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Having six smaller and frequent meals, or restricting your daily intake of calories to the smaller chunk of the day. What's a better deal? :) My new blog post 'Intermittent Fasting decoded' is up now! 
Find the link in my bio. 😊🌻
Happy reading! And Yay Fitness!💪
Having six smaller and frequent meals, or restricting your daily intake of calories to the smaller chunk of the day. What's a better deal? :) My new blog post 'Intermittent Fasting decoded' is up now! Find the link in my bio. 😊🌻 Happy reading! And Yay Fitness!💪
Black bean burrito 🌯 Is that cheese on top? Could it be? IT'S NOT! It's #nutritionalyeast 🤤sounds good rite. It's a great way to get a cheesy taste without dairy. +Plus: @traderjoes sells it for cheapo 🕺🏻[black bean burrito: 1 can black beans, 2 oz of lean ground Turkey with paprika and cumin, spinach tortilla, grape tomatoes, avocado, and nutritional yeast in top] ☄️
Black bean burrito 🌯 Is that cheese on top? Could it be? IT'S NOT! It's #nutritionalyeast  🤤sounds good rite. It's a great way to get a cheesy taste without dairy. +Plus: @traderjoes sells it for cheapo 🕺🏻[black bean burrito: 1 can black beans, 2 oz of lean ground Turkey with paprika and cumin, spinach tortilla, grape tomatoes, avocado, and nutritional yeast in top] ☄️
regram @samanne.fit
✖️If it fits your macros ✖️
Should you eat Reese's Puffs everyday? Probably not, one cup has 14g of sugar BUT you could still lose weight eating Reese's Puffs. "Healthy" and weight loss aren't always the same thing. Ideally your diet should be made up of nutritionally dense foods (you know vitamins, minerals, antioxidants ect) but if you restrict yourself and never allow yourself to have things you enjoy you'll surely fail. Oats are a complex carb that I've spoken about a few posts back. Oats are often my go to breakfast but not ALWAYS. Bottom line: eat your vegetables, but sometimes eat Reese's Puffs. 
1 cup of puffs vs. 1/2 cup plain oats (no milk or toppings accounted for)
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#healthyfood #foodfacts #macros #iifym #iifymgirls #bbg #bbgprogress #fitness #fit #fitfam #foodie #healthy #carbs #flexibledieting #diet #weightloss #absaremadeinthekitchen #macrocounting #balance #fitnessjourney #healthylifestyle #health #sweatwithkayla #nutrition #weightlossjourney #weightloss #popsugarfood #thisorthat #foodie
regram @samanne.fit ✖️If it fits your macros ✖️ Should you eat Reese's Puffs everyday? Probably not, one cup has 14g of sugar BUT you could still lose weight eating Reese's Puffs. "Healthy" and weight loss aren't always the same thing. Ideally your diet should be made up of nutritionally dense foods (you know vitamins, minerals, antioxidants ect) but if you restrict yourself and never allow yourself to have things you enjoy you'll surely fail. Oats are a complex carb that I've spoken about a few posts back. Oats are often my go to breakfast but not ALWAYS. Bottom line: eat your vegetables, but sometimes eat Reese's Puffs. 1 cup of puffs vs. 1/2 cup plain oats (no milk or toppings accounted for) . . #healthyfood  #foodfacts  #macros  #iifym  #iifymgirls  #bbg  #bbgprogress  #fitness  #fit  #fitfam  #foodie  #healthy  #carbs  #flexibledieting  #diet  #weightloss  #absaremadeinthekitchen  #macrocounting  #balance  #fitnessjourney  #healthylifestyle  #health  #sweatwithkayla  #nutrition  #weightlossjourney  #weightloss  #popsugarfood  #thisorthat  #foodie 
I got back to Norway 12 days ago as a surprise for my mums birthday - and since then life has been a whirlwind! Between seeing friends and family, I've managed to work, get sick and loose my voice. My practice has been stretchy and passive, full of yin, breathing and relaxation in an attempt to heal and restore. I've also drunk an endless amount of tea with ginger and lemon, and I'm almost worried I'm going to turn into a teabag😂 I really wanted to post a photo from home, and since I haven't managed to fit in a shoot, here's one of me and my other half (my sister if you couldn't tell) from today's voiceless adventure 😍
I got back to Norway 12 days ago as a surprise for my mums birthday - and since then life has been a whirlwind! Between seeing friends and family, I've managed to work, get sick and loose my voice. My practice has been stretchy and passive, full of yin, breathing and relaxation in an attempt to heal and restore. I've also drunk an endless amount of tea with ginger and lemon, and I'm almost worried I'm going to turn into a teabag😂 I really wanted to post a photo from home, and since I haven't managed to fit in a shoot, here's one of me and my other half (my sister if you couldn't tell) from today's voiceless adventure 😍
Sling your arrows + they will bounce of my happy soul✌🏼
Sling your arrows + they will bounce of my happy soul✌🏼
Starting my day right with a yummy smoothie bowl and musli 👌
#delicious #bbg #kaylaitsines #fitnessjourney #healthjourney #healthylifestyle #bbgmelbourne #newbbggirl
Week 19 - 600 Rep Leg Challenge ✅ Normally I feel sluggish when I wait until the afternoon to do my workout, but today felt great!! 🏋🏼‍♀️💪🏻Occasionally pushing snooze in the morning does pay off... 😉
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#bbg #bbg2 #bikinibodyguide #kaylaitsines #bbgmoms #bbggirls #bbgover30 #progressnotperfection #justdoit #fitmom
Ill just put it here. Its my birthday today- and this is me wearing the same birthday dress as last year. Im feeling accomplished but mostly strong and way more comfortable with myself. Still have some way to go, but Im happy Ive made some changes!
