⚠️Guess the total WEIGHT LOSS⚠️
I’ll post the answer to my Insta-story in 24 hours! I will say that my client, Audrey is as STEADY 👣as they come! She’s been at this since June and she now eats an average of 400 MORE ➕calories per day than she did before she started with us! Audrey‘s commitment to fueling her body 💪🏼has put her body on the path to long-term success and I couldn’t be more proud🌸! Ready to join us in November 🍁? Click ➡️ @stayfitmomblog to register!
🆘MISTAKES YOU MAY BE MAKING WITH WEIGHTLOSS🆘
If you feel like you’re doing everything right, eating healthy, working out but don’t have the results to show for it, listen up!
Below are THREE COMMON MISTAKES I have made myself and have seen many frustrated clients make along the way!
Let’s save you time!
👎🏼LOOKING FOR QUICK FIXES
Low carbs, cayenne pepper cleanse, 5 day celery juice cleanse, wraps and lotions YOU NAME IT and sorry BUT THEY SUCK AND DON’T WORK
Yeaaa girl they suck don’t do them, you’ll lose weight, but thats only because you are severly restricting yourself, as soon as you reintroduce normal foods back into your diet the weights cominn right back with it! Trust me because I did this cycle again and again!
👎🏼OBSESSING OVER THE SCALE
You may think that the scale is the number one way to measure success, but it’s not.
Drinking your water, getting your veggies and micros in, comparing progress pictures, successfully nailing moderation and eating a slice of pizza without over doing it, that’s where the real success lies.
These little daily habit changes is ultimately what is going to set you up for longterm success! Give yourself time, it takes 21 days to form a habit, so give yourself a break!
👎🏼NOT EATING ENOUGH
To lose weight you need to be in a caloric deficit-meaning you are consuming less than your burning off daily!
BUT in order for your body to have any success doing this, it needs to METABOLICALLY be in a place to do so. If your calories are already very low, TRUST me you need to increase before you decrease calories again. This will allow your body to function optimally, speed up your metabolism, build your metabolic capacity (so you can eat more and still lose fat- freakinn goallsss), and allow you to live your life again and look better than ever!
Have you made some of these classic diet mistakes? I sure have! I used to be low carb queen over here!!!
BOOKMARK FOR LATER🔰↗️
To fully understand IIFYM/flexible dieting, please continue reading 👇🏽
Lately, we’ve heard a lot of people referring to IIFYM/flexible dieting/macro counting/CICO as being a diet, and comparing it to actual diets/dietary restrictions.
We created this infograph to illustrate how the concept of IIFYM in and of itself, is NOT a diet.
A diet is WHAT YOU EAT. This means what type of foods you choose to eat, make up your diet. For example, having dietary restrictions or following a certain diet such as being vegan or following a ketogenic diet, ARE considered diets in and of themselves.
IIFYM is the STRUCTURE of objective individual energy balance, that allows for any DIET to be consumed.
So, referring to the visual above, IIFYM is the umbrella ☂ which includes any and all dietary restrictions that YOU as an individual CHOOSE to implement. BUT - no matter what, energy balance MUST be a factor for any of these diets to be effective. So regardless of what diet you choose to follow, you are by default, using IIFYM/flexible dieting if you track your intake.
We hope this clears up the entirety of the concept! Happy eating whatever it is that suits you, your eating preferences, and your lifestyle best! 🍎🥝🍊🍌🍉🥑🥦🍠🍔🥩🥗🍕🍣
Tag 2 friends and like this picture for a chance to win a tee! ⬇️
Another #transformationtuesday from athlete NFF PRO @jbfitness101 (George’s) 2018 transformation.
January/February at 175 lbs to October 13th around 140-142 lbs.
He competed in 3 shows this year.
