? What's worth it to you may be different than what's worth it to somebody else so only you can really decide what's worth eating and splurging on for yourself. Mu worth its - chocolate, peanut butter, wine... My not worth its - stale table bread, anything not homemade really, cake or cupcakes . Nobody's diet is always going to be perfect. But it's what we do the majority of the time that gives us long lasting results! Don't kill your self over not being perfect especially over the holidays. Try these out this week and let me know how they help you out! #fatloss #flexibledieting #fitness #healthylifestyle #onlinepersonaltrainer #weightloss #motivation #coach #fitnessjourney #memoriesovermacros #diet #platenweightsfitness #macros #balancedliving #fitspiration #strongnotskinny
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๐ŸŽ„YAMIS 12 DAYS OF GIFTMAS, DAY 6!๐ŸŽ„
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I’m so glad you guys have been loving these giveaways! We’re going to keep this thing going strong! Next up, my favorite thing to eat of out a jar (PB doesn’t count bc I rarely eat it out of the jar these days), @GBUTTER! You guys already know you can save some $$ by using my code, YAMI10 however, one lucky person will win SIX jars of @GButter! ๐Ÿ™€Wooowwwwweeeee! Wanna win? Keep reading! ๐Ÿ‘‡๐Ÿฝ
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HERES HOW TO ENTER:
๐Ÿ”นFollow @yamimufdi & @Gbutter
๐Ÿ”นSubscribe to my youtube channel (link in bio or search YAMI MUFDI)
๐Ÿ”นTag 3 friends in the comments
๐Ÿ”ธFor extra entries: sign up for my newsletter via YamiMufdi.com and/or repost this picture, tag me and use hashtags #Yamis12DaysofGiftmas and #YamiXGbutter! Good luck! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
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Contest runs for 24hrs. To win, Instagram must be public. All entries must be submitted by 12/19 at 2:59pm EST. Winner will be announced before 5pm via IG STORIES.
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*Per Instagram rules, we must mention that this is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm they are 18+ years of age, release instagram of responsibility, and agree to Instagram’s terms of use.
#LiftAndBeLifted
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#Gbutter #nutbutters #nutbutter #nutbutterlover #nutbutter #foodie #cashewbutter #cashewspread #foodinsta #peanutbutter #iifym #motivationmonday #flexibledieting #bodybuildingcom #bestself
๐ŸŽ„YAMIS 12 DAYS OF GIFTMAS, DAY 6!๐ŸŽ„ ใ€ฐ๏ธ Iโ€™m so glad you guys have been loving these giveaways! Weโ€™re going to keep this thing going strong! Next up, my favorite thing to eat of out a jar (PB doesnโ€™t count bc I rarely eat it out of the jar these days), @GBUTTER! You guys already know you can save some $$ by using my code, YAMI10 however, one lucky person will win SIX jars of @GButter! ๐Ÿ™€Wooowwwwweeeee! Wanna win? Keep reading! ๐Ÿ‘‡๐Ÿฝ ใ€ฐ๏ธ HERES HOW TO ENTER: ๐Ÿ”นFollow @yamimufdi & @Gbutter ๐Ÿ”นSubscribe to my youtube channel (link in bio or search YAMI MUFDI) ๐Ÿ”นTag 3 friends in the comments ๐Ÿ”ธFor extra entries: sign up for my newsletter via YamiMufdi.com and/or repost this picture, tag me and use hashtags and Good luck! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ ใ€ฐ๏ธ Contest runs for 24hrs. To win, Instagram must be public. All entries must be submitted by 12/19 at 2:59pm EST. Winner will be announced before 5pm via IG STORIES. ใ€ฐ๏ธ *Per Instagram rules, we must mention that this is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm they are 18+ years of age, release instagram of responsibility, and agree to Instagramโ€™s terms of use. . . . . . . #cashewbutter #foodie #nutbutter #foodinsta #flexibledieting #gbutter #yamixgbutter #cashewspread #peanutbutter #nutbutters #nutbutterlover #bodybuildingcom #bestself #yamis12daysofgiftmas #iifym #liftandbelifted #motivationmonday
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I know this pasta is far from the most appetising thing I've ever posted but it's the only proper meal I've eaten in the last 48 hours so we'll take it ๐Ÿ‘Œ๐Ÿป I've honestly felt like such ๐Ÿ’ฉ all weekend, I've not been able to get out of bed without feeling completely drained and I've pretty much lived off of soup, toast and eggs ๐Ÿ™ˆ to make it even better Kieran's now come down with this bus as well! All routine has completely gone out of the window and I can't wait to go home on Friday and have my mum look after me ๐Ÿ˜‚

#healthy #dinner #pasta #health #food #macros #iifym #flexibledieting #healthyeating #cleaneating #eatclean #workout #training #gym #fitfam #fitspo #girlgains #girlswholift #strongnotskinny #fitness #nutrition #balance