Ill just put it here. Its my birthday today- and this is me wearing the same birthday dress as last year. Im feeling accomplished but mostly strong and way more comfortable with myself. Still have some way to go, but Im happy Ive made some changes!
#me 😏💫
#me  😏💫
I'm now in Iceland and everything is super expensive so I found a local grocery store and bought some frozen veggies, canned tomato sauce, and pasta noodles to whip up a quick dinner and save a few bucks. I'm actually a huge fan of frozen vegetable packs. It's true that some of their nutritional contents washes down the drain when you boil them but if I don't feel like chopping up a bunch of raw vegetables and I know that the only way I'm going to eat them is if their already prepped, then it's my go to option.
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This is the last stop on my trip before I head back to the US! This month went way too fast!! I honestly feel so renewed though. During college I felt like I was constantly stressed with working and studying and making sure that my resume was filled with "enough" so that I could stand out when applying for grad programs. I'm not going to say I regret it because obviously my efforts paid off, but man what a refreshing feeling it is to actually do things for myself for a change. Honestly, I just feel like I'm finally back to my independent little motivated me and big things are on their way. Amazing what a few hikes around different countries will do right? Cheers!
I'm now in Iceland and everything is super expensive so I found a local grocery store and bought some frozen veggies, canned tomato sauce, and pasta noodles to whip up a quick dinner and save a few bucks. I'm actually a huge fan of frozen vegetable packs. It's true that some of their nutritional contents washes down the drain when you boil them but if I don't feel like chopping up a bunch of raw vegetables and I know that the only way I'm going to eat them is if their already prepped, then it's my go to option. ~~~ This is the last stop on my trip before I head back to the US! This month went way too fast!! I honestly feel so renewed though. During college I felt like I was constantly stressed with working and studying and making sure that my resume was filled with "enough" so that I could stand out when applying for grad programs. I'm not going to say I regret it because obviously my efforts paid off, but man what a refreshing feeling it is to actually do things for myself for a change. Honestly, I just feel like I'm finally back to my independent little motivated me and big things are on their way. Amazing what a few hikes around different countries will do right? Cheers!
How to make your 5 ft nothing self look like a giant.. 👆🏻this camera angle, stand on your toes...😂. Week 49 legs.. why you gotta hurt me so bad? I never did nothin' to you. ☹️
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#bbg #bikinibodyguide #bbgcommunity #bbgmoms #bbgmums #fitafterkids #bbggirls #bbgprogress #bbgtransformation 
#badassbitchgang #teamankleweights #cardio #fitfam #fitnessaddict #sweat #workout #bbgweek49 #kayla_itsines #sweatwithkayla #deathbykayla #weightloss #weightlossmotivation #weightlosstransformation #strongnotskinny #girlswithmuscle #fitnessmotivation #fitmom #healthyfood #healthymind #healthybody
How to make your 5 ft nothing self look like a giant.. 👆🏻this camera angle, stand on your toes...😂. Week 49 legs.. why you gotta hurt me so bad? I never did nothin' to you. ☹️ . . . #bbg  #bikinibodyguide  #bbgcommunity  #bbgmoms  #bbgmums  #fitafterkids  #bbggirls  #bbgprogress  #bbgtransformation  #badassbitchgang  #teamankleweights  #cardio  #fitfam  #fitnessaddict  #sweat  #workout  #bbgweek49  #kayla_itsines  #sweatwithkayla  #deathbykayla  #weightloss  #weightlossmotivation  #weightlosstransformation  #strongnotskinny  #girlswithmuscle  #fitnessmotivation  #fitmom  #healthyfood  #healthymind  #healthybody 
Washington monument 🇺🇸🇺🇸
Washington monument 🇺🇸🇺🇸
Meal prep for the next couple of days! Had to cook this before it went bad 😍• ground turkey • zucchini • spinach • mushroom • sweet potato bisque •
Meal prep for the next couple of days! Had to cook this before it went bad 😍• ground turkey • zucchini • spinach • mushroom • sweet potato bisque •
Nothing hurts more than calf gains, I swear I have been walking around like a grandma since Monday because my CALVES HURT SOOO BAD. 😭(I have been inhaling glutamine as much as I can) 🙈So needless to say, upper body didn't happen yesterday and today I did legs even though I had to stretch my calves out during rest times. They hurt real bad guys. 😂
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Tried to eat more wholesomely today because I have been eating like straight 💩 the past two weeks and I have been feeling not so hot. I thought I would post pictures of some of what I had to eat today because I know some ED accounts only post "good" foods and still link "bad foods" with some of the foods I eat. So - here's SOME of what I eat, I snack a lot, just to give you perspective. ❤❤
🔹egg whites w/ ketchup 🍳 🔹Greek yogurt (this brand is my jam)
🔹riced cauliflower w/lentil soup 🍜 🔹Halo Top 🍦 🔹blueberries 🔹Homestyle 100 calorie popcorn 🍿 🔹Swedish Fish (not pictured but I still count them out so I don't feel out of control). NOTE: this is not everything. I just wanted to show that balance isn't just veggies and B&J's.
