✨ Stop putting so much pressure on yourself ✨
I’m known for setting ridiculously high goals for myself, which we all should set goals, however I’m cray. 🤦🏻♀️ And when I don’t hit those ridiculous goals, I get pissed, let it build, lose faith & confidence, and eventually crash & shut down. 🤯😵 .
So this time around, I know my goals, I have them written down, my boss babe girlfriend knows them too! However, my focus & mindset is different this time around and I’m not going to crash & shut down! 🙌🏼 .
So if you’re anything like me, then just know that you need to stay positive, keep that ridiculous goal in the back of your head, and don’t go cray when you don’t hit it right away.💓 Life isn’t a sprint & we need to be easy on ourselves sometimes!
Okay back to grading school work and Monday night football! 😘 Night all!
1 13 minutes ago
🎙️ WE'RE GOIN GOIN BACK BACK🚨
Sabritas is celebrating 75 years 🎉 and going back to their roots. They released retro designs on some of the chips they started out with. Have a trip down memory lane and order your bundle today. This bundle is only for a limited time and limited quantities available. Link in bio ☝️
I’m actually really excited going into the holiday season. Usually I’m apprehensive, but I focus on enjoying myself without gaining a ton of weight and hustling more come January. That’s an excellent goal, for the record, especially for someone like me who used to routinely gain 15 lbs between Labor Day and New Year’s. But this year, I want more. I’m thinking, “How can I THRIVE? How can I enjoy this season fully, show myself and the people in my life LOVE, and still honor my body and my health?” I don’t want to be perfect. I want to feel in control on my journey, and when I treat myself, I want to do it because I want to, not because I’m anxious and feeling guilty about “falling off the wagon.” None of that. I’ll take my pie with whipped cream, not guilt! Can you relate?
I’m putting together an amazing end of the year group for you guys (The Rise Up Challenge). I want to help you find balance, enjoy the season, AND start 2019 already on your way to your health and mindset goals. If you’re interested, I have a quick interest form for you to fill out (link is in my profile) and then I’ll get in touch. We start November 1st and go through New Year’s Day. It’s going to be amazing.
@teamlocofit coach @gilliansanfilippo showing that both seasons are bad ass and should be celebrated. Shreds are great. Thickness is great, too. 👏🏻
Competing can polarize the seasons against each other. This is normal and human to feel, but we have to learn to love them both for different reasons.
Keep in mind we build our foundation in the offseason so then we can unveil that hard work during prep. You can’t have one without the other. 🙅🏻♀️🙅🏼♀️
For any questions about coaching visit www.teamlocofit.com ✨
Tonight’s review at JunkBanter.com! Link on profile page and in my IG story. Follow on Facebook, Twitter, and Snapchat 👻: junkbanter. If you’ve tried this product, share your thoughts below!
17 35910 minutes ago
Lost 9lbs out of the 11 I gained during vacation, sooooo of course I decided to binge eat this past weekend. ➡YOLO
Some people would call that eating disorder. I would tell those ppl to shut the hell up 😋
4 3013 minutes ago
I’ve been collecting recipes from family, friends, online, tearing pages out of magazines and I never seem to make them...they just get put in a binder and I continue making the same things 🤷🏼♀️ So I’ve decided every week to pick 3 or 4 recipes to make and finally weed through the bunch
Started it off this weekend feeling nostalgic so made something my mom used to make growing up...Taco Ring. Basically it’s taco meat wrapped in crescent rolls. Needless to say this recipe is a keeper 😋🌮❤️
170 kg (374 lb) Back Squat double from @ugalumberjack
We’ve been patient on the weights used in the squat since Leo has been coming back and have very very gradually increased the weights while focusing on good positions and good rhythm in each exercise. The patience is certainly paying off!
7 2915 minutes ago
Monday leg day done ✅ Mom and I are going to be so sore tomorrow!
I never really have been too big of a fan of these posts because as you guys know lighting and a pump in the gym has a huge effect on how you will appear in a photo. But you see the point between these two photos. There’s an obvious difference— and it’s KNOWLEDGE 🧠
Okay maybe it’s not obvious, but the amount of knowledge I acquired when it comes to my own body as well as diet & training in general between these two photos is immense.