1.) NPC Ronnie Coleman Classic 1st in Novice and 2nd in Open. (April)
2.) NFF Naturally Fit Games Super Show Pro/Amateur 1st place in Open A and Over All Champ earning him is NFF PRO CARD.(June)
3.) @nff_lonestar_muscle_mayhem PRO SHOW; 1st place in Classic Physique.(October)
Simple macro friendly lunch I threw together before traveling today because #hanger is real and leads me to stuff whatever is available in my face.
Romaine lettuce with carrots, turkey, and strawberries + rice cake with PBFit.
Salad is for lunch in our house. Frozen grilled chicken strips, guacomole, and fresh veggies are a great and easy way to hit your macro needs! Both Amy and I focus on simplicity in terms of nutrition. I definitely follow more recipes (whereas she is a cooking genius!) but we both keep it simple! -Elizabeth
🕊 This picture is probably the last time I was healthy and didn’t obsess over my weight 🤯. _
I was 16 years old, it was summer 2000 and by the following summer, my obsession over diets and my weight had begun 😔. _
It never stopped until now. The thing that shocks me when I look at this picture is that I obviously DIDN’T NEED to diet 😱! I can honestly say I looked fabulous, healthy and happy! But I wanted to look like the girls in the magazines, I wanted to act like an adult and make myself interesting. I was obsessing about having abs (which I never managed to get) and I wanted my colar bone to stick out 🙄.
I am 34 years old now so that means I have been dieting and treating my body like shit for 18 years. From all possible trendy diets (Ducan, Weight Watchers, Atkins, etc...) to periods of bullimia and anorexia where I could lose 15lbs in 2 weeks 🤐. Looking back at all that, it is normal that my body doesn’t understand how to react to food now because it doesn’t know what to expect from me. Will I starve it or fill it with food?
This picture 📸 will be my reminder of where I want to be mentally and physically: happy and healthy.
This is why I am going through this journey. I won’t be starving my body, instead, I will give it what it needs to be strong 💪🏼, energized ⚡️ and beautiful inside and out🌷.
I was never a big “breakfast person,” but I had much easier weight loss when I started eating breakfast. I like fast, simple things like a protein shake, protein bar, or even this “Collagen Coffee” that provides you with 10 grams of protein ☕️☕️☕️RECIPE: Add 1 tsp coconut oil or butter, and 1 scoop collagen (like @truth_nutrition grass fed collagen peptides!) to your morning coffee, BLEND IT UP, and prepare for the best latte of your life ☕️☕️☕️MACROS - 5g Fat, 10g Protein, 0g Carbs #losingweightfeelinggreat
1 365 hours ago
I'm just gonna leave this right here...
4 316 hours ago
Soufflé de espinafre com molho branco! Perceberam que estamos no clima do soufflé né? Eles são tão fáceis de fazer e com macros e micros excelentes! Anotem aí a receita: ✅ 2 xícaras de espinafre ✅ 30 gramas de molho branco (usamos molho Alfredo light já comprado pronto da marca @classico) ✅ 3 ovos ✅ 20 gramas de queijo parmesão ralado ✅ sal a gosto. Primeiro dê uma fervura no espinafre para ele murchar um pouco. Depois misture com o molho branco e coloque em um recipiente (untado) que vá ao forno. Em outro recipiente, bata as 3 claras em neve e depois adicione as 3 gemas, queijo parmesão e sal e misture. Depois despeje essa mistura em cima do espinafre e salpique mais um pouco de queijo parmesão. Leve ao forno a 200 graus por cerca de 15 minutos. Os macros da porção inteira estão na foto acima. Esperamos que gostem 😊
Spinach soufflé recipe! Did you guys notice we are in the mood for soufflé lately? It is so easy to make and has great macros and micros. Take note:
✅2 cups of spinach
✅30 grams of Alfredo sauce (we used the light Alfredo sauce from @classico)
✅20 grams of shredded parmesan cheese
✅salt to taste
First boil the spinach for just a few minutes so that it looses its volume. Then add the Alfredo sauce and put it in an oven safe recipient greased with butter or oil. On another recipient whip the 3 egg whites till stiff peaks are formed and then add the 3 yolks, parmesan cheese and salt and mix it all together. Pour this mix on top of the spinach and sprinkle a lit bit more of parmesan cheese. Let it bake in the oven for about 15 minutes at 390 F. The macros for the entire portion are in the picture above. Enjoy!😊
3 496 hours ago
My soldier got his Halloween box today! This was a really fun one to make since he hates zombies 🧟♂️ Swipe to see the inside panels ➡️
1 256 hours ago
To all my new followers and a reminder to my loyals💗
I need to say this again..... I do understand this desire....but I feel there is a reality check needed. I’m hearing this “goal” from so many people.