Nothing hurts more than calf gains, I swear I have been walking around like a grandma since Monday because my CALVES HURT SOOO BAD. 😭(I have been inhaling glutamine as much as I can) 🙈So needless to say, upper body didn't happen yesterday and today I did legs even though I had to stretch my calves out during rest times. They hurt real bad guys. 😂 . . Tried to eat more wholesomely today because I have been eating like straight 💩 the past two weeks and I have been feeling not so hot. I thought I would post pictures of some of what I had to eat today because I know some ED accounts only post "good" foods and still link "bad foods" with some of the foods I eat. So - here's SOME of what I eat, I snack a lot, just to give you perspective. ❤❤ 🔹egg whites w/ ketchup 🍳 🔹Greek yogurt (this brand is my jam) 🔹riced cauliflower w/lentil soup 🍜 🔹Halo Top 🍦 🔹blueberries 🔹Homestyle 100 calorie popcorn 🍿 🔹Swedish Fish (not pictured but I still count them out so I don't feel out of control). NOTE: this is not everything. I just wanted to show that balance isn't just veggies and B&J's.
Self reflection and understanding will always take you into a better place.

You have to trust that the Universe is on your side, you can ask for all the signs but ultimately, whatever is happening to you and whatever you have gone through, is exactly what you need to grow you into the person you are to become.

When you trade your expectations for appreciation, your World will change in an instant ✨

#Gratitude
Self reflection and understanding will always take you into a better place. You have to trust that the Universe is on your side, you can ask for all the signs but ultimately, whatever is happening to you and whatever you have gone through, is exactly what you need to grow you into the person you are to become. When you trade your expectations for appreciation, your World will change in an instant ✨ #Gratitude 
You only live once 😁 it's a coworkers birthday at work so I had a small piece of cake. For me, it was worth it to be able to bond with my new coworkers. I used to stick to a clean gluten free, dairy free whole foods diet 99% of the time but I have been realizing it can be isolating because I would avoid social situations. Yes I admit it, I used to get stressed about social events because it didn't cater to my way of eating. I am sensitive to gluten & dairy but stressing about it if I can't avoid it and that way of thinking is also very stressful on the body and effects digestion, hence also causes some of the bloating. 
I don't want to give up on my fitness and health goals but it's also important for me to make memories and not stress about what I can and can't eat. I think this realization is also coming from learning to love my body. I'm happy with the results I have so far even with my relaxed way of eating which makes me a much happier relaxed person. #yolo
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#bbg #bbgcommunity #bbgeats #bbgtreats #fitness #fitfam #kaylaitsines #balancedlife #fooddiary #moderation #thekaylamovement #kaylaitsinesbikinibodyguide #selflove
You only live once 😁 it's a coworkers birthday at work so I had a small piece of cake. For me, it was worth it to be able to bond with my new coworkers. I used to stick to a clean gluten free, dairy free whole foods diet 99% of the time but I have been realizing it can be isolating because I would avoid social situations. Yes I admit it, I used to get stressed about social events because it didn't cater to my way of eating. I am sensitive to gluten & dairy but stressing about it if I can't avoid it and that way of thinking is also very stressful on the body and effects digestion, hence also causes some of the bloating. I don't want to give up on my fitness and health goals but it's also important for me to make memories and not stress about what I can and can't eat. I think this realization is also coming from learning to love my body. I'm happy with the results I have so far even with my relaxed way of eating which makes me a much happier relaxed person. #yolo  . . #bbg  #bbgcommunity  #bbgeats  #bbgtreats  #fitness  #fitfam  #kaylaitsines  #balancedlife  #fooddiary  #moderation  #thekaylamovement  #kaylaitsinesbikinibodyguide  #selflove 
Been so busy the past week that my kitchen misses me! Good thing it's Thursday and I can do a throwback recipe: Brown Rice Fussili with "Creamy" Sweet Potato Sauce. Recipe on the blog under the archives!
Been so busy the past week that my kitchen misses me! Good thing it's Thursday and I can do a throwback recipe: Brown Rice Fussili with "Creamy" Sweet Potato Sauce. Recipe on the blog under the archives!
Sayyyyy what?! Day 18 of 21 Day Fix Extreme! How did that happen? This is me celebrating the last LEG DAY 😭 of this round. 🙃
Sayyyyy what?! Day 18 of 21 Day Fix Extreme! How did that happen? This is me celebrating the last LEG DAY 😭 of this round. 🙃
It all starts at the beginning of the day... I woke up this morning realising just why I've been in a rut . Blaming being too busy ? I study two full days a week , run my business @nataliekubefinejewellery two full days (well probably more!) and now work at the gym two days all while being a single mum. It's tough and I made excuses but there are none really! Instead of dropping miss 8 to singing and guitar lessons that last an hour and sitting around waiting, i went for a run! No excuses! I've also realised that my mood was a lot to do with the fact that I shared my business space with my ex. As much as I tried to make it work for the past 8 months since we split (trying to make it work for my business only) I have finally moved out of the space (which I'm a little sad about ). I've also moved house as I lived above my studio (in a warehouse style apartment) . My mood since I've moved has changed 💯 we women are AMAZING. Just when we think we can't, we do. Thanks to you babes for your ongoing support I'm back on track with my eating and working out . And it all starts at the beginning of the day! 😘✨☀️#weights #girlswholift #resistance #lifting #fitness #workout #health #gym  #fullbody #workout #sweat #fitfam #fitties #fitmum #abs #resistance #liss #hiit #cardio #sweat  #fit #workout #bbg #bbgwoman #bbgmum #bbg  #sweatwithkayla #swk #kaylasarmy #kayla #kaylaistsines #bbgcommunity #bbggirl #bbgchicks #bbgbabes
It all starts at the beginning of the day... I woke up this morning realising just why I've been in a rut . Blaming being too busy ? I study two full days a week , run my business @nataliekubefinejewellery two full days (well probably more!) and now work at the gym two days all while being a single mum. It's tough and I made excuses but there are none really! Instead of dropping miss 8 to singing and guitar lessons that last an hour and sitting around waiting, i went for a run! No excuses! I've also realised that my mood was a lot to do with the fact that I shared my business space with my ex. As much as I tried to make it work for the past 8 months since we split (trying to make it work for my business only) I have finally moved out of the space (which I'm a little sad about ). I've also moved house as I lived above my studio (in a warehouse style apartment) . My mood since I've moved has changed 💯 we women are AMAZING. Just when we think we can't, we do. Thanks to you babes for your ongoing support I'm back on track with my eating and working out . And it all starts at the beginning of the day! 😘✨☀️#weights  #girlswholift  #resistance  #lifting  #fitness  #workout  #health  #gym  #fullbody  #workout  #sweat  #fitfam  #fitties  #fitmum  #abs  #resistance  #liss  #hiit  #cardio  #sweat  #fit  #workout  #bbg  #bbgwoman  #bbgmum  #bbg  #sweatwithkayla  #swk  #kaylasarmy  #kayla  #kaylaistsines  #bbgcommunity  #bbggirl  #bbgchicks  #bbgbabes 
Bring me sunshine 🌞 wearing @rimmellondonuk sun shimmer tan because it is the best ✋🏻@nailsinc by @lottietomlinson Matt lip gloss 😍❤️
Bring me sunshine 🌞 wearing @rimmellondonuk sun shimmer tan because it is the best ✋🏻@nailsinc by @lottietomlinson Matt lip gloss 😍❤️
regram @samanne.fit
🍫Protein bars/powders/shakes are NOT NECESSARY in your diet although they can be helpful. You CAN get enough protein in your diet with other foods. .