I know this pasta is far from the most appetising thing I've ever posted but it's the only proper meal I've eaten in the last 48 hours so we'll take it ๐Ÿ‘Œ๐Ÿป I've honestly felt like such ๐Ÿ’ฉ all weekend, I've not been able to get out of bed without feeling completely drained and I've pretty much lived off of soup, toast and eggs ๐Ÿ™ˆ to make it even better Kieran's now come down with this bus as well! All routine has completely gone out of the window and I can't wait to go home on Friday and have my mum look after me ๐Ÿ˜‚ #fitfam #cleaneating #dinner #flexibledieting #nutrition #fitness #healthyeating #fitspo #workout #girlswholift #training #gym #eatclean #girlgains #balance #pasta #healthy #health #macros #food #iifym #strongnotskinny
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Use that code DANARA20 to get that BPI Sports discount ๐Ÿ˜› Ladies especially - you do need to get the protein in if you wanna build your body ๐Ÿ’ช๐Ÿผ Love u lots - headed to school now ๐Ÿ˜— #fitnessmotivation #feelinsaucy #lastdayofschool
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๐Ÿ”ฅDUMBBELL CHEST PRESS๐Ÿ”ฅ
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๐Ÿฅ‡These are definitely one my of my favorite exercises for chest. They allow for a greater stretch at the bottom and also a greater contraction at the top. You can also isolate and identify the weak spots in your lift.
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๐Ÿ‘€However, since they allow for greater range of motion this may lead to more chances of injuries. Whenever you are “pressing” whether you are using dumbbells, barbell, or pushups. You ALWAYS want to press with your arms tucked in (top picture). Think of a “V” shape rather than pressing in a straight line (bottom picture).
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โ˜ƒ๏ธIf you are not used to pressing in a “V” shape, this may feel awkward to you, but it will definitely save your shoulders in the long run. You will also be able to generate more power as you get used to pressing in this motion. As Roy said in his post, the most efficient way to push someone or something is in the “V” shape. Tuck those elbows and save your shoulders!
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๐Ÿ“ฑThank you @roydianchan for the informative post.
๐Ÿ”ฅDUMBBELL CHEST PRESS๐Ÿ”ฅ - ๐Ÿฅ‡These are definitely one my of my favorite exercises for chest. They allow for a greater stretch at the bottom and also a greater contraction at the top. You can also isolate and identify the weak spots in your lift. - ๐Ÿ‘€However, since they allow for greater range of motion this may lead to more chances of injuries. Whenever you are โ€œpressingโ€ whether you are using dumbbells, barbell, or pushups. You ALWAYS want to press with your arms tucked in (top picture). Think of a โ€œVโ€ shape rather than pressing in a straight line (bottom picture). - โ˜ƒ๏ธIf you are not used to pressing in a โ€œVโ€ shape, this may feel awkward to you, but it will definitely save your shoulders in the long run. You will also be able to generate more power as you get used to pressing in this motion. As Roy said in his post, the most efficient way to push someone or something is in the โ€œVโ€ shape. Tuck those elbows and save your shoulders! - ๐Ÿ“ฑThank you @roydianchan for the informative post.
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TOP TIP: filming your sets really does help squeeze out them last sets lel ๐Ÿ“น
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These are the best sets, these are the ones you know are gonna be making the difference
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P.s. I really don't see how "constant tension" could be better in most cases that taking your time with each rep and realllllly doing as much as possible
TOP TIP: filming your sets really does help squeeze out them last sets lel ๐Ÿ“น _____ These are the best sets, these are the ones you know are gonna be making the difference _____ P.s. I really don't see how "constant tension" could be better in most cases that taking your time with each rep and realllllly doing as much as possible #exercise #aware #getstrong #fitnessmotivation #bodybuilder #nutrition #flexibledieting #trainhard #fitness #ruaware #coachcalvert #personaltrainer #bodybuilding #gym #gymlife #sizeandsymmetry #nortongym #fitnessgoals #healthy #health #gethealthy #fit #diet #getfit #misc #naturalbodybuilding #iifym #cute #aesthetics
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Por fin salieron los 140, se han hecho de rogar los cabrones @mrcifo , pero sabia que hoy era el día de tirarlos, iba muy concentrado.