All of those wants can’t be met with the same goal. And you can’t start working toward a goal without a really strong foundation.
Asking for the above is the equivalent of saying, “I want to play recreation soccer a few times per week, not train super hard, but be at an elite caliber to make a national team but I don’t want to work on my footwork skills or fundamentals, and I want to be a starter for the team, but maybe not play in the game unless I want to.....but I want to be as good as the best player and not really work that hard.”
It just makes no sense right? If you are having issues with food. Uncontrolled bingeing, self esteem issues, and compulsive exercise - you do not have any place in your life to have “being lean” as a prominent goal.
You must create a strong foundation of healthy mental and physical mindset before you can start manipulating your body composition. No matter how you try, you just can’t work the system backwards and come out on top. You will crash eventually everytime.
I realize that I’m saying a huge amount of work and time must be done before you can start working toward your asthetic goals. And that is not popular for me to say💗And not in my best interest. But I’m not in this for me. I’m in it for you. And I’ll never push a client to work toward a goal that puts their mental health at risk just so they can try to see abs.
25 1556 hours ago
Have you ever found yourself wanting to make strides in your fitness or weight loss routine but feeling like you just never have time? •
Do you ever find yourself wondering how do other people do it? You know, not just any people. “Those people.” The ones who appear to have a million things going on in life but still somehow seem to be finding extra hours in the day to meal prep, eat their veggies, drink their water and squeeze in a workout.
Today on the blog, we're talking about what “those people” are doing differently to make results happen and how you can begin making things happen in your own journey.
I also have some other EXCITING updates and announcements on the blog! Including the return of Motivation Monday videos AND my very own YouTube channel!
Find out why we took a break from our MM videos and how they're going to be coming back to the blog. •
And, of course, get your dose of motivation this week with my very first Monday Motivation YouTube video! This week it’s breaking down how you can begin prioritizing your nutrition and fitness when you feel like you just DO NOT have time for either.
(And I totally know that I’m just now telling you about it on Tuesday, but still. Better late than never!) •
Blog link in my bio!
Photo credit @dbhoggsc
4 2756 hours ago
Oh Pumpkin, I fall for you every time. 🍂🎃 — our Pumpkin Pie Parfait and Pumpkin Spice GoGo bites are the perfect (and healthy) sweet treat to go with any meal. These holiday favorites are only around for a limited time, and you won’t wanna miss out on these! See you soon @eatfitgocentennial! 😋💚 #eatfitgo#swipeleft
HAVE YOU EVER TRIED LEMON WATER??
Do you like it???
I find that it makes me drink more water. I want to branch out and try some different #fruitinfuseddrinks. 🍑🍊🍓🍋🥥🍍🍒
What are some of the benefits of drinking lemon water?
•There are plenty of antioxidants that help protect your cells from damage!
•Flavonoids in citrus fruits can be associated with certain aspects of metabolic health.
•Lemons are high in Vitamin C relative to their caloric and sugar content!
4 367 hours ago
*Peanut Butter Banana Macro-friendly/Protein Muffins
1 ½ cup oats (blended in magic bullet or ninja to powder state)
1 scoop Peanut Butter Protein Powder
2 Tbsp PB Fit Peanut Butter Powder
2 tsp baking powder
½ cup skim milk
2 mashed bananas (i blend them in the magic bullet first)
1 tsp vanilla
2 egg whites
Mix and pour into a 12 muffin tin.
