flat-belly

This is my kinda double date #pizzaisbae . If any of you followed our food adventures on our stories yesterday youll know we indulged in a pretty epic cheat day . For the entire week after our show (Monday-Sunday) I followed my reverse diet macros and worked super hard in the gym doing weights and cardio. It honestly felt so good to get back into a healthy routine. Yesterday morning I ended up being back at only 1 lb above stage weight! This wasnt necessarily my goal but I am super happy that I was able to keep my entire week clean while still enjoying my meals and my workouts . So yesterday we decided to enjoy our day and take a mental break from counting macros and just ate what we felt like. We didnt over eat or stuff our faces we just enjoyed the foods weve been craving and it was amazing! . Were planning to track our next week and see how our bodies and weight respond to a cheat day like this and how long it takes us to reset back to our normal weights and physiques! Im a bit b...

Day 08. Shot with @gopro Goal this week: 50 min jogging non stop. 500 sit ups. Adding some core Workouts. Improving and going out of the confort zone Reebok Eve Racine Sonja #fitness #loveyourbody #picoftheday #training #workout #strong #getfit #girlswholift #goals #anarchyapparel #bootybuilding #legday #motivation #instafit #inspiration #gym #fitfam #fitnessaddict #fitgirl #lifestyle #noexcuses #nopainnogain #fitx #bbg #tbc #dinner #diet #running #fit #instecular Source by valenciaoqbeaulezxw

Good morning! Breakfast is served ….Work then training legs this afternoon & abs this afternoon! You can’t spell legendary without leg day #Morning #morningmotivation #breakfast #oats #eggwhites #fruit #coffee #audreyhepburn #cleaneats #instafit #fitness #fitfam #fitspo #fitspiration #motivation #inspiration #ukbff #ukbffbikini #bikinicompetitor #training #legs #abs #girlswholift #legendary #girlswithmuscle #bodybuilding #bodywise #weightlifting #love Source by sandvy132003

Hitting goal weight feels good. I set myself a target a few months ago to drop 5kg. With a steady diet and decrease in fat i have succeeded(i could have done more if I didnt booze maybe next time) Never thought i would advise eating less meat but i have to say its working and i dont have anything but good things to say. I go for one meal a day that includes meat or fish. This is usually my evening meal (Only due to preference). Not only do I enjoy it more when i have it my diegestion has improved & i feel much less bloated. I can eat more carbs & eat more food types not to mention stripping away needless fat that was only meant for survival. Try it for a week or two and make up your own mind. Did i mention its really good for your pocket too #ironmanuk2018 #healthy #fitness #lifting #cycle #running #health #motivation #menwholift #girlswholift #triathlon #crossfit #marathon #marathontraining #strongnotskinny #cycling #strengthtraining #ironman #ironmantrain...

Hitting goal weight feels good. I set myself a target a few months ago to drop 5kg. With a steady diet and decrease in fat i have succeeded(i could have done more if I didnt booze maybe next time) Never thought i would advise eating less meat but i have to say its working and i dont have anything but good things to say. I go for one meal a day that includes meat or fish. This is usually my evening meal (Only due to preference). Not only do I enjoy it more when i have it my diegestion has improved & i feel much less bloated. I can eat more carbs & eat more food types not to mention stripping away needless fat that was only meant for survival. Try it for a week or two and make up your own mind. Did i mention its really good for your pocket too #ironmanuk2018 #healthy #fitness #lifting #cycle #running #health #motivation #menwholift #girlswholift #triathlon #crossfit #marathon #marathontraining #strongnotskinny #cycling #strengthtraining #ironman #ironmantrain...

As I did not get in any sports this week (building sandcastles on the #beach doesnt really count I guess :D) I am kicking off the #weekend with an early #kitesurfing session early is relative but personally I do enjoy #earlybirding . Nothing like an intense workout at the crack of dawn! You may wonder if there is a ‘best time’ to work out. In my opinion exercise is supposed to feel good and finding the right time for you is really about personal preference. Working out too late may however disrupt sleep so I would try to avoid that. [clover] It may be easier to stick to a morning workout routine as there is little risk of conflicting activities it is however not for you if you’re not a morning person [clover] A lunchtime training session can be great to break up your day it does however not fit with all kinds of jobs and workplaces [clover] From a physiological standpoint it appears there are many (science backed) benefits for training in the afternoon. Your body will have had the...

#realtalk coming at ya I get asked a lot of questioned regarding my prep life. Why are you still prepping? How long has it been? Dont you want to just eat whatever you want? Arent you tired of dieting? How many shows are you going to do? Dont you think you should take a break? And the list goes on… Well friends I will tell you that last week I did take a break and to be honest Im not happy with my checkin photos this morning however as my coach @shaneheugly told me You needed to let lose a little and its ok!! And hes 100% right. Now did I go crazy? Absolutely not. I still stuck to my nutrition and training program every day. The only difference was if I wanted to eat a cookie or have a piece of chocolate I did. And honestly I was mad at myself for like a day or two. And it wasnt because I ate some treats I mean at first it was however I knew my body needed the little extra especially since I need to soften my look for North Americans so it can only help right?! So why was I mad at m...