On the left, it was an early morning (definitely no pump lol) and I probably didn’t eat anything at all for breakfast even though I had a game that night- my homecoming game for that matter... #dumb lol 😆 but we all learn 💬
The thing was, I didn’t know what to eat. I didn’t know what good nutrition was, and I didn’t know if I was even on the right track. But what changed was my desire to learn. I wanted to reach certain goals in the gym, and hit PR’s, remain athletic. So I did my research on the things I wanted to know, and used the amazing thing called the internet...
Trial and error sometimes is the best way in life. And life experience can not replace anything any coach can say or write up in a workout plan...
BUT with that being said— find your groove, do your research, don’t be afraid to reach out & hire a coach, but most importantly... live & learn while enjoying yourself otherwise what’s the point ⚡️⚡️⚡️
2 1217 minutes ago
I was with some people the other night & they were talking about different diets they were currently on. I just sat back & listened but was astonished to here them talk about these diets and all the things they are missing or aren’t allowed to have. It made me sad to hear all the things they feel like they can’t have, because that makes it seem like healthy eating is boring.
Y’all, it’s not a lifestyle if you are depriving yourself or not able to enjoy the foods that you like. No one should ever be told they can’t have tacos. Because tacos are life. And even better? They are approved on our meal plan because that’s a lifestyle that’s sustainable!!! 🙌🏼🌮 #tacos
2 1517 minutes ago
Happy Howard Homecoming Week! Our CEO, Jahleel Hudson, is a Howard University graduate. #hudsonsauce
2 2019 minutes ago
What fat burner should I take? Should I do keto? Should I cut out sugar? Is cardio or weights better? Should I drink a protein shake? Should I be on a meal plan?
There is soooo much information 😫. I get asked these things all the time. It’s overwhelming and exhausting. 🙇🏼♀️So many women feel overwhelmed trying to keep her kids alive and happy, her husband alive and happy 😆, be successful in her career or business, pick up everyone’s mess, drowning in laundry (whhhy is it never ending? Can we all just not wear clothes?🤷🏽♀️) and trying to find times to spend with her girlfriends and the list goes on. Oh and not to mention finding time to workout and diet. It’s a lot......
Do you feel like you are drowning sometimes? .
Do you feel overwhelmed with how to start taking better care of yourself? .
People say, you must love yourself fully first, well how do you even do that? .
It’s my mission to help simplify self-care, diet/nutrition, and workouts for busy women. I want to help them see that you don’t have to do it all at once. It’s about taking small steps. It’s about just doing one thing to improve yourself until that becomes a habit. .
I would love to help you if you feel overwhelmed. I do one-on-one online nutrition or workout coaching. I also have an online community of women called Team Relentless (Relentless pursuit of a Better, Stronger You). These incredible Woman are coming together to take baby steps towards better health, energy, & self-love. Message me anytime if you need help. I want to simplify things for you. Take one step at a time. Small changes lead to big results but you must have patience with yourself. There is no shortcut. #iam1stphorm#1stphorm#legionofboom#wedothework#1stphormathletesearch#bethe1#duespaid#teamrelentless#healthylifestyle#fatlossjourney#fatlosstips#homeworkout#fitnessforwomen#fitmom#budatx#kyletx#girlwashyourface#last90days#strongnotskinny#ketodiet#flexibledieting#iifymwomen#momlife#atx#gymgirls#girlswithmuscle
1️⃣Tricep Rope Pulldown
2️⃣Reverse Grip Tricep Pulldown
3️⃣Lying Tricep Extensions using Cable
4️⃣Tricep Pullovers -
Working on perfecting my form on the lying tricep extensions and tricep pullovers! Looking in the mirror always helps me 🙌🏽 Form is crucial to working your muscles properly. -
I’ve been drop setting my exercises lately to really burn out my muscles. Give these a try 🔥
8 4822 minutes ago
I made Chicken Fajitas last week for Kenny for meal prep that he asked me to make them again! So this time I’m doubling the recipe so we both can have about 4 servings each for the next couple days! 🍗🌮
So simple, only have to marinate the chicken for at least 30 mins before cooking. Cut up some bell peppers and onions and you got your fajitas! Marinate chicken with olive oil, garlic, salt, cumin, chili powder, cilantro, and lime juice!