🧀 Cottage cheese is only an example of a high protein food source. If you don't like cottage cheese, can't consume dairy or are vegan there are other options, this is just one. .
🥛 Keep in mind cottage cheese and other dairy tends to be high in sodium, it's definitely something to watch and consider (it's recommended you stay below 2300mg) .
⚡️Some days I include both of these in my diet, some days none! ALWAYS DO WHATS RIGHT FOR YOU🌝 .
👉Besides protein cottage cheese also has B complex vitamins, healthy fats, and is also a good source of various minerals such as: calcium, magnesium, potassium, phosphorous, zinc, and selenium .

Nutrition info: 1 quest bar vs. 113g (1/2 cup) of Michigan made ✋️ low fat cottage cheese (organic is best per usual) .
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#healthyfood #mealprep #macros #iifym #iifymgirls #bbg #bbgprogress #fitness #fit #fitfam #foodie #healthy #carbs #flexibledieting #diet #weightloss #absaremadeinthekitchen #macrocounting #balance #fitnessjourney #healthylifestyle #health #sweatwithkayla #nutrition #mealprep #protein #foodfacts #cheese
regram @samanne.fit 🍫Protein bars/powders/shakes are NOT NECESSARY in your diet although they can be helpful. You CAN get enough protein in your diet with other foods. . 🧀 Cottage cheese is only an example of a high protein food source. If you don't like cottage cheese, can't consume dairy or are vegan there are other options, this is just one. . 🥛 Keep in mind cottage cheese and other dairy tends to be high in sodium, it's definitely something to watch and consider (it's recommended you stay below 2300mg) . ⚡️Some days I include both of these in my diet, some days none! ALWAYS DO WHATS RIGHT FOR YOU🌝 . 👉Besides protein cottage cheese also has B complex vitamins, healthy fats, and is also a good source of various minerals such as: calcium, magnesium, potassium, phosphorous, zinc, and selenium . Nutrition info: 1 quest bar vs. 113g (1/2 cup) of Michigan made ✋️ low fat cottage cheese (organic is best per usual) . . . . . . . #healthyfood  #mealprep  #macros  #iifym  #iifymgirls  #bbg  #bbgprogress  #fitness  #fit  #fitfam  #foodie  #healthy  #carbs  #flexibledieting  #diet  #weightloss  #absaremadeinthekitchen  #macrocounting  #balance  #fitnessjourney  #healthylifestyle  #health  #sweatwithkayla  #nutrition  #mealprep  #protein  #foodfacts  #cheese 
I can never pass up an opportunity to try a new place. I got a plate of enchiladas from here and let me say not nearly as good as my mom's but they did not disappoint. 😋
I can never pass up an opportunity to try a new place. I got a plate of enchiladas from here and let me say not nearly as good as my mom's but they did not disappoint. 😋
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AMWO: 2nd half of live rooftop workout (I'm OCD and did the first half yesterday waiting for the live workout with Jillian to start - couldn't let it go unfinished), Bootylicious, and 20 minutes elliptical
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M1: Blueberry Cauliflower Smoothie
M2: Lemon Poppyseed muffin 
M3: Chickpea Salad sandwich
M4: TIU approved bar
M5: Think I'm going to try the grilled sliders - the only M5 from the new plan I haven't tried yet!