Slow progress is still progress… Sometimes it feels like two steps forward one step back! 25 days difference between both photos. I feel like progress is slowing. Got an explosive migraine last night while deadlifting. I had a grumbling headache all day which I ignored. Not sure if it was dehydration sugar withdrawal stress or a change in the air pressure but something struck me like lightning and I have had a headache for 24 hours. Put that on top of stress from the ex and starting back at work it was a stressful 24 hours and it led to a mini sugar-binge! Kicking my sugar habit is hard. It is my normal comfort and it makes me feel better…momentarily. Working out has become my new “sugar” but with the headache and no babysitter there is no way to get a workout in today so I cheated on the gym with sugar instead. Normally I’d beat myself up about the binge and continue sabotaging myself but today I didn’t. I chalked it up to everything that’s been on my plate (pardon the pun ) lately....

Feeling good this morning. I have cut back a bit on my days of working out and just having more fun with my workouts lately. Probably working out around 4-5 days a week now. At least 3 days resistance training and 3 days cardio. I have lost a little definition but I’m totally fine with it. Sticking with my diet most of the time but allowed some pizza last night for our date night. #bbgprogress #bbg #sweatapp #fitmom #fitmomma #healthylifestyle #girlswholift #workout #progressnotperfection Source by jeffreygordon67

TRUTH TIME: soooo last week I only worked out twice. The rest of the days I had a two hour nap after I got off work. #ankylosingspondylitis is kicking my ass. My diet has been horrible and tired has taken on a new meaning in my new life. But Im SO OVER it running my life. Im determined to not let this run my life. Im done using it as an excuse to eat bad. Over the last few months my Weight Loss has been at a standstill. But starting today Im back on my diet. It has been on point today as has my water intake ready to get back in the groove… may just need to nap AFTER the gym lol #simplylift #legday #weightloss #squats #girlswholift #girlswhosquat #weightlifting #fitness #fit #fitspo #muscle #girlswithmuscles #gym #gymgirl #girl #gymlife #gymtime #workout #activewear #active #lifestyle #determination #goals #fattofit #fitfam #weightlossmotivation #fitnessmodel #fitnessmotivation #legpress Source by gillettehannah

Ok for those struggling with weight age job diet LIFE in general heres whats possible if you stick to your goal and dont make excuses. 43 years old 53 not at all genetically gifted work at a desk 9-10 hrs a day and I LOVE food!!! To build muscle you have to eat but its got to be precise macros none of this flexible dieting cheat meal shit people post. Calorie surplus to build deficits for several months to lose fat in a healthy way. Lift heavy push hard and do cardio no matter how much it sucks. #transformation #bodybuilding #girlswholift #girlsthatlift #girlswithmuscles #wpd #natty #naturalbodybuilding #physique #womensphysique #fit_over_40 #fitover40 Source by valenciaoqbeaulezxw

CREDIT: @thefitnessuni Thanks to @fuxbol_ for the question! For a woman to get six-pack abs she needs to reduce her body fat to between 16 and 19 percent body fat. This is below what’s considered an average healthy range which is 22 to 33 percent. Only a precisely timed and portioned diet along with cardio strength-training and appropriate rest will get you there. Meals will consist mostly of lean proteins and vegetables. At one or two meals you’ll add fruit or whole grains as well as a little healthy fat from sources such as olive oil or avocados to round out your nutrition. High-intensity interval exercise is more effective than steady-state work when it comes to burning fat especially visceral fat that sits deep in the abdominal wall. To do your own high-intensity intervals alternate all-out efforts with periods of easier effort. For example warm up for five minutes and then alternate one minute of sprinting with one minute of walking for 20 minutes. Finish with a short cool down....

BUSY BEE THIS WEEK Im off to Nottingham and London this week so my gym routine will be well and truly fucked Im okay with that though because I just want to enjoy this week as much as possible!! . I will try to keep posting but not everyday because Id rather post something interesting than just post for the sake of it(pls still love me) . New posts from my story: 1 More diet pics – Im thinking when Im back home or back in uni Ill start doing more what I eat in a day posts and I will also post more factual information about certain diets and whether they are good 2 No equipment BOOTY workout – so Im going to film that this week!! I like this idea because people can do it at home then can add weight or resistance too if they like (Im going to try and get inventive with this one) 3 One other suggestion was to film more full workouts – now Id love to do this for you all but when Im at the gym I love to just be in my own world and smash it out!! Im not saying Ill never post full workouts ...

Someone asked me whats the fastest way to slim down. My answer is there are no shortcuts to fitness; its just pure hard work and consistency. Its been 4 months since the start of my fitness journey. Initially what I wanted to achieve was just a #30dayschallenge . It was a glorious moment for me when my 30 days were completed. Little did I know I got so addicted to this healthy and fit lifestyle! Well here I am sticking to my promise of daily commitment Ive also learnt that in order to lose weight and stay lean we need a few things in place: 1. Find a support group who motivates you 2. Dump all the crash diet plans 3. Dont expect to see results immediately 4. Take good supplements to boost energy and recovery 5. Reward yourself with cheat meals Fitness is a LIFESTYLE! I hope you start your journey too! #workoutmotivation #fitnessjourney #consistencyiskey #fitspo #trainhard #noexcuses #youcandoit #gymlife #girlswholift #nopainnogain #sweat #weightstraining Source by vale...