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Dejo también una imagen con la profundidad, para aquellos a los que os gusta poner pegas๐Ÿ˜‰
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#IIFYM #fitness #fitfam #macros #lifting#gym #fit #motivation #cheatday#transformation #healthy #postworkout#nutrition #flexibledieting #bodybuilding#weightloss #instafood #carbs #eatclean #lifting #foodpics#pancakes #foodporn #physique#aesthetics #shredded #natural #yum#fitnessaddict #samueltrainer
Por fin salieron los 140, se han hecho de rogar los cabrones @mrcifo , pero sabia que hoy era el dรญa de tirarlos, iba muy concentrado. . Dejo tambiรฉn una imagen con la profundidad, para aquellos a los que os gusta poner pegas๐Ÿ˜‰ . . #cheatday #fitfam #carbs #nutrition #flexibledieting #physique #fitnessaddict #natural #pancakes #fitness #instafood #samueltrainer #foodporn #motivation #yum #weightloss #foodpics #lifting #bodybuilding #gym #transformation #eatclean #healthy #macros #iifym #fit #aesthetics #shredded #postworkout
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โœจGINGERBREAD DONUTSโœจ sounded like such a good idea this weekend and after eating the WHOLE plate (could.not.stop.๐Ÿคฆ๐Ÿผ‍โ™€๏ธ) I can tell you they were Christmas time heaven ๐Ÿฉ๐ŸŽ„
Might convince my mom to add these to our Christmas Day brunch ๐Ÿค”
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Also thought it was a good idea this weekend to agree to extra hours at work today but I’m definitely not feeling my best ๐Ÿ˜ฅ(riding the struggle ๐ŸšŒ and MIA on stories) 
So I hope you all are having a stellar Monday!! ๐ŸŒŸ
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dEATS: the donuts are Juli’s @paleomg recipe for banana gingerbread except I subbed @ottos_cassava_flour instead of coconut and it worked ๐Ÿ‘Œ๐Ÿผ
The “frosting” is @siggisdairy plain mixed with vanilla protein powder and a drizzle of @georgiagrinders pecan butta ๐Ÿคค #carolinelfranco #gingerbread #donuts
โœจGINGERBREAD DONUTSโœจ sounded like such a good idea this weekend and after eating the WHOLE plate (could.not.stop.๐Ÿคฆ๐Ÿผโ€โ™€๏ธ) I can tell you they were Christmas time heaven ๐Ÿฉ๐ŸŽ„ Might convince my mom to add these to our Christmas Day brunch ๐Ÿค” . Also thought it was a good idea this weekend to agree to extra hours at work today but Iโ€™m definitely not feeling my best ๐Ÿ˜ฅ(riding the struggle ๐ŸšŒ and MIA on stories) So I hope you all are having a stellar Monday!! ๐ŸŒŸ . dEATS: the donuts are Juliโ€™s @paleomg recipe for banana gingerbread except I subbed @ottos_cassava_flour instead of coconut and it worked ๐Ÿ‘Œ๐Ÿผ The โ€œfrostingโ€ is @siggisdairy plain mixed with vanilla protein powder and a drizzle of @georgiagrinders pecan butta ๐Ÿคค #foodisfuel #mindbody #foodie #wholefood #healthyfoodie #flexibledieting #nutrition #carolinelfranco #postworkout #fitness #healthyfood #healthylifestyle #realfood #gingerbread #intuitiveeating #healthcoach #functionalfood #guthealth #balance #eatgoodfeelgood #donuts #iamwellandgood #fuelyourbody #iifym #wellness #holisticnutrition #cleaneats #preworkout #strongnotskinny
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Spanish style sausage one pot
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This tastes unreal ace!
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Makes 1 BIG portion
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โœ… 4 turkey sausages
โœ… 1/2 red pepper
โœ… 1/2 yellow pepper
โœ… 1/2 punnet mushrooms
โœ… 1/2 tin of chopped tomatoes
โœ… 1tsp paprika
โœ… 2tsp mixed herbs
โœ… 1tbsp olive oil
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Simply cut the sausages into chunks and cook in the oil on a medium heat until they start to brown.
