BIG DAY! I am graduating today! 👩🏻‍🎓🎉 But first, I did a leg workout because tomorrow my parents and I are going on a road trip 🛣🤗. I will share what I eat on the road and I will figure out where and how I will workout. . #🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷🇫🇷# . GRAND JOUR! Je vais être diplômée aujourd’hui!👩🏻‍🎓🎉 Mais avant, j’ai fait une séance de jambes car demain mes parents et moi nous allons faire un road trip 🛣🤗. Je vous partagerais ce que je mange et où et comment je vais faire mes séances.

Pick something you want to improve on an stick to it. Being consistent with your flaws pays off! #personaltrainer #gym #goals #gainz #gymlife #fitfam #fitfamuk #fitlife #fitness #deadlift #workonit #dontgiveup #muscle #fatloss #strength

Healthy Breakfast holiday option! Quite a large portion I hope you would agree! How does this add up? Well it’s....357kcal, 26g protein, 20g fat, 17g carbs! Perfect! Full of nutrients and very filling! And tasty! We have been absolutely astounded by what some people have been having for breakfast over here! People who clearly already have seriously health issues. We are talking like a huge chunk of bread, butter, 3-4 doughnuts, cookies, pancakes with Nutella and ‘sugar oil’ 🙈, Churros and cereal and fruit! And yes I am talking about all thar for just ONE PERSON! I would estimate somewhere in the region of 2-3000 kcal and virtually all carbs and saturated fat! Now I’m not saying don’t enjoy your holiday, or that all those foods are bad, as I’ve said before if you control your portion size no food is inherently bad but that is just pure greed a total disregard for your health and body. I always wonder if they know this and just don’t give a damn or are just really poorly educated on nutrition and that’s the issue? #food #foodie #fitness #gym #bodybuilding #motivation #fitfam #fitfood #freemanfitness #fatloss #letsgetlean #healthylifestyle #love #life #fitnessmotivation #gymlife #fit4life #nutrition #movitation

This is why a daily diet consisting of all “junk” food and fast food is not ideal for weight loss. - The sheer amount of volume is pitiful compared to the whole foods. If I had to guess, there may be a POUND of food weight difference between the two shown diet (the “Whole Foods + 1 lb Fries” diet probably has about a pound more food) AND you are eating a 1000 calories less. - Now, it is completely possible to lose weight by eating all junk and fast food each and every day, but it would freaking suck. You will probably be hungry/hangry most of the day. Additionally, you will probably have a hard time pooping due to the lack of fiber in most fast food and junk food items. Not saying it is not possible… I am saying it would be pretty hard (figuratively and literally). - Of course… Eating all whole foods is not as delicious as eating a Big Mac or a Chipotle cheese-filled burrito so you got to compensate by adding one pound of fries to your day. - Even though that pound of fries is added to your day, you are STILL eating LESS calories than if you ate all fast food. Literally ONE THOUSAND CALORIES less. Which brings up another point. - YOU DO NOT HAVE TO EAT “CLEAN” TO LOSE WEIGHT! You could still have enjoyable foods in your diet WHILE losing fat, building muscle, and getting leaner. - This seems pretty cool, right? You are basically eating more while losing weight while eating a pound of fries. But there is a caveat, you got to understand and know to PORTION CONTROL. You will gain weight if you eat over your maintenance calories regardless if it is from fast food or whole foods. The BEST way to understand and PRACTICE portion control is through weighing out your food and tracking it on an app. - Eating whole foods does not inherently mean you will eat less calories. Similarly, eating junk foods does not mean you will get fat. Whole foods just makes gaining weight more difficult to eat 3000 calories for the same reason why it is easier to lose weight (the volume to calorie ratio is high). - PRACTICE this foundational concept and you can probably eat a tub of ice cream and still get lean. - TAG A FRIEND WHO WILL FIND THIS HELPFUL!

Yesterday, I ate 4 of these bundtinis. Here’s what I’m going to do today: . . 1️⃣ Eat my normal amount of calories for the day. . . 2️⃣Eat my normal amount of protein for the day. . . 3️⃣Do one of the workouts from my training program. It’s already scheduled to be done today! . . And...that’s it. I’m not going to do an hour of extra cardio to burn off those calories. I’m not going to eat like a rabbit all day to make up for eating like a crazy yesterday. I’m just going to return to my regularly scheduled program of 1600-1850 calories, 90-110g of protein, and a workout my coach has me doing. No big deal here! . . Here’s the thing, an extra 600 calories from those bundtinis, along with the other 500 extra calories or so I ate yesterday, isn’t going to ruin all the progress I have made over the last year. It’s not going to make me gain back the 45 pounds I’ve lost or lose the ability to do assisted chin ups with 40 pounds or deadlift 100 pounds. That’s not gonna happen. I’ll just carry on as usual today, knowing today is a new day! . . . . #healthylifestyle #healthylife #gettinghealthy #weightlossdiet #weightlosstransformation #weightlossjourney #fatloss #fatlossjourney #healthyteacher #countingcalories #flexibledieting #caloriecounting #nutrition #fitness #mealprepper #firstyearteacher