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@toneitup #tiutexas #tiudallas #toneitup #tiu #tiuteam #tiucheckin #tiucommunity #tiumember #tiunutritionplan #tiuplan #tiubikiniseries #bikiniseries #tiugirl #tiugirls #mealprep #eatclean #cleaneating #strongnotskinny #strong #nutrition #nutritionplan #fitgirl #fitness #fit #healthy #exercise #BBG #kaylaitsines #bootylicious
. AMWO: 2nd half of live rooftop workout (I'm OCD and did the first half yesterday waiting for the live workout with Jillian to start - couldn't let it go unfinished), Bootylicious, and 20 minutes elliptical . M1: Blueberry Cauliflower Smoothie M2: Lemon Poppyseed muffin M3: Chickpea Salad sandwich M4: TIU approved bar M5: Think I'm going to try the grilled sliders - the only M5 from the new plan I haven't tried yet! . . . @toneitup #tiutexas  #tiudallas  #toneitup  #tiu  #tiuteam  #tiucheckin  #tiucommunity  #tiumember  #tiunutritionplan  #tiuplan  #tiubikiniseries  #bikiniseries  #tiugirl  #tiugirls  #mealprep  #eatclean  #cleaneating  #strongnotskinny  #strong  #nutrition  #nutritionplan  #fitgirl  #fitness  #fit  #healthy  #exercise  #BBG  #kaylaitsines  #bootylicious 
National wine day meets Italian cuisine. All hand made ingredients from @agata.valentina 🍷🍝 the mozz is no joke 🤤#agataandvalentina #aandvbyme
National wine day meets Italian cuisine. All hand made ingredients from @agata.valentina 🍷🍝 the mozz is no joke 🤤#agataandvalentina  #aandvbyme 
Happy Thursday #tiuteam 🙌🏻
We're almost to the weekend 😍
• Ⓜ️1️⃣: Sesame Ezekiel toast with avocado, strawberries, and a drizzle of honey
• BC: #bootylicious🍑 routine from #BB5
• Ⓜ️3️⃣: Spinach and egg white wrap from @starbucks 🤤( It's so good you guys!)
• Ⓜ️4️⃣: @toneitup protein bar (1/2 before my PM workout, and 1/2 after my PM workout)
• PM WO: BBG Week 2️⃣0️⃣ Legs and #tiudailymoves
I love the new additions to the Sweat app. I try to do a @kayla_itsines routine about once or twice a week, but since the Bikini Series is in full swing, I'm mainly doing just TIU workouts plus some additional cardio. Andddd I most likely won't be able to walk tomorrow 😂😅
@katie_getsfit @tiu_kb3 @love.sweat.jess @emilykatherinetiu @malredel_tiu @tiu_cassie_ @heyitsmetori @tiuvictoriapaige @rjm_tiu @marie_tonesitup @ep_mantetiu #TIUteam #tiuxbbg #tiubootylicious #tiubikiniseries #TIUNJ #tiunutritionplan #BikiniSeries #tiuaccountability #tiucheckin #tiucommunity #fitfiercefab #intuitiveeating #bbg #sweat #lcg #lgaccountability #bbgcommunity
Happy Thursday #tiuteam  🙌🏻 We're almost to the weekend 😍 • Ⓜ️1️⃣: Sesame Ezekiel toast with avocado, strawberries, and a drizzle of honey • BC: #bootylicious 🍑 routine from #BB5  • Ⓜ️3️⃣: Spinach and egg white wrap from @starbucks 🤤( It's so good you guys!) • Ⓜ️4️⃣: @toneitup protein bar (1/2 before my PM workout, and 1/2 after my PM workout) • PM WO: BBG Week 2️⃣0️⃣ Legs and #tiudailymoves  I love the new additions to the Sweat app. I try to do a @kayla_itsines routine about once or twice a week, but since the Bikini Series is in full swing, I'm mainly doing just TIU workouts plus some additional cardio. Andddd I most likely won't be able to walk tomorrow 😂😅 @katie_getsfit @tiu_kb3 @love.sweat.jess @emilykatherinetiu @malredel_tiu @tiu_cassie_ @heyitsmetori @tiuvictoriapaige @rjm_tiu @marie_tonesitup @ep_mantetiu #TIUteam  #tiuxbbg  #tiubootylicious  #tiubikiniseries  #TIUNJ  #tiunutritionplan  #BikiniSeries  #tiuaccountability  #tiucheckin  #tiucommunity  #fitfiercefab  #intuitiveeating  #bbg  #sweat  #lcg  #lgaccountability  #bbgcommunity 
So I'm seeing a bit of a pattern with my sleep... I'm not getting enough of it!! I think even if I could get 7 hours of peaceful sleep a night it would go a long way to doing better work outs in the mornings. I definitely see the distance in how I apply myself on a weekend to a Wednesday morning that's for sure. It might be a little early for some but figured I need to set the mindset now of early bedtimes 💤 - I HAVE ONE JUNE GOAL.... early bedtime for a minimum of 7 hours of restful sleep a night. Tagged ladies - when you're ready 😘 #bbg #bbg1 #bbg2 #bbgweek20 #bbgweek1 #bbguk #bbgupnorth #bbgyorkshire #bbgleeds #bbgsydney #bbgaustralia #bbgcommunity #bbgsisters #leanin15 #thebodycoach #joewicks #yogawithadriene #kaylasarmy #kaylaitsines #junegoals #bbggirls
So I'm seeing a bit of a pattern with my sleep... I'm not getting enough of it!! I think even if I could get 7 hours of peaceful sleep a night it would go a long way to doing better work outs in the mornings. I definitely see the distance in how I apply myself on a weekend to a Wednesday morning that's for sure. It might be a little early for some but figured I need to set the mindset now of early bedtimes 💤 - I HAVE ONE JUNE GOAL.... early bedtime for a minimum of 7 hours of restful sleep a night. Tagged ladies - when you're ready 😘 #bbg  #bbg1  #bbg2  #bbgweek20  #bbgweek1  #bbguk  #bbgupnorth  #bbgyorkshire  #bbgleeds  #bbgsydney  #bbgaustralia  #bbgcommunity  #bbgsisters  #leanin15  #thebodycoach  #joewicks  #yogawithadriene  #kaylasarmy  #kaylaitsines  #junegoals  #bbggirls 
Peanut butter protein cookies 👌🏻 recipe via @kayla_itsines 💪🏼
Peanut butter protein cookies 👌🏻 recipe via @kayla_itsines 💪🏼
I love when my food is full of colors 🌈 I've been wanting to try @thespringsla for the longesttttt time so when I finally got the chance to, naturally, we ordered everything 😅 // cherry vegan donut 🍩, carrot 🥕lox toast, spirulina cookie, pax life bowl 🍠🥑, B.L.A.T 🍞, shakshuka 🍳
I love when my food is full of colors 🌈 I've been wanting to try @thespringsla for the longesttttt time so when I finally got the chance to, naturally, we ordered everything 😅 // cherry vegan donut 🍩, carrot 🥕lox toast, spirulina cookie, pax life bowl 🍠🥑, B.L.A.T 🍞, shakshuka 🍳
By far the most common question I get in  my direct messages is something like this-"I'm skinny and want to gain muscle. How did you do it?" I also get a lot of questions about what I eat, how much I eat, and what I do for my workouts. Let me tell you one thing first if you're just starting your journey from skinny to strong-you need to let go. Let go of the idea of perfection you have in your head. You know what I'm talking about, the women who are all over magazines and tv, this idealized body. Second, throw away your scale. Don't put it under your cabinet thinking you won't use it. You will. And you will at first feel defeated when you see that number go up as it defies society's expectation of what it means to be healthy. Gaining weight 😱omg YES you probably will gain weight if you are currently very lean and rely on cardio to burn calories. And this is OK. I PROMISE. Do not step on that scale if you are not ready. 