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Throw in the veg and cook for a further few minutes.
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Add the herbs, spices and tin tomatoes and let simmer for 10mins.
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Enjoy ๐Ÿ‘Œ๐Ÿป
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#sausages #winterfood #spanish #iifym #flexibledieting #itsalifestyle #cooking #wannabechef #imnotthatgood #wishitwaswarmer #turkey #nutrition
Spanish style sausage one pot **** This tastes unreal ace! **** Makes 1 BIG portion . โœ… 4 turkey sausages โœ… 1/2 red pepper โœ… 1/2 yellow pepper โœ… 1/2 punnet mushrooms โœ… 1/2 tin of chopped tomatoes โœ… 1tsp paprika โœ… 2tsp mixed herbs โœ… 1tbsp olive oil **** Simply cut the sausages into chunks and cook in the oil on a medium heat until they start to brown. . Throw in the veg and cook for a further few minutes. . Add the herbs, spices and tin tomatoes and let simmer for 10mins. **** Enjoy ๐Ÿ‘Œ๐Ÿป **** #winterfood #imnotthatgood #flexibledieting #nutrition #sausages #cooking #wannabechef #turkey #iifym #spanish #itsalifestyle #wishitwaswarmer
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Massive congratulations to Rachel!๐ŸŽ‰๐ŸŽ‰ *******************************************
It’s only been 10 weeks since she started squatting using a barbell and she’s already hit 3 x 10 @60kg (BW 60kg) !!! What an awesome way to end the year!! ๐Ÿ˜Š๐Ÿ’ช๐Ÿป *******************************************
Rachel has come such a long way in the time she’s been training with me. Nice work hun! .......2018 is going to be a great year.... onwards & upwards!๐Ÿ’ช๐Ÿป๐Ÿ˜Š๐Ÿ’ช๐Ÿป๐Ÿ˜Š www.coznutritionandcoach.com #personaltrainer #onlinecoach #squats #accountability #carbs #dedication #determination #fitness #fitspo #fit #fitfam #gains #gymlife #healthy #flexibledieting #muscle #motivation #nutrition #strongwomen #weightlifting #weighttraining #weightloss #kissgyms @kissgyms
Massive congratulations to Rachel!๐ŸŽ‰๐ŸŽ‰ ******************************************* Itโ€™s only been 10 weeks since she started squatting using a barbell and sheโ€™s already hit 3 x 10 @60kg (BW 60kg) !!! What an awesome way to end the year!! ๐Ÿ˜Š๐Ÿ’ช๐Ÿป ******************************************* Rachel has come such a long way in the time sheโ€™s been training with me. Nice work hun! .......2018 is going to be a great year.... onwards & upwards!๐Ÿ’ช๐Ÿป๐Ÿ˜Š๐Ÿ’ช๐Ÿป๐Ÿ˜Š www.coznutritionandcoach.com @kissgyms #strongwomen #fitfam #carbs #flexibledieting #nutrition #weightlifting #kissgyms #fitness #weighttraining #dedication #motivation #fitspo #weightloss #personaltrainer #onlinecoach #gymlife #squats #healthy #gains #muscle #determination #fit #accountability
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@relentlessdietetics co-founder, beach runner, bagel lover, barbell bender, and bodaciously bendy (for a "big" guy) @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find.โ €โ €
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Lunch: Eggs, egg whites, peppers, onion, mushrooms and crushed sriracha cashews with Thai peanut sauce. Who needs take out when you can eat out while staying in? On plan stir fry and veggie volume FTW! Measure, manage, and enjoy. ๐Ÿ˜Šโ €โ € .โ €โ €
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#RelentlessDietetics #RelentlessEats #RDPreferred #RDApproved #weightloss #foodstagram #KasheyMethod #KasheyEffect  #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood
@relentlessdietetics co-founder, beach runner, bagel lover, barbell bender, and bodaciously bendy (for a "big" guy) @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find.โ €โ € .โ €โ € .โ €โ € Lunch: Eggs, egg whites, peppers, onion, mushrooms and crushed sriracha cashews with Thai peanut sauce. Who needs take out when you can eat out while staying in? On plan stir fry and veggie volume FTW! Measure, manage, and enjoy. ๐Ÿ˜Šโ €โ € .โ €โ € .โ €โ € .โ €โ € .โ €โ € .โ €โ € #kasheyeffect #weightlossjourney #fitfam #fatloss #fitstagram #flexibledieting #relentlessdietetics #kasheymethod #foodstagram #fitnessfood #rdpreferred #fitfoodie #losingweight #fitfood #iifym #weightloss #mealprep #mealplan #relentlesseats #reversedieting #ifitfitsyourmacros #foodprep #diet #macros #rdapproved #reversediet #gainz #fooddiary
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Getting the festive foods in ๐Ÿช๐ŸŽ„
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#lebkuchen #proats #iifym #flexibledieting #ifitfitsyourmacros #junkfood #nomnomnom #yummy #cheatmeal #cheatday #bodybuilding #powerlifting #eeeats #foodie #reeses #nutella #milka #peanutbutter #foodie #foodstagram #foodporn #f52grams #picoftheday #eatclean #forkyeah #lovefood #foodbeast #hungry #carbs #food
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For a lot of people training becomes a way of life .