Bake at 350 for 15 minutes. Let cool completely.
Macros per muffin: Calories 79, Fat 1, Carbs 13, Fiber 1.7, Protein 5.4
*Peanut Butter Banana Topping
1 banana mashed and 4 Tbsp PB Fit Peanut Butter Powder
Spread over muffins and serve. Can be stored in fridge for several days. Topping will darken but won’t effect taste.
Makes enough for the 12 muffins.
Macros per serving: Calories 17, Fat 0.3, Carbs 2.9, Fiber 0.6, Protein 1.1
*Jalepeno Ranch Egg Salad
8 Hard Boiled Eggs chopped
¼ cup chopped pickled jalepenos (I use mild)
4 tsp Hidden Valley Ranch Dressing Powder
1 Tbsp Dried Cilantro
1 tsp Cumin
3 Celery Stalks Chopped
1 Roma Tomato Diced
½ cup Greek Non-fat Plain Yogurt
1 tsp Salt
1 tsp Black Pepper
Mix altogether. Serve in a low carb wrap like Joseph’s lavash bread or pita, tortilla, low calorie bread or rice cakes. Makes 8 – 1/3 cup servings
Macros per 1/3 cup: Calories 92, Fat 5, Carbs 3, Protein 8
*White Chocolate Pumpkin Pudding
1 Cup Skim milk
1/2 cup pumpkin purée
4 TBsp vanilla protein powder
1 tsp pumpkin pie spice
1 pkg sugarfree white chocolate pudding
Whisk until thickened. Makes 4- 1/2 cup eevings.
Macros: Calories. 71, Fat 0.3, Carbs 11, Protein 6
*Pumpkin Cheesecake Chocolate Chip Cookies
1 Cup Applesauce
1/2 cup Truvia Baking Blend
1 tsp Vanilla
6 TBsp pumpkin purée
2 pkg’s Sugarfree Cheesecake pudding
2 1/4 cup Flour
1tsp Baking Soda
1/2 tsp Salt
1 1/2 tsp pumpin pie spice
1/2 cup Chocolate chips
Dough will be sticky. Place 2 TBsp mounds of dough on cookie sheet. Press each one down with slightly wettened fingertips. Bake 350 for 12 minutes. Cool on colling rack.
Macros per cookie: Calories 61, Fat 0.8, Carbs 14, Protein 1
What if this year was the year that you...
- Didn't gain weight over the holidays? - Confidently navigated holiday events with ease, knowing your all your hard earned progress won't be ruined? - Enjoyed all the food you wanted GUILT FREE, without having to eat only "healthy" versions of your favorite treats?
- Kicked butt with your health and fitness goals, even while traveling or visiting with family and friends?
- Kickstarted your health and fitness goals BEFORE January 1, putting you miles ahead of those starting their "New Years Resolutions"? _
Join the GIRLS GOT GOALS Healthy Holidays Challenge and make this year YOUR YEAR.
WHAT IS IT?
A 3 week health and fitness challenge to help you:
- End the dreaded holiday weight gain FOR GOOD!
- Stay on track during the holidays - Enjoy the holidays without feeling miserable or restricted with NO GUILT! - Kickstart your health and fitness BEFORE the new year
WHAT DO YOU GET?
- 3 weeks of daily accountability, support, and motivation via a private, ladies only Facebook group
- A tribe of hard working women trying to stay accountable to their goals over the holidays, just like you!
- Access to an arsenal of fun, balanced Thanksgiving recipes and ideas
- Tips, tricks, and strategies on how to stay balanced over the holidays
- My framework for goal setting, planning, and strategizing
- A bonus fitness plan with workouts that can be done ANYWHERE (perfect for traveling)
GIVE ME THE DEETS!