4 oz of just the chicken is 4g Fat 3g Carbs 20g Protein! Peppers are good veggies and fiber as well! =))
Eats a savoury dinner and then must get something sweet afterwards 🙋♀️ Salted caramel crunch pancakes 🥞 I can’t count how many times we kept saying how good these were 🤤
4 4329 minutes ago
Repost from @meowmeix using @RepostRegramApp - Want to lose weight without counting calories? 🙌 Here are some easy swaps to help you head in that direction.
Take those rice cakes, add some almond butter on top, sliced banana & have the kombucha on the side & you have yourself a meowmeix approved snack 😋 Plenty more Healthy Snack Ideas in my 101 Healthy Snacks Ebook - link in bio (www.101healthysnacks.com)! More info on this post below:
Banana chips ➡️ Banana - While banana chips are yummy, it’s much easier to overeat than a banana. A medium banana is about 105 calories while 8.5 banana chips are 105 calories. You could easily eat a couple handfuls of banana chips in one sitting but it’s a lot harder to eat 3 bananas.
Bagel ➡️ Rice cake - Rice cakes are light, easy & go with almost any topping. Plus, they only contain 2 ingredients: rice & salt. Some bagels contain 14+ ingredients and often have added sugar. If you’re trying to lose weight, a rice cake is a much better, low calorie option.
Naked juice ➡️ kombucha - Naked juices are often sugar bombs in disguise. I don’t love the green machine because it acts like it’s mostly greens when really there’s a ton of fruit juice packed in. 16 oz bottle of kombucha is only 50 cals & 12g sugar while naked juice is 270 cals & 53g sugar.
1 1529 minutes ago
I wasn’t going to post up a progress pic but realising I’ve already committed to 3 months being on Hybrid I wanted to check out my progress & ya girl couldn’t be happier!
Crazy what 3 months progress looks like when you have a great Coach & Hybrid Nutrition behind you who give a shit! •
Aside from the slip ups, I’m still willing to keep getting back up & continuing to learn & develop from them little bumps & also having Coach @ian_the_rhino_ supporting me when reality hits hard! Thank you for not being “just” a nutrition coach but also a Life Coach who’s kept it real since our first check in! Grateful to know you got my back🙌🏽Get you a team who know their shit. Thank you Hybrid Nutrition! @hybridperformancemethod My overall performance with training has increased while still dropping body fat! Excited for the next couple of months🙌🏽
Lasagna soup is one of my favorite soups. You can find the recipe on pinterest or I'm sure Google.
2 1230 minutes ago
You know that feeling of intense hunger?
The one where you think you’re going to naw your arm off and the term hangry doesn’t even touch the feeling you have in your soul?
What’s happens? You reach for the quickest bag, drink, or package of chemical shit storm you can get you hands on. •
So let’s raise the bar! Our picks and a breakdown of which bar is more optimal for you! SWIPE LEFT FOR PICS
HIGHER CARB PERFORMANCE BARS
▪️ Appropriate for athletes & people requiring more carbohydrates in their diet. ▪️ Great pre & post workout or as bedtime snack. Why? Carbs are our bodies primary fuel source. We need these around our workouts and in the evenings for sleep & recovery. Carbs are one of our biggest antagonists to our cortisol level. ▪️Date/Fruit/Nut based: @larabar@risebar@epicbar performance @rxbar ▪️Gf Grain Based: @eatbobos@naturesbakery@gomacro@perfectbar
LOWER CARB PROTEIN BARS
▪️Great protein sources, especially for those who don’t like meat. ▪️Appropriate for low carb and Keto diets ▪️GI friendly, Candida & Bacterial overgrowth Protocol friendly ▪️Don’t spike insulin as much as a higher carb bar, so good option for a between meal snack.
▪️Favs: @epicbar@vtsmoke@mightyorganic@kravejerky@bulletproof bars
Always check the package for all natural and minimal ingredients. Pay attention to any food intolerances you may have. #repost@lil_bit_of_fit •
What are your favorites? I’d love to know!👇🏻
Want weight loss tips that actually work? Click my profile link.!.!