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something we become addicted to and even dependent on โ˜ 
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To keep achieving goals, progressing and becoming better it's important to stay focused with your training and nutrition etc
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 Sometimes though it's just as important to remember there is more to life than just eat, train, sleep, repeat ๐Ÿค“
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Live life to the full, let other things come first sometimes whether they be positive or negative, it's the only way we truly grow as individuals โœŠ
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Sometimes focussing your attention on something else for a while can help you to fall back in love with training and make you remember why you do it ๐Ÿค”
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Honestly for most of us training will probably always be there for you but remember there are other things that might not be family, loved ones, youth ๐Ÿค”
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I read somewhere that there was one day where as kids we had one last play outside together....how sad is that ๐Ÿ˜”
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P.s I don't look like that ๐Ÿ˜‚
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Www.ryanevanspersonaltrainer.co.uk
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#sustainability #health #TacticalNutrition
#rept #TNT #fit #aesthetics  #fitnessmodel #fitnessaddict #transformationcoach #workout #bodybuilding #coaching #flexibledieting #pt #personaltraining #photooftheday #lifting #healthy #instahealth #healthychoices #active #strong #motivation #determination #lifestyle #transformation #veins  #shredz #bodybuilding
For a lot of people training becomes a way of life . . something we become addicted to and even dependent on โ˜  . . To keep achieving goals, progressing and becoming better it's important to stay focused with your training and nutrition etc . . Sometimes though it's just as important to remember there is more to life than just eat, train, sleep, repeat ๐Ÿค“ . . Live life to the full, let other things come first sometimes whether they be positive or negative, it's the only way we truly grow as individuals โœŠ . . Sometimes focussing your attention on something else for a while can help you to fall back in love with training and make you remember why you do it ๐Ÿค” . . Honestly for most of us training will probably always be there for you but remember there are other things that might not be family, loved ones, youth ๐Ÿค” . . I read somewhere that there was one day where as kids we had one last play outside together....how sad is that ๐Ÿ˜” . . P.s I don't look like that ๐Ÿ˜‚ . . Www.ryanevanspersonaltrainer.co.uk . . #personaltraining #fitnessmodel #sustainability #transformationcoach #flexibledieting #fitnessaddict #strong #motivation #workout #pt #tacticalnutrition #lifting #shredz #healthychoices #bodybuilding #transformation #tnt #instahealth #healthy #health #photooftheday #active #lifestyle #determination #coaching #fit #aesthetics #veins #rept
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C A F F I E N E . 
Long days mean I sometimes run on caffeine. 
I try to limit it as much as possible but sometimes you just need a strong coffee. 
In the mornings before I train I usually have 1 scoop of pre workout and then a long black in the afternoon if I feel like I need a pick me up. 
When I don’t train and I have work I usually have a coffee once I get to work.
Sometimes I like to treat myself and get and iced long black with sugar free syrup blended from the @gloriajeanscoffees drive thru! Perfect on a hot morning when Melbourne heats up.