Lastly, this journey is unique for everyone. Metabolisms differ so no person will ever follow the exact same path. Do not compare your progress to someone else's. You're only making it worse for yourself. Start loving yourself, accepting yourself, and encouraging yourself. Learn from others, reach out and support others, and go be the best version of you you can be! 
I hope this helped answer this question..I'll try to answer more questions if you have them in more posts! So drop any questions you have here 👇🏻
By far the most common question I get in my direct messages is something like this-"I'm skinny and want to gain muscle. How did you do it?" I also get a lot of questions about what I eat, how much I eat, and what I do for my workouts. Let me tell you one thing first if you're just starting your journey from skinny to strong-you need to let go. Let go of the idea of perfection you have in your head. You know what I'm talking about, the women who are all over magazines and tv, this idealized body. Second, throw away your scale. Don't put it under your cabinet thinking you won't use it. You will. And you will at first feel defeated when you see that number go up as it defies society's expectation of what it means to be healthy. Gaining weight 😱omg YES you probably will gain weight if you are currently very lean and rely on cardio to burn calories. And this is OK. I PROMISE. Do not step on that scale if you are not ready. Lastly, this journey is unique for everyone. Metabolisms differ so no person will ever follow the exact same path. Do not compare your progress to someone else's. You're only making it worse for yourself. Start loving yourself, accepting yourself, and encouraging yourself. Learn from others, reach out and support others, and go be the best version of you you can be! I hope this helped answer this question..I'll try to answer more questions if you have them in more posts! So drop any questions you have here 👇🏻
@heb coupon @halotopcreamery buy 1 get 1 free 🍦🍦#yummy #treat #icecream #halotop #stockedup #bbg #fitmom #fitgirl #heb #bbgmoms
I couldn't have asked for a better brunch after a 3 hour delayed flight this morning 👊🏼 feels good to be home 🏡 : pesto scramble with asparagus, chicken sausage, bacon and rainbow potatoes 👅
I couldn't have asked for a better brunch after a 3 hour delayed flight this morning 👊🏼 feels good to be home 🏡 : pesto scramble with asparagus, chicken sausage, bacon and rainbow potatoes 👅
Quick #abcheck! In the past 6 days, I have only exercised once...and worked 65 hours, plus 8 hours of travel time, and homework and studying of course. Progress doesn't disappear overnight because you didn't create it over night. Don't be afraid of off weeks, of focusing on other things, and other parts of your life temporarily taking over. 
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#fit #fitness #fitfam #fitmom #newmom #postpartumfitness #homeworkout #bodyweightworkout #girlswithmuscle #strongnotskinny #strongisthenewskinny #bbg #bbggirls #bbgmoms #bbgmums #bbgcommunity #abs #nursepractitioner #msn #fnp #rn #nurse #nursing #gradschool #graduateschool
Quick #abcheck ! In the past 6 days, I have only exercised once...and worked 65 hours, plus 8 hours of travel time, and homework and studying of course. Progress doesn't disappear overnight because you didn't create it over night. Don't be afraid of off weeks, of focusing on other things, and other parts of your life temporarily taking over. _____________________________________ #fit  #fitness  #fitfam  #fitmom  #newmom  #postpartumfitness  #homeworkout  #bodyweightworkout  #girlswithmuscle  #strongnotskinny  #strongisthenewskinny  #bbg  #bbggirls  #bbgmoms  #bbgmums  #bbgcommunity  #abs  #nursepractitioner  #msn  #fnp  #rn  #nurse  #nursing  #gradschool  #graduateschool 
And the latest in the life of #perfectvicky as I now refer to myself 😆. Day 4. Muesli and yoghurt for breakfast, an amazing chicken salad made by @witnessmyfitness_bbg and she also made my pulled pork for dinner which was bloody delicious, served with wedges I made with coconut oil and good old garden peas. Exercise was the week 18 medicine ball challenge and for the first time I got hubby to do BBG with me, it was awesome! You #oneperfectweekchicas are owning this week, I'm so glad we did this!
