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  • Check out this awesome post by @cartergood outlining the 6 main habits of lean people! Tag a friend who wants to get and stay lean!
.
How lean people stay lean ⤵️
⠀
You know those fit people who stay lean despite the fact that they party and go out to eat every weekend?
⠀
Annoying, right?
⠀
Especially when you feel like you’ve been dialed in with your plan and haven’t seen the results you’d hope for…
⠀
But here’s the thing —> you see what they’re doing on the weekend, but you aren’t seeing what they’re doing MOST of the time.
⠀
Truth is, lean people are making lean choices on a regular basis.
⠀
They’ve built “Lean Habits.”
⠀
Most people hop into losing weight without thinking about how they’ll maintain it...
⠀
Even if they successfully lose weight, they make the mistake of going back to doing what they were doing before — consequently putting them right back where they started 😕
⠀
IF YOU WANT TO GET AND STAY LEAN…
⠀
You have to develop new habits to reflect the lifestyle of your leaner self.
⠀
These six lean habits are a great place to start. They’re ones that have really made the difference for me ☺️:
⠀
1️⃣ Exercise on a regular basis
⠀
Not only does regular exercise speed up your metabolism, but I've found it builds momentum to make better choices with your diet too.
⠀
2️⃣ Weight yourself daily (or monitor your progress)
⠀
It’ll keep you from “accidentally” gaining 10-20 pounds. I’ll weigh myself daily and look at weekly averages and take waist & chest measurements every 2-3 weeks.
⠀
3️⃣ Eat similar foods most days
⠀
This’ll decrease the number of food-related decisions you make each day. The more food decisions you make, the more likely you’ll be to make a “bad” choice.
⠀
4️⃣ Learn how to control your hunger
⠀
Understand the difference between physical and mental hunger. If you’re *really* hungry, you’ll eat anything. If you’re only hungry for a specific food, that’s usually just a craving.
⠀
5️⃣Prioritize your daily tasks
⠀
Wake up and have a clear outline of what you need to get done. It won’t always go according to plan, but some planning beats none at all, and it’ll reduce the chance you emotionally eat a sleeve of Oreo’s 🤪
⠀
6️⃣ Get back on track.
  • Check out this awesome post by @cartergood outlining the 6 main habits of lean people! Tag a friend who wants to get and stay lean!
    .
    How lean people stay lean ⤵️

    You know those fit people who stay lean despite the fact that they party and go out to eat every weekend?

    Annoying, right?

    Especially when you feel like you’ve been dialed in with your plan and haven’t seen the results you’d hope for…

    But here’s the thing —> you see what they’re doing on the weekend, but you aren’t seeing what they’re doing MOST of the time.

    Truth is, lean people are making lean choices on a regular basis.

    They’ve built “Lean Habits.”

    Most people hop into losing weight without thinking about how they’ll maintain it...

    Even if they successfully lose weight, they make the mistake of going back to doing what they were doing before — consequently putting them right back where they started 😕

    IF YOU WANT TO GET AND STAY LEAN…

    You have to develop new habits to reflect the lifestyle of your leaner self.

    These six lean habits are a great place to start. They’re ones that have really made the difference for me ☺️:

    1️⃣ Exercise on a regular basis

    Not only does regular exercise speed up your metabolism, but I've found it builds momentum to make better choices with your diet too.

    2️⃣ Weight yourself daily (or monitor your progress)

    It’ll keep you from “accidentally” gaining 10-20 pounds. I’ll weigh myself daily and look at weekly averages and take waist & chest measurements every 2-3 weeks.

    3️⃣ Eat similar foods most days

    This’ll decrease the number of food-related decisions you make each day. The more food decisions you make, the more likely you’ll be to make a “bad” choice.

    4️⃣ Learn how to control your hunger

    Understand the difference between physical and mental hunger. If you’re *really* hungry, you’ll eat anything. If you’re only hungry for a specific food, that’s usually just a craving.

    5️⃣Prioritize your daily tasks

    Wake up and have a clear outline of what you need to get done. It won’t always go according to plan, but some planning beats none at all, and it’ll reduce the chance you emotionally eat a sleeve of Oreo’s 🤪