1 1632 minutes ago
10 points to whoever hears me complain about how sore my shoulders are this week from my workout on Sunday 😅 How are you getting all the positive vibes into your day today? Maybe you’re going to go for a walk on your lunch break 🚶🏽♀️ or maybe you’re just going to hide in the pantry from your kids for a few minutes today. You know whatever works 😎
Soooo the start of offseason did NOT go as planned 😂😂😂 but what are ya gonna do ?! It’s life ! No choice but to roll with the punches and keep pressing.
Picked up some essentials today from @totalnutritionsa (support who supports you 👊🏽) the best supp shop in the city HANDS DOWN !!!! ran by the best coach in the area HANDS DOWN !!! @wiestbodies . We have the best discounts you’re gonna find in the whole city and we are veteran owned and operated ! Stop by any location for awesome deals and awesome products, our staff is very knowledgeable and will do whatever it takes to help you and get you to your fitness goal, from competitors down to general health and fitness we got your back !! Stop in today !! 🔥
What are you consuming post-workout?
Post-workout is a CRUCIAL time to provide your body with proper nutrients to maximize your efforts!
During exercise you’re not building muscle, you’re breaking it down. In addition to creating micro-tears, you’re also depleting your muscles’ glycogen stores (what you use for energy during performance).
Because you are in such a depleted state, your body only has one thing on its mind: FOOD!
Your muscles are like sponges after a training session and are primed to soak up whatever you give them. This is why it’s so important to give them what they need to recover and grow!
The key 🔑 to maximizing this process is to consume QUALITY protein and carbohydrates as FAST as possible. The faster this happens, the quicker you will recover and return to an anabolic (muscle building/fat burning) state.
So what do you do?
For whole food sources, focus on extremely lean protein sources (minimal fat) and high glycemic/simple carbs. Fat will slow down the absorption of the more important macros.
While whole food is great, this is actually a time where supplements will give you even better results!
Combining a hydrolyzed whey protein isolate with a fast digesting carb supplement will allow your body to create that anabolic environment more efficiently than eating food, and in turn enhance your results.
@1stphorm Phormula-1 and Ignition are the ultimate team and absolute STAPLES in my regiment.
Phormula-1 is a low-temp processed hydrolyzed protein. This means it is extremely bioavailable and easily absorbed compared to others.
Ignition is the simplest form of carbohydrate (glucose) and will therefore spike Insulin levels 6 TIMES HIGHER than even straight table sugar! Insulin is the most anabolic hormone in the body and is what allows your cells to absorb nutrients, such as protein. There’s no other naturally occurring carb that can perform at this level.
If you have any other questions about post-workout nutrition, shoot me a message! I would love to talk about how you can get the best results from your hard work in and out of the gym!
If you read this far, leave a 🍕 in the comments and tag a friend 💪🏻
4 4538 minutes ago
Remember how I was all excited about this Italiany creamy spaghetti squash casserole with magic macros and I love to brag about how it’s all in MFP for your easy logging pleasurrrrre?
Well I’ve seen so many beautiful cheesy massive-dessert-allowing pans of this goodness tagging me and just realized I never entered it in MFP for you! (Which I say like I’m shocked 🤥...but the truth is I forget all the time.) But this is one where you’d really want it! So if you ever make a recipe and can’t find it in the database, message me and I’ll make sure and add it! I mean what good am I if you’re still there racking your brain for what to put as “number of servings” 🤯...after you just used up all your energy muscling thru cutting a spaghetti squash. 💪🏼
I’m here for you. 😘 It’s in there now. ... Let me know if you have any questions about how to log any of my meals mmkay??
0 11738 minutes ago
What is it? This is when you slowly increase your caloric intake back up again. When you diet you obviously cut your calories/macros down to create a deficit in order to loose weight/fat. But this shredded AF body sadly isn’t overly maintainable. Generally you are having to be crazy strict, train ALOT, you are tired, grumpy, you can loose your period, it gets hard to sleep etc etc. So post comp it is important to increase you calories again and put on some healthy weight. We tend to do this at a steady pace as to not shock the body too much by suddenly doubling ones intake.
