Photos, videos and stories from instagram posts tagged with #macros
Images, videos and stories tagged with #macros
Switched from dumbell RDL’s to barbell. Gotta get my form a little better but overall not too bad.
I haven’t squatted in roughly 2-3 weeks cz of an injury in my left hip. Not sure how it really happened but it randomly started hurting really bad one day and can’t even squat like 135 without pain now 😅. Starting to feel a little better but gonna take another 2-3 weeks off from squatting and just Keep working on my adductors and mobility.
Food choices while on vacation 💃🏻☀️
Your life doesn’t need to stop while you’re traveling or on vacation. It’s a LIFESTYLE, so the choices you make should be no different when you’re away from home. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I believe it’s important to enjoy your life (and all the amazing food life has to offer😛)...but at the same time, I also believe that you should fuel your body with whole foods that make you feel your best on the inside. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m still choosing to eat mainly healthy foods that give me energy, but I’m also having a treats and alcoholic beverages here & there🥂
Your food choices determine your energy, the way you feel and your health! Health is WEALTH. So always take care of YOU. Balance, moderation & lifestyle. ✊🏼💕
SHOULDERS 😍 aside from legs (obviously) shoulders is a favorite. Nothing better than getting a good shoulder workout 🙌🏼 .
🖤5x3 push press
🖤superset 4x: 12 upright barbell rows with 10 single arm lateral raises .
🖤4x10 supinated dumbbell front raise
🖤superset 4x: 10 single arm db press with 15 bent over flys
🖤not videoed- superset 4x: 25 cable rope face pulls, 15 triceps rope push down
Travel tip: Avoid carbs early in the day...get in as much protein as possible so you have more room to play during dinner. I started my day with a Fit Crunch protein bar crushed up and sprinkled on Chobani Greek yogurt and a Premier protein shake. (Carbs: 30g Fat: 13.5g Protein: 64g) I always travel with protein bars, pre made protein shakes, and my yeti water bottle.
I told myself I wouldn’t skip 🙅♂️ leg days anymore. It became a really bad habit after going through my knee surgeries. I was about to skip it today. I left the gym after I finished with my clients for the day, got home and started to relax, and then told myself “nah fuck that, get up off your ass and go get it!”
Beltless squats - 315 for 7. I’ve been playing around with not going AS deep, and it kinda threw my form off. 4th and 5th rep felt sloppy, but I was able to tighten it back up. Glad I didn’t skip today’s session 💪😤
Grocery haul from @aldiusa! 🛒 🤗 I picked up some salads 🥗 for the week, snack nuts 🥜, cheese crisps 🧀, frozen brussel sprouts, raspberries, celery, organic beef bone broth 🍖, and some little skirt steaks 🥩 to cook up in my air fryer this week!
1. Not having a goal! Make a goal that is specific to you! Anyone can say “to be healthy”, “to lose weight” or “to get strong”! If this is your goal, dig deeper!
Instead of saying - to get strong - make a goal of being able to increase your weight by 5% in x amount of weeks!
2. You don’t have a plan! If you are mindlessly wandering around the gym questioning what you need to do next, I CAN HELP YOU! Having a program designed specifically to your goals is extremely important! Eliminate the guessing game & put value into your workouts!
3. Your eating habits don’t match your training! You can be at the gym 24/7 but if you’re not eating according to your goals, you’ll never see the results! My macro guide can help with this! ✨
. ❗️MESSAGE ME FOR DETAILS!❗️
Mau tubuh yang sehat dan bugar?? 😁💪🏼
Tubuh yang sehat dan bugar bukan disebabkan karena faktor keturunan dan keberuntungan, tetapi karena pola makan yang sehat! 😊
Nah sahabat, karena itu @nutrisiku_ap menyediakan makanan yang mengandung makronutrisi yang sesuai dengan kebutuhan kamu seperti protein, karbohidrat dan lemak yang dimana semuanya sudah tersaji dalam setiap satu box makanan ini.
Jadi bukan hanya soal rasa yang terjamin tapi juga kesehatan kamu 😀😍💯
Why did my caloric target increase?! I want to keep losing weight fast!
For those focusing on decreasing body fat, our goal on this program is for you to lose between 0.5%-1% of your total body weight per week.