    6️⃣ Get back on track.
  • 448 7 58 minutes ago
  • Do you ever feel like you're doing all the right things to get fitter & healthy, yet you just aren't getting results as fast as you thought you would?⠀
----⠀
Yeah, we've all been there. While you should never expect to magically get fit the second you start working out and eating healthier, you always have to always keep in mind that getting fit goes beyond just losing weight...it’s about having a healthy body and mind!⠀
----⠀
Here are six habits that have helped us get fitter both mentally and physically, and will help you too:⠀
🥕Be intuitive with your eating habits: eat when you are hungry, listen to the signals in your body and stop when your belly is full.⠀
😴Get more sleep:get between 7 and 9 hours of sleep per night. Sleep is a HUGE key to fitness success. The lack of it, sabotages gym time, makes you crave more food, and your body ends up storing fat in all the wrong places. ⠀
💪🏼Make exercise a habit: Aim to workout 3 times a week for at least 30 minutes. Include both cardio and weights. Full-body exercises like squats, burpees, push ups and triceps work like a charm.⠀
😰Reduce Stress: take some time every day to stop and smell the roses. Making sure you take time to relax, meditate and do the things you love will help you tremendously.⠀
💕Build healthy relationships: healthy relationships mean a stronger heart and body...literally. Many studies have shown that. Make sure you are surrounded with people that love you and motivate you.⠀
🙅🏻‍♀️Learn to say "no": the ability to say ‘no’ really reflects that you are in the driver’s seat of your own life. Don’t waste time doing things you do not want to do. Take care of yourself first, and make yourself a priority.⠀
-----⠀
➡️Make sure you're following @MealPrepOnfleek #MPOFWhatToEat #MealPrepOnFleek⠀
⠀
#mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #fit #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #meditation #healthyrelationships #psychology #selflove #loveyourself #reducestress #balance #exercise #workout #intuitiveeating
  • Do you ever feel like you're doing all the right things to get fitter & healthy, yet you just aren't getting results as fast as you thought you would?⠀
    ----⠀
    Yeah, we've all been there. While you should never expect to magically get fit the second you start working out and eating healthier, you always have to always keep in mind that getting fit goes beyond just losing weight...it’s about having a healthy body and mind!⠀
    ----⠀
    Here are six habits that have helped us get fitter both mentally and physically, and will help you too:⠀
    🥕Be intuitive with your eating habits: eat when you are hungry, listen to the signals in your body and stop when your belly is full.⠀
    😴Get more sleep:get between 7 and 9 hours of sleep per night. Sleep is a HUGE key to fitness success. The lack of it, sabotages gym time, makes you crave more food, and your body ends up storing fat in all the wrong places. ⠀
    💪🏼Make exercise a habit: Aim to workout 3 times a week for at least 30 minutes. Include both cardio and weights. Full-body exercises like squats, burpees, push ups and triceps work like a charm.⠀
    😰Reduce Stress: take some time every day to stop and smell the roses. Making sure you take time to relax, meditate and do the things you love will help you tremendously.⠀
    💕Build healthy relationships: healthy relationships mean a stronger heart and body...literally. Many studies have shown that. Make sure you are surrounded with people that love you and motivate you.⠀
    🙅🏻‍♀️Learn to say "no": the ability to say ‘no’ really reflects that you are in the driver’s seat of your own life. Don’t waste time doing things you do not want to do. Take care of yourself first, and make yourself a priority.⠀
    -----⠀
    ➡️Make sure you're following @MealPrepOnfleek #MPOFWhatToEat #MealPrepOnFleek