I am now in full swing of reverse dieting! I am feeling good mentally and physically. After having prepped for so long (march to October) we decided to take a week off and chill out. I wasn’t ready to start tracking again and to be honest if I had, I’d probably have screwed up nearly everyday and felt like a failure. I definitely over ate on some days but that’s perfectly okay, I’ve been enjoying life. Now I feel re focused and ready to hit the ground running. I am really keen to get my calories up high again whilst maintaining a relatively lean-ish physique (not comp lean of course). But this will make any future preps easier 🙌
Besides how good is #IIFYM frozen yoghurt and brownies for dessert every night? So dam good! 🤤
80 kg (176 lb) Clean & Jerk from @mmmorgaaaaaaaaaan
Really loved the tight turnaround on the Clean! The Jerks look effortless as well. #proudcoach
3 7941 minutes ago
What are you having for dinner? Comment below👇🏼 #bprepped
1 941 minutes ago
Did you know research shows sulforaphane, found in broccoli sprouts and brussels sprouts, activates several different enzymes which help get rid of compounds in the body that may be harmful? 🤓🥗🥦 #eatmoreveggies#bprepped
The thing that most other online coaches and person trainers won’t tell you is the fact that they do not give you much guidance or accountability beyond your initial “meeting”, email questionnaire, or personal training sessions 🙄
I don’t know about you but most people can google and find most of the answers they are looking for online. There’s gyms on every corner. Everyone knows a “personal trainer” and now a days if you’re even on instagram once a month you’ll see a new “online trainer” pop into the mix 🤦🏼♂️
But what makes them different? What makes THEIR coaching even worth the money? Most will sell you on $600-1000 a month coaching packages that leave you with video modules for you to work through COMPLETELY ON YOUR OWN 👀
Do you want to be apart of a community of like minded people with the same goals you have both in & out of the gym? Because that’s what I’m building with my team ⚡️⚡️⚡️
The thing you have to be willing to do is take that FIRST step in the right direction. No matter how big or small you need to take one! Reaching out and clicking the link in my bio today is that first step 😄
Let me show you why my coaching is completely different ✅🙌🏼
👋🏼4 days/week. 30-40 minutes per workout. Flexible meal plan that gets your macros balanced for muscle building/fat loss. 🔥 I am looking for women who want to do this with me (& the awesome girls we have in our private FB group!) through the holidays🦃🎄😍 so we can feel our best & start 2019 feeling healthy and proud, and with a strong mindset! It’s not about being perfect; it’s about being CONSISTENT🔑! Drop a “💪🏼” in the comments & I’ll get a message to your inbox today!💌
175 9729 hours ago
Tag your friends! We like starting Monday’s with a bang, so we’ll pick one lucky winner from the comments to win a copy of my best-selling ebook. Winner will be announced evening of Tuesday Oct 23 💕
We sent an email blast out to my mailing list over the weekend asking the LCK mailing list what they were personally struggling with or what they could use help with. When we had numerous people respond that they struggled with their protein intake (even with macro cheat sheets at their disposal), we decided to up the ante & map out some example avatars.
Swipe your lil heart out to view examples on:
⚡️200p, moderate fat
⚡️200p, lower fat
⚡️175g, moderate fat
⚡️120p, moderate fat
⚡️120p, lower fat
We tried to incorporate a variety of different day structures (big meals, meals + shakes, meals + shakes + snacks) and varieties of meats and protein sources
Ultimately, part of this simply comes down to pre-planning our day to guarantee success. Open your macro tracking app of choice (we love Chronometer!) & plug in some protein at each planned meal occasion. Then either adjust portions, or start adding in additional snacks (jerky, greek yogurt, deli meat) & protein shakes
When in doubt, don’t be afraid to “eat the frog” for breakfast: Meaning shove meat in & around your piehole first-thing so we immediately knock out a big chunk of protein to kickoff our day. Collagen peptides in coffee or matcha can also be a smart move
Want a bomb protein-loaded matcha recipe?
⚡️2 tsp matcha
⚡️2 scoops collagen peptides
⚡️8 oz almond milk
⚡️1-2 T maple syrup
⚡️1/2 - 1T MCT oil
Blend with 2-3 ice cubes & serve over ice!
Just not a fan of tons of meat?
Try this badass smoothie:
⚡️1-2 scoops grass-fed vanilla whey
⚡️4-6 oz almond milk
⚡️70g frozen cherries
⚡️70g frozen blueberries
⚡️40g frozen banana
Blend until smooth in Vitamin or similar blender!