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#bbg2crew #bbg #bbguk #kaylaitsines #sweat #bbg1 #sweatwithkayla #12weekchallenge #bbgmums #bbgmoms #lifting #gym #bbgprogress #healthyliving #healthyeating #homeworkout #girlswholift
And the latest in the life of #perfectvicky  as I now refer to myself 😆. Day 4. Muesli and yoghurt for breakfast, an amazing chicken salad made by @witnessmyfitness_bbg and she also made my pulled pork for dinner which was bloody delicious, served with wedges I made with coconut oil and good old garden peas. Exercise was the week 18 medicine ball challenge and for the first time I got hubby to do BBG with me, it was awesome! You #oneperfectweekchicas  are owning this week, I'm so glad we did this! . . . . . . . #bbg2crew  #bbg  #bbguk  #kaylaitsines  #sweat  #bbg1  #sweatwithkayla  #12weekchallenge  #bbgmums  #bbgmoms  #lifting  #gym  #bbgprogress  #healthyliving  #healthyeating  #homeworkout  #girlswholift 
I've been fighting a cold all week, which I think we can agree is the worst. I don't feel so bad that I have to stay in bed all day and do nothing, but I do feel bad enough that I WANT to stay in bed all day and do nothing. Instead I've had to be an adult and go about my schedule 🙄 I've been drinking plenty of fluids though in the hopes that I'll kick this cold quickly. Today I got my fav green smoothie from @motherjuice called Ginger Greens and I also added in a fireball shot. No it's not the fireball you're thinking of! This one consists of lemon, honey, ginger and cayenne 🔥 
I'm all for hustling and keeping a busy schedule, but sometimes your body gives you very clear signs that you need to slow down and take a break. Listen to it. Take care of it. Then hustle harder.
#motherjuice #motherjuiceambassador ----------------------------------------------------
I've been fighting a cold all week, which I think we can agree is the worst. I don't feel so bad that I have to stay in bed all day and do nothing, but I do feel bad enough that I WANT to stay in bed all day and do nothing. Instead I've had to be an adult and go about my schedule 🙄 I've been drinking plenty of fluids though in the hopes that I'll kick this cold quickly. Today I got my fav green smoothie from @motherjuice called Ginger Greens and I also added in a fireball shot. No it's not the fireball you're thinking of! This one consists of lemon, honey, ginger and cayenne 🔥 I'm all for hustling and keeping a busy schedule, but sometimes your body gives you very clear signs that you need to slow down and take a break. Listen to it. Take care of it. Then hustle harder. #motherjuice  #motherjuiceambassador  ----------------------------------------------------
Missing the sunshine and warmer weather ☀️ #winteriscoming .
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#thatwellnessmum #fitmum #fitfam #fitspo #inspire #instafit #wellness #bbg #nike #justdoit #lift #doyoueven #deadlift #love
My sister is in the background. Dance is over for the year and I got some barre classes for my birthday, and I am so excited to start my usual training schedule again!!!! I have missed it! #bbg #bbgcommunity #bbgteen #bbgfam #bbgprogress #fit #fitnessmotivation #fitspo #healthy #gym #fitgirls #workout #motivation #abs #kaylaitsines #kayla_itsines #thekaylamovement #sweatwithkayla #fitfam #weightloss #deathbykayla #progressbykayla #bbgnewbie  #bbggirls
#fitbody
My sister is in the background. Dance is over for the year and I got some barre classes for my birthday, and I am so excited to start my usual training schedule again!!!! I have missed it! #bbg  #bbgcommunity  #bbgteen  #bbgfam  #bbgprogress  #fit  #fitnessmotivation  #fitspo  #healthy  #gym  #fitgirls  #workout  #motivation  #abs  #kaylaitsines  #kayla_itsines  #thekaylamovement  #sweatwithkayla  #fitfam  #weightloss  #deathbykayla  #progressbykayla  #bbgnewbie  #bbggirls  #fitbody 
GUYS!! I am SO THANKFUL for my soon-to-be husband! he came home with a workout mat for me! no more rug burn all over my body!! #yogamat #medallion  #fit#fitfam #fitbit #fitness#fitnessmotivation#fitspo #bbg#bbgbride#bbgweek1#bbgcommunity#sweatwithkayla#sweatingforthewedding#liss #2017in2017#thekaylamovement#kaylasarmy#deathbykayla #runtheyear#healthy#healthyliving #healthynoms#workhardplayhard
🌟💁🏻Friday funday starting off with a porridge bowl topped with raspberries, almond butter, coconut flakes and rice malt syrup 😍
🌟💁🏻Friday funday starting off with a porridge bowl topped with raspberries, almond butter, coconut flakes and rice malt syrup 😍
#lunch 👱🏼‍♀️ purée carottes 🥕 et pois cassés, lentille corail, tomate 🍅, compote pomme 🍎. Bonne soirée 👌🏼
#lunch  👱🏼‍♀️ purée carottes 🥕 et pois cassés, lentille corail, tomate 🍅, compote pomme 🍎. Bonne soirée 👌🏼
My off days from BBG are actually just days for me to jog off the soreness & stretch A LOT! We'all see how long I last on the elliptical... #bbgweek1 #bbgmotivation #bbg #bbgfam #nooffdays #stretching #fitnessmotivation #fitness
I was going to make 'zoodles' but ended up throwing the zucchini into the blender instead 😬 #drinkyourgreens #ifyouarelazy #likeiam
Protein pancake obsessed. Yummy healthy breakfast this morning and it's been 4 days since I have had processed sugar. I didn't even make it a thing, I have just started making different choices. I already feel different and see a difference in my stomach. ( in only 4 days!🙃) Now, I believe in balance and I am gonna have a piece of cake and dessert and be a part of life, but it is good to note the difference and I don't need to eat a cookie or cake every day. Plus, there are so many options to have clean alternatives as well. Learning as I go and hope to always stay willing to grow. 💪🏼❤️💪🏼 #alwayslearning #fitfam #fitness #noexcuses #cleaneating #food #balance #girlswholift #girlswhosquat #showup #selfcare #justkeepgoing #bbg #hiit #circuittraining
Protein pancake obsessed. Yummy healthy breakfast this morning and it's been 4 days since I have had processed sugar. I didn't even make it a thing, I have just started making different choices. I already feel different and see a difference in my stomach. ( in only 4 days!🙃) Now, I believe in balance and I am gonna have a piece of cake and dessert and be a part of life, but it is good to note the difference and I don't need to eat a cookie or cake every day. Plus, there are so many options to have clean alternatives as well. Learning as I go and hope to always stay willing to grow. 💪🏼❤️💪🏼 #alwayslearning  #fitfam  #fitness  #noexcuses  #cleaneating  #food  #balance  #girlswholift  #girlswhosquat  #showup  #selfcare  #justkeepgoing  #bbg  #hiit  #circuittraining 
I wasn't gonna post this the other day.. because the pic came out like crap... But then I was like WHY THE EFF NOT?!!