    #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #fit #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #meditation #healthyrelationships #psychology #selflove #loveyourself #reducestress #balance #exercise #workout #intuitiveeating
  • 1,236 14 59 minutes ago
  • Feeling lean for the first time in a long time ✂️ The gym has been going so good over here so far and I honestly would be lost without it 😂 Although aesthetics are pleasing there’s nothing better than working on yourself and using the gym to help your mental health and well-being which is exactly what I’ve been using it for over here ☺️ As @lauras_views would say- I’m here for my health 😇 Happy Thursday loves (almost the weekend!)💜
  • Feeling lean for the first time in a long time ✂️ The gym has been going so good over here so far and I honestly would be lost without it 😂 Although aesthetics are pleasing there’s nothing better than working on yourself and using the gym to help your mental health and well-being which is exactly what I’ve been using it for over here ☺️ As @lauras_views would say- I’m here for my health 😇 Happy Thursday loves (almost the weekend!)💜
  • 105 4 18 minutes ago
  • ▪︎
🆎️ Follow 👇🏻👇🏻👇🏻
@andreibadea_pt
#abpt_tipoftheday
▪︎
>>> Swipe left for 🇷🇴 <<<
▪︎
⚛ Originally the 80/20 principle was known as the Pareto principle which states that roughly 80% of the effects come from 20% of the causes. You can apply this rule to many aspects of your life like, like diet and healthy eating.
▪︎
The 80/20 diet principle is more than a diet, it is an approach to healthy eating without a guilty feeling.
▪︎
The basic idea of the 80/20 principle is very simple. In order to be healthy and balanced, you don’t always have to make 100% healthy food choices. 80% is enough. The remaining 20% you can choose less healthy food and indulge yourself, even “junk food” if that is what you really want.
▪︎
You can incorporate this rule in your own way or you can use these tips:
➡️ cook from scratch using fresh ingredients
➡️ incorporate the 2 Meal Day by pushing your first meal later in the day
➡️ save the 20% for the week-end
➡️ go for quality over quantity from your 20%
▪︎
🏅 Find your own 20% to enjoy guilt free and the remaining 80% won’t seem so hard.
▪︎
🆎️ PM me if you have any questions.
.
.
.
.
#health #fitness #fit #nutritie #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #diet #getfit #eatclean #exercise #antrenament #antrenorpersonal #sanatate #sportromania #mancaresanatoasa
  • ▪︎
    🆎️ Follow 👇🏻👇🏻👇🏻
    @andreibadea_pt
    #abpt_tipoftheday
    ▪︎
    >>> Swipe left for 🇷🇴 <<<
    ▪︎
    ⚛ Originally the 80/20 principle was known as the Pareto principle which states that roughly 80% of the effects come from 20% of the causes. You can apply this rule to many aspects of your life like, like diet and healthy eating.
    ▪︎
    The 80/20 diet principle is more than a diet, it is an approach to healthy eating without a guilty feeling.
    ▪︎
    The basic idea of the 80/20 principle is very simple. In order to be healthy and balanced, you don’t always have to make 100% healthy food choices. 80% is enough. The remaining 20% you can choose less healthy food and indulge yourself, even “junk food” if that is what you really want.
    ▪︎
    You can incorporate this rule in your own way or you can use these tips:
    ➡️ cook from scratch using fresh ingredients
    ➡️ incorporate the 2 Meal Day by pushing your first meal later in the day
    ➡️ save the 20% for the week-end
    ➡️ go for quality over quantity from your 20%
    ▪︎
    🏅 Find your own 20% to enjoy guilt free and the remaining 80% won’t seem so hard.
    ▪︎
    🆎️ PM me if you have any questions.
    .
    .
    .
    .
    #health #fitness #fit #nutritie #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #diet #getfit #eatclean #exercise #antrenament #antrenorpersonal #sanatate #sportromania #mancaresanatoasa
  • 287 6 34 minutes ago
  • As women we sometimes put everything and everyone before ourselves
-
I know I did❗️
-
My kids, family and clients always came before moi
-
After years of not taking action when it came to my health, my body forced me to change
-
Multiple diagnosis and many prescriptions in I could barely get through the day
-
I had to regroup and make myself a priority
-
This means mind, body and soul ladies
- 
Wealth doesn't matter if you don't take care of your health, you won't be here to enjoy it❗️
-
So take time each day to shower yourself with self- love by doing simple things such as
✨Morning quiet time
✨Eating breakfast
✨Exercising
-
-
#wealth #health #selflove #loveyourself #selfcare #wellbeing #exercise #mindbodysoul #success #tips #forwomen #chick #boss #babe #entrepreneur
  • As women we sometimes put everything and everyone before ourselves
    -
    I know I did❗️
    -
    My kids, family and clients always came before moi
    -
    After years of not taking action when it came to my health, my body forced me to change
    -
    Multiple diagnosis and many prescriptions in I could barely get through the day
    -
    I had to regroup and make myself a priority
    -
    This means mind, body and soul ladies
    -
    Wealth doesn't matter if you don't take care of your health, you won't be here to enjoy it❗️
    -
    So take time each day to shower yourself with self- love by doing simple things such as
    ✨Morning quiet time
    ✨Eating breakfast
    ✨Exercising
    -
    -
    #wealth #health #selflove #loveyourself #selfcare #wellbeing #exercise #mindbodysoul #success #tips #forwomen #chick #boss #babe #entrepreneur
  • 280 0 1 hour ago
  • Healthy and delicious. (Eng below). Ev yapımı yoğurdun içine yaban mersini, mango, tarçın, zerdeçal, taze zencefil, ceviz koyup robottan geçiriyoruz. Üstte yaban mersini ve mangonun kalanı, ve kayısı çekirdekleriyle süsleyip afiyetle yiyoruz😊. İngredients; homemade yoghurt, mango, blueberries, walnuts, cinnamon, curcumin, ginger, apricot kernels.
  • Healthy and delicious. (Eng below). Ev yapımı yoğurdun içine yaban mersini, mango, tarçın, zerdeçal, taze zencefil, ceviz koyup robottan geçiriyoruz. Üstte yaban mersini ve mangonun kalanı, ve kayısı çekirdekleriyle süsleyip afiyetle yiyoruz😊. İngredients; homemade yoghurt, mango, blueberries, walnuts, cinnamon, curcumin, ginger, apricot kernels.
  • 176 23 4 hours ago
  • 4 week check in for client @goldingjosh and we’re making movements 👊🏻⁣
⁣
Bodyweight 2.4 kg ⬆️⁣
Body fat 3% ⬇️⁣
⁣
Feeling and looking better after just 4 weeks and the face comparison says it all! Let’s keep up the good work fella 💪🏻
  • 4 week check in for client @goldingjosh and we’re making movements 👊🏻⁣