C A F F I E N E . Long days mean I sometimes run on caffeine. I try to limit it as much as possible but sometimes you just need a strong coffee. In the mornings before I train I usually have 1 scoop of pre workout and then a long black in the afternoon if I feel like I need a pick me up. When I donโ€™t train and I have work I usually have a coffee once I get to work. Sometimes I like to treat myself and get and iced long black with sugar free syrup blended from the @gloriajeanscoffees drive thru! Perfect on a hot morning when Melbourne heats up. #protein #asthetic #strongwomen #love #progressnotperfection #carbs #flexibledieting #nutrition #coffee #fitnessaddict #growmuscles #myfitnessjourney #foodporn #givemeallthecarbs #nofilter #fat #iifymgirls #peanutbutter #bikinicompetitor #health #happiness #futurebikinicompetitor #macros #carblover #food #iifym #chocolate #healthandfitness #strongnotskinny
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๐Ÿ“HOW TO EAT OUT & NOT BLOW YOUR DIET ๐Ÿ“ by @cartergood —
A lot of the time, folks get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events.
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And sure, that gives them more control, but it’s no way to live life...
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Trust me. I’ve been there. I would purposefully bail on friends because I wouldn't have total control over my food. Yeah. was able to stick to my diet. Whoop-de-doo. For me, that need-for-control thinking is what eventually led me down a path of depression and loneliness later in life AFTER losing weight.
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Here’s the good news โœ…: you can absolutely enjoy going out to eat while sticking to your diet goals. It just takes a bit of strategic thinking and planning
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This graphic illustrates what I call the “Work Backward” Method. It's the perfect strategy for enjoying your restaurant/party meals WITHOUT blowing your diet in the process.
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First, you'll wanna look up the menu for the restaurant in question and find a meal that sounds good. It doesn’t have to be the “healthiest” item on the menu, but you don’t have to eat like an asshole either...
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Get what you want - just be reasonable ๐Ÿ˜‰
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Next, you’ll wanna find the nutrition info for your meal. If they provide it, you're good to go. If not, find a similar meal from a popular restaurant that does have nutrition info.
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Now comes the most important part...
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Knowing how many calories your meal will be, adjust your OTHER meals to fit your daily calorie/macro goals. That way, at the end of the day, you’re still on target ๐ŸŽฏ๐Ÿ‘Œ
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If someone you know would be interested in this, then send them here.
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#eatout #eatingout #diettips #weightlossfood #weightlosscoach #weightlosssupport #weightlossjourney #weightloss #weightlosstips #weightlosscommunity #weightwatchers #eatingout #restaurantlife #dieting #diet #nutrition #nutritiontips #fatloss #fitness #fit #fitnesslife #fitnesslifestyle #healthydiet #sociallife #fitforlife #flexibledieting #jmaxfitness
๐Ÿ“HOW TO EAT OUT & NOT BLOW YOUR DIET ๐Ÿ“ by @cartergood โ€” A lot of the time, folks get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events. - And sure, that gives them more control, but itโ€™s no way to live life... - Trust me. Iโ€™ve been there. I would purposefully bail on friends because I wouldn't have total control over my food. Yeah. was able to stick to my diet. Whoop-de-doo. For me, that need-for-control thinking is what eventually led me down a path of depression and loneliness later in life AFTER losing weight. - Hereโ€™s the good news โœ…: you can absolutely enjoy going out to eat while sticking to your diet goals. It just takes a bit of strategic thinking and planning - This graphic illustrates what I call the โ€œWork Backwardโ€ Method. It's the perfect strategy for enjoying your restaurant/party meals WITHOUT blowing your diet in the process. - First, you'll wanna look up the menu for the restaurant in question and find a meal that sounds good. It doesnโ€™t have to be the โ€œhealthiestโ€ item on the menu, but you donโ€™t have to eat like an asshole either... - Get what you want - just be reasonable ๐Ÿ˜‰ - Next, youโ€™ll wanna find the nutrition info for your meal. If they provide it, you're good to go. If not, find a similar meal from a popular restaurant that does have nutrition info. - Now comes the most important part... - Knowing how many calories your meal will be, adjust your OTHER meals to fit your daily calorie/macro goals. That way, at the end of the day, youโ€™re still on target ๐ŸŽฏ๐Ÿ‘Œ - If someone you know would be interested in this, then send them here. - #weightlossjourney #dieting #fatloss #sociallife #nutrition #flexibledieting #fitness #weightlosstips #weightlossfood #weightloss #jmaxfitness #fitnesslifestyle #diettips #eatingout #weightlosscommunity #weightwatchers #fitnesslife #diet #eatout #nutritiontips #healthydiet #fitforlife #weightlosscoach #weightlosssupport #fit #restaurantlife
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