Sometimes I can't see my progress/defintion because of my tattoos.. but then I go and take a pic like this, and OH HEY there it is☺. Kinda glad I don't have tatts on my abs currently 😂

I'm really pushing myself and my challengers this month, and I wanna help push you too dawg!😁 Even if you have ZERO FREAKIN CLUE where to begin.. I gotchu😉.
Workouts geared to your goals, frosty dessert superfood treats, simple meal plans, online accountability, an App that tracks your progress, and me as your kickass coach showin you the ropes and giving you that lovin support.
Whether you want to lose 10 lbs or 50 lbs, look flyy for summer or flyy for life, gain muscle or just gain confidence.. I'm ready to do this with you.  This is my job YO🤘☺. Let's talk for a bitty😁

http://bit.ly/beginhereboo 
#whatchuwaitingfor
I wasn't gonna post this the other day.. because the pic came out like crap... But then I was like WHY THE EFF NOT?!! Sometimes I can't see my progress/defintion because of my tattoos.. but then I go and take a pic like this, and OH HEY there it is☺. Kinda glad I don't have tatts on my abs currently 😂 I'm really pushing myself and my challengers this month, and I wanna help push you too dawg!😁 Even if you have ZERO FREAKIN CLUE where to begin.. I gotchu😉. Workouts geared to your goals, frosty dessert superfood treats, simple meal plans, online accountability, an App that tracks your progress, and me as your kickass coach showin you the ropes and giving you that lovin support. Whether you want to lose 10 lbs or 50 lbs, look flyy for summer or flyy for life, gain muscle or just gain confidence.. I'm ready to do this with you. This is my job YO🤘☺. Let's talk for a bitty😁 http://bit.ly/beginhereboo #whatchuwaitingfor 
Baby bird excitement ❤🐦 They've made a nest in our friend's Messy Play Co-op cabinet in her backyard. And yes, of course we're in a messy play co-op, H is always covered in dirt or sand or mud or paint. Outside is one of our happy places 😊 and spending most of our waking hours outside helps keep me moving! #bbg #bbgmoms #bbgkc #messyplay #outsidefam #birdsnest #babybirds #homeschooladventures #messyequalslearning #messyequalsfun #messykid #thefamilythatstaysactivetogether
Baby bird excitement ❤🐦 They've made a nest in our friend's Messy Play Co-op cabinet in her backyard. And yes, of course we're in a messy play co-op, H is always covered in dirt or sand or mud or paint. Outside is one of our happy places 😊 and spending most of our waking hours outside helps keep me moving! #bbg  #bbgmoms  #bbgkc  #messyplay  #outsidefam  #birdsnest  #babybirds  #homeschooladventures  #messyequalslearning  #messyequalsfun  #messykid  #thefamilythatstaysactivetogether 
〰 THE CRAVINGS ARE REAL 〰
Nothing much to say just is quite like this bowl again bcos why not but it's like 11pm and if I get a snack I won't sleep + it'd just be greed so I'll have it tomorrow instead 😏
#snacks #snacktime #latenight #cravings
〰 THE CRAVINGS ARE REAL 〰 Nothing much to say just is quite like this bowl again bcos why not but it's like 11pm and if I get a snack I won't sleep + it'd just be greed so I'll have it tomorrow instead 😏 #snacks  #snacktime  #latenight  #cravings 
Summer feels. 🙌🏼
New job, new apartment, more time for myself.....let the adventures begin 💃🏼💃🏼
✖️ ✖️ ✖️ ✖️ ✖️ ✖️ ✖️ ✖️
#strongnotskinny #strongissexy #sweat #strongwomen #kaylasarmy #kaylaitsines #bbg #bbgfam #bbggirls #bbgcommunity #bbgover30 #fitness #fitfam #fitgirls #fitnesslife
Early morning workout when temperature is 97 F during the day. If I don't do it , nobody is doing for me 😜 
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Exercício cedinho quando a temperatura atinge 36 C durante o dia. Se eu não fizer , ninguém vai fazer por mim 😜
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#justdoit✔️ #summerishere #iwillwhatiwant #geracaosaude #vegaslocals #runforestrun #✌🏼#97degrees
This mild warm sunny weather has me hardcore craving Greek food this afternoon ☀️. So I scoured the fridge for any mediteraneon ingredients I could find and this is what I came up with! 
Marinated beets + red peppers, cucs, beet quinoa, cherry tomatoes, sweet pepper rings, and castelvetrano olives. Plus I added a little bit of @tessemaes organic lemon garlic dressing to the veggies (sugar + dairy free + vegan). SO tasty I devoured it in 5 minutes 😆
Now for a nap haha! 
I hope everyone had a great Thursday! And if not then just keep