    Bodyweight 2.4 kg ⬆️⁣
    Body fat 3% ⬇️⁣

    Feeling and looking better after just 4 weeks and the face comparison says it all! Let’s keep up the good work fella 💪🏻
  • 159 12 4 hours ago

Latest Instagram Posts

  • - The important thing to know about eating, and making changes happen in your body, is that how much you eat, affects how you look, and how your body reacts to food.
-
Which is nothing you don’t know, but I thought I should throw it out there. -
Calories are the MOST important thing  nutrition-wise. It’s not about carbs, or net carbs. It’s not about eating late at night, or the number of your meals, or any of that loaded crap. None.
-
In the grand scheme, it’s calories that matter. Period. You can scream, and roar, and howl, and shout until your throat goes numb, but it doesn’t change a thing.
-
Do you want to lose fat? You have to be in a calorie deficit.
-
Do you want to maintain your weight? You have to eat at maintenance.
-
Do you want to bulk up, gain muscle, and get freaky big and strong, like a Mountain Troll or a Valley Ogre? Eat at a calorie surplus.
-
Easy as pie.
-
But then what’s with the protein, John?
-
Protein is the most important macronutrient of all. It helps you preserve muscle mass when dieting, gain muscle when you try to get huge, and change your body composition, or stay the same when maintaining.
-
But wait a minute, protein is also the most satiating macronutrient, and breaking it down so your body can use it, burns roughly 25% of it’s calories. This is called thermic-effect of food. So it’s cost effective, and saves some of your daily calorie budget.
-
Which means that eating the right amount of food, and protein for your goal is extremely essential.
-
What is your goal, and what have you done today to get one step closer to realizing it?
-
-@johnjvfit 
#fitfam #bodybuilding #intermittentfasting #instafit #fatloss #goals #fitness #diet #exercise
  • - The important thing to know about eating, and making changes happen in your body, is that how much you eat, affects how you look, and how your body reacts to food.
    -
    Which is nothing you don’t know, but I thought I should throw it out there. -
    Calories are the MOST important thing nutrition-wise. It’s not about carbs, or net carbs. It’s not about eating late at night, or the number of your meals, or any of that loaded crap. None.
    -
    In the grand scheme, it’s calories that matter. Period. You can scream, and roar, and howl, and shout until your throat goes numb, but it doesn’t change a thing.
    -
    Do you want to lose fat? You have to be in a calorie deficit.
    -
    Do you want to maintain your weight? You have to eat at maintenance.
    -
    Do you want to bulk up, gain muscle, and get freaky big and strong, like a Mountain Troll or a Valley Ogre? Eat at a calorie surplus.
    -
    Easy as pie.
    -
    But then what’s with the protein, John?
    -
    Protein is the most important macronutrient of all. It helps you preserve muscle mass when dieting, gain muscle when you try to get huge, and change your body composition, or stay the same when maintaining.
    -
    But wait a minute, protein is also the most satiating macronutrient, and breaking it down so your body can use it, burns roughly 25% of it’s calories. This is called thermic-effect of food. So it’s cost effective, and saves some of your daily calorie budget.
    -
    Which means that eating the right amount of food, and protein for your goal is extremely essential.
    -
    What is your goal, and what have you done today to get one step closer to realizing it?
    -
    -@johnjvfit
    #fitfam #bodybuilding #intermittentfasting #instafit #fatloss #goals #fitness #diet #exercise
  • 0 0 11 seconds ago
  • Form Work.
  • Form Work.
  • 0 1 39 seconds ago
  • Did you know #algae has many benefits for humans as well as aquatic life such as boosting the skin's defenses against a variety of environmental stressors? Besides acting as #antioxidant powerhouses, algae also contain high concentrations of nutrients and amino acids. The intense dose of nutrition and protein building blocks replenish the skin and deliver superior hydrating benefits. Keep that in mind next time you’re wondering what kind of facial to get! 😉
  • Did you know #algae has many benefits for humans as well as aquatic life such as boosting the skin's defenses against a variety of environmental stressors? Besides acting as #antioxidant powerhouses, algae also contain high concentrations of nutrients and amino acids. The intense dose of nutrition and protein building blocks replenish the skin and deliver superior hydrating benefits. Keep that in mind next time you’re wondering what kind of facial to get! 😉
  • 0 1 47 seconds ago
  • Goals
  • Goals
  • 11 1 1 minute ago
  • No need to workout 🙄🙄🙄
  • No need to workout 🙄🙄🙄
  • 2 1 1 minute ago