- Challenge runs from Monday, November 5, 2018 to Sunday, November 25, 2018
- Challenge registration fee - $30 - Last day to sign up: Saturday, November 3, 2018
REGISTER BY SUNDAY, OCTOBER 21 TO JOIN THIS CHALLENGE FOR ONLY $25 WITH CODE "EARLYBIRD"!
What are you waiting for?! Make this year YOUR YEAR and sign up for the challenge today! [link in bio]
2 258 hours ago
This had to be done... stopped off to see my #sensei of a coach @paulie_v_ifbbpro to relish in our win!
I truely believe this wouldnt have happened without you in my corner
Thanks Bro and hopefully more to come ✊✊✊
Here’s a little transformation pic from 2016 to 2018. On the left I was 230lbs, wasn’t working out or eating healthy, and most important I wasn’t happy with how I looked or felt. Fast forward to this year, on the right pic I was 186lbs I was working out 5-6 times a week, while eating healthy and being strict about my diet. I never thought or even had it as a goal to compete in a Bodybuilding show, but the one thing the guy on the left pic knew was that it just wasn’t sustainable to keep looking and feeling like that anymore; so I took action and changed my mindset, and I can’t thank my 2016 self enough for that! What’s your story? #fluffytofit
No Mayo Deviled Eggs!
Healthy, quick and delish.
Take two hard boiled eggs, slice in half. Discard one yolk and place the other yolk in a small bowl with 1 tablespoon of your favorite hummus and 1 teaspoon of Dijon mustard. Combine until mostly smooth and add back into the egg white.
Noted: 1.) I’m obsessed with Dijon mustard and now wonder why I ever ate deviled eggs without it. 2.) I usually don’t add paprika on top and only sprinkled it on because it made the photo look better 😂 3.) Your macros will depend on your hummus. Some have higher fat than others, but most are 2 tablespoons per serving. Read your nutrition label and make it work for your macros.
5 322:36 AM Sep 28, 2018
Save this chicken enchilada recipe for your next dinner and let us know when you try it! These enchiladas are seriously 🔥!
Yessie’s (@yhyde) Chicken Enchiladas (Makes 9)
-1/4 white onion, chopped
-1/2 red bell pepper, chopped
-1/2 green pepper, chopped
-1 can diced green chilies (7 ounces)
-1 tsp cumin
-1/2 tsp ground oregano
-4-10 oz cans enchilada sauce (Las Palmas green enchilada sauce)
*Sauté onion, peppers, cumin, and oregano until veggies are soft. Add in diced green chilies and enchilada sauce. Set aside.
-30 oz chicken (we use shredded rotisserie)
-5 oz cream cheese
-1/4 bunch cilantro, chopped
-1/2 bunch green onion, chopped
-1 ounce milk (we use fat free @fairlife)
-9-10 inch Mission Carb Balance flour tortillas
✅Soften cream cheese, and mix all filling ingredients together.
✅Cover bottom of 9x13 with 1/2 of the enchilada sauce.
✅Fill tortillas with chicken filling and as much cheese as you prefer (we added 10g of fiesta blend).
✅Roll up and add to pan. Repeat until pan is full.
✅Cover enchiladas with the remaining sauce and as much cheese as you prefer (we added 14g of @traderjoes lite mozzarella to each).
*Bake 375 degrees for 35 minutes and ENJOY!
The wonderful thing about enchiladas is they are extremely customizable. Don’t want so much protein? Use less chicken. Want less fat? Use less cheese (or low-fat cream cheese).
Macros per Enchilada:
Happy Fri•Yay! Weekend food should be fun... but also within your food plan. So take your faves and make them fit. Mexican food is a Friday Night fave around our house... so I make slight changes to fit my macros. • Low carb tortillas. Ground chicken or turkey breast cooked in taco seasonings. Low fat cheese. My fave TJ’s salsa. Watch portion sizes and ingredients and enjoy your favorites! • What’s your favorite weekend foods??? • #MfMFindYourFit