Enjoy these types of nutrition tips & health hacks? My ebook, The Badass Nutrition Guide (link in bio) is the ULTIMATE guide to your BEST you and has 125 pages of nutritional education, macro cheat sheets, info on how much to eat, fat loss tips, hormones, gut health, and SO much more! 📕
Get to tagging! Happy Mon-YAY! ♥️
It is possible to change your body and to rebuild your shape. It just takes time, hard work, commitment, balance and flexibility 😉
There will be days that are harder than others, days you do not want to train or days when you go way off plan with your nutrition. But it's what you do consistently, that forms habits and habits lead to change. When I started my journey I knew nothing about training or nutrition. I was unhealthy, unhappy and let self-doubt. control my thoughts and actions.
Comp prep has taught me discipline, taught me to push myself to my limits and taught me just what I am capable of. I've dedicated the last 5 years to learning everything I can about health, fitness and nutrition. I still have a long way to go and still have so much to learn. But, the most important thing I've taken away over the years, is that balance is the key. We cannot live in deficits or a surplus of food without negative adaptations, we can only maintain challenging routines and restrictive habits for so long. Even will-power needs a break sometimes. That's why we need to think about the long term. Don't stress the little things. Don't let one mistake or one bad day throw you off track. You have the potential to be whoever you want and you are capable of pushing yourself to incredible heights. But you need to enjoy life sometimes as well 😉
Long term, sustainable and maintainable habits are the result of hard work. Dedication. Discipline. Willpower. Focus. But also flexibility, a positive attitude and adaptability. I have changed my approach to dieting and training consistently as I've learnt new things. I have spent periods of time following strict routines in both training phases and diets. Now, I'm enjoying more rest and freedom to give my mind and body further potential for growth and progress.
Know what you want to achieve, grind hard to make your dreams a reality... But don't forget to enjoy each day as well! I'm proud of the physique I've built through years of training and dieting. But that did not come without periods of rest, off-seasons of growth and mental breaks to enjoy food, rejuvenation and time with loved ones. ❤️👌
9 2374 hours ago
SWIPE TO SEE TODAY’S QUICK LIFT SESH⏩
I had total intentions of training this morning, but my computer suckered me in which happens sometimes and is fine bc #entrepreneurlife
What wouldn’t have been fine is throwing in the towel and skipping my workout today, so after a full day of emails, I chose to go downstairs and MOVE.
-Front Squat x8
-Single leg RDL x10
-Leg Extension x12
-Hip Thrust x12
-Suitcase Lunge x10
-Stiff-legged RDL x12
Short, sweet + went heavy enough to get sweaty + challenge myself, but not so heavy that I couldn’t complete all sets at the same weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Training for LIFE feels gooood AF 💛 #evolveyourperspective
If the creators of the 2004 documentary ‘supersize me’ achieved one thing, it was to give permission for people to demonize food and believe that one food/food type can cause obesity. Additionally, the subject’s sole consumption of McDonalds for a whole month emphatically rendered any findings as ‘n/a’ due to their lack of relevance regarding anyone’s dietary pattern in the real world. -
Calorie dense foods can easily contribute to a caloric surplus. But so can overconsumption of any food. It’s mismanagement and/or lack of awareness of total calories consumed which creates the problem - not single foods/food groups. Condemnation of one food type is easier than addressing the critical reasons that make an individual obese. This is why so many shambolic fat loss diets are centred around elimination of food groups. Buzzwords such as ‘inflammation, chemicals and hormones’ may represent facets of medical science, but they are not relevant to body composition. Nonetheless, fear mongering is easy to sell. -
In reality, the origin of obesity is both simple and complex. Whilst energy balance is the direct parameter of obesity, there are many complex sub-parameters such as exercise, dietary balance, food behaviour, sleep, psychology, technology, NEAT, social spheres, knowledge, societal limitations, food availability, finances, schooling and ambivalence. These can affect what, why, where and how many calories are consumed. -
Rather than succumbing to short-term highs, food shaming propaganda and advocates of extreme dieting... solving one’s obesity is simple. It is to dissolve current caloric state by entering, understanding, adhering to and sustaining an enjoyable calorie deficit. This includes managing consumption of all foods/drinks that you enjoy.
30% of us are overweight or obese. But this is the result of choices and decisions we make which result in scientific outcomes, not because chips or chocolate make us fat. 🤜🤛
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