We take into account all of your lifestyle factors when we adjust targets but generally speaking if you had a normal week, hit your targets consistently, and you lost less than 0.5% of your total body weight or less, we are going to decrease your caloric target. If you were above 1%, we are going to increase your caloric target.
At the end of the day, we don't think you want to lose weight fast. We think you want to get really lean (low body fat percentage) and stay lean. Right?
If you just want to fit into a dress 3 weeks from now or if you don't care about your health, wellness, or performance and you just want to lose some pounds fast, you're on the wrong program. Many will spend their entire lives gaining 10 pounds, losing 7 pounds really fast, gaining another 10 pounds, losing 7 pounds really fast, and repeating these cycles for years and years then still wonder how they ever got to be 300 pounds when they were so skinny in high school. Diets don't work. Sustainability is absolutely crucial. If you can't do your program forever, the results won't last forever. Period.
We want you to lose body fat and we want you to keep it off forever. We have bigger goals for our clients than to just take pounds off of them quickly that they are highly likely to regain. Permanent results have to happen gradually. You probably came to us because what you are doing isn't working as well as you'd like. You probably came to us because you have lost weight and gained it back in the past. Stop wasting time looking for silver bullets! Stop thinking you can maintain these extreme and restrictive lifestyles. If you can learn one thing from this program we want it to be this: There are no shortcuts in life that lead anywhere worth going.
EAT MORE FOR LESS! *Swipe and see below for Five Easy Weight Loss Hacks!💁🏻♀️🍴✨
Great tips if you feel hungry + unsatisfied😩after breakfast.
👈LEFT: 40g Oats
👉RIGHT: 20g Oats, stevia, vanilla extract, low fat greek yoghurt which ADDS PROTEIN and volume to help keep you full💁🏻♀️
Nothing better than red sauce and melted cheese?💁♀️
👈 LEFT: 1 mini baguette half, with 50 ml napoletana and 28g mozzarella
👉RIGHT: 2 zucchinis filled with crushed tomatoes, 28g mozzarella, garlic, oregano, bake until cheese melted and zucchini has softened😍
Who doesn’t loveeee Spring Rolls?!
However, easy to overeat and not very filling + deep fried.
Rice Paper with your filling of choice! (try teriyaki chicken, raw cabbage,🥒+🥕+🍍) Dip: soy, satay, hot sauce extra flavour.
👈LEFT: 2 Spring Rolls (veggie)
👉RIGHT: 5 Rice Rolls (veggie+salsa!)🥘
Nuts are a fabulous source of healthy fats, essential oils + minerals. Great to eat, yet easy to overeat!🌝
MIX with something less calorie dense, to give VOLUME. Giving you the nutritional benefits + leaving you feeling satisfied from the🍿
👈 LEFT: 25 grams almonds
👉RIGHT: 1 cup popcorn + 6 almonds
If you’re trying to lose weight, the right may be a better choice with higher fiber + micronutrients.
👈 LEFT: 3 cups penne, 250g sauce, 10 olives.
👉 RIGHT: 1 cup penne; 250g tomatoes, garlic, grilled seasoned veggies 50g mushrooms, 100g broccoli, artichoke, cherry tomatoes, 5 olives, salt & pepper.
Hope you found these ideas helpful! Created by @wholesome_lee and @caloriefixes❤️
On Friday's, we flexx!! 💪🏼 #FlexFriday
Never in a million years did I think I would be confident enough to wear a crop, AT THE GYM. Shit, or even in every day life.
I don't have a 6 pack, I'm pale as shit, but I feel strong, I feel good and the pump is reeeeal.
I'm doing my best to not give two
💩💩 what someone else's opinion of me is..
Because it's none of my business
It's pretty freeing if you ask me! 🙌🏼
Thank you, @msrachelhollis❤
Do you, boo boo!!
Keep working on yourself, for yourself. I promise, it's so worth it!
What a beautiful Easter Saturday morning to fit your exercise in 💪🏽🏃🏽♀️🤸🏼♀️ while the studio ceiling is getting a facelift, the outdoors is a perfect substitute for X-Training!! Well done ladies! #xtrain#accountability#gettingitdone