It's being a while since i didn't post any before and after from my p.t girls, and i have to mention that doesn't mean we are not getting results, it means we are working in silence 😉 Fat drop ☡Before 28.2 🔛Now 20.9 🔜Target : 15 to 17.5 Faith, perseverance, good vibes and work are always well paid. Proud of all of you #personaltraining #bodytransformation #fatloss #fitness #youarebeautiful #coach #fitnesslife

🔷 GREETINGS FROM CHINA 🇨🇳 🔷 . I’m in Beijing for 2 weeks for a school trip and it’s been two days and finding vegan food has been a STRUGGLE but I found a gym today near my hotel and got some day passes for my trip. I know it’s vacation but the idea of giving up working out for two weeks was too much because I enjoy it and enjoy moving.🤷🏽‍♀️ . That said - I hope those of you who are observing fasts in Ramadan are enjoying this blessed month and I can’t wait to be back and join you all for the last 2 weeks. Again - I never truly “stop” working out because it’s a part of my life but I’m a firm believer in making things doable so you can consistently follow through. My workouts here are shorter and when I’m back, I’ll keep it between 30-45 min maximum so I can still make sure I’m prioritizing fasting, work, prayers, and everything else. 😊 . I couldn’t film in the gym because cameras are technically not allowed and I got in a lot of trouble for taking this picture. 😂 I hadn’t worked out in two days so I just did a full body workout and chose an exercise targeting everything. For the next two weeks my posts will mostly be travel updates until I’m back and at a gym that lets me record 😏 . Also - Head to Toe @alphalete ♥️ I CANT WAIT TO GET BACK AND SEE MY NEW LEGGINGS FROM THERE BTW OHMERGAWD.

・・・ Benefits of Avocados with @the_healthy_fighter . Avocado is the fruit of the avocado tree aka the PERSEA AMERICANA and its one of the superfoods that you should be eating. It is incredibly nutritious and contains TONS of vitamins and folate. . They also help with digestion as they have more potassium than bananas. They are also loaded with heart healthy monounsaturated fatty acids which is critical for you. By consuming avocados, it can help help lower your cholesterol and triglyceride levels. . It's also beneficial for your skin helping you look younger than your chronological age and it is loaded with powerful antioxidants (lutein and zeaxanthin) which are incredibly important for eye health. . . . #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #healthyfighter #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #mikezhangfitness #muscleman #howtolosefat #liss

I posted a very similar exercise like this a little while ago. Here I use a band instead of a training tube with handles. ➡️ Banded Facepulls With this band you also need to pull the band out which makes the exercise a lot harder. Further, keep your elbows high and your pinkies out. And when you pull the band to your face you hold that position for a second and slowly go back to the start while keeping the tension on your rear delts 👌🏼 * Enjoy this lovely sunny holiday weekend ❤️☀️ - Top, sports bra& sneakers @nikewomen Tights @aimnsportswear

This week didn't go as planned with my training which left me beating myself up and feeling deflated 😶 Sunday I have come back strong with a well paced 13.1 miles (half marathon) that I am really happy with 💪 Then walked to 15 miles to let my legs cool off a little 🙏 #fitness #fitfam #fitfamuk #runner #runnersofinstagram #runningcommunity #run #nikerunning #marathontraining #sweat #bbg #bbgcommunity #leanin15 #hiit #workout #workoutmotivation #gymbunny #cardio #bodybuilding #macros #flexibledieting #protein #highprotein #weightloss #fatloss #burnfat #fatburn #weightwatchers

Mid-day snack, muller light goodies yogurt ✨ These yogurts used to be 2.5 syns but they’ve changed the recipe, it now has little biscuits in, so I’m not sure if it’s still the same syns but hopefully!! Also bought this planner from Sainsburys which I’m going to use to jot down all my dissertation ideas/notes! • • • • #slimmingworlduk #slimmingworld #slimmingworldfood #swuk #slimmingworldmeals #weightloss #slimmingworldfamily #slimmingworldjourney #slimmingworldfriends #slimmingworldsupport #weightlossjourney #weightlossmotivation #weightlosstransformation #weightlossdiary #foodblogger #diet #healthydiet #healthyfood #healthyeating #eatwell #eatclean #fitness #exercise #fatloss

Proses penurunan berat badan ni ada turun naiknya,. Namun, Insyaallahh dgn ilmu yg betul progress itu tetap terus menurun sehingga dapat ideal weight. Konsistensi itu yg penting, semangat yg tidak pernah padam. Macam mana kita nak terus stay on track consistent Dan bersemangat, Insyaallahh team support dan guide dr coach sgt² membantu 😍. . Coach/PT Atikah : +6012 858 3425. . #wowbodytransformation #weightlossprogramme #fatloss #nakkurus #naksihat #nakcantik #healthydiet #positivevibes #trainlikeanangel #determination #consistency #weightlossfromhome #youcandoit #slimandtone #shapeandcurvy #healthylifestyle #jomkurus #getresult #jubahbesar #tv3 #jalanjalancarimakan #progressontrack #teamnickhinhussien #teamfadzil #teamtika #misimengecil #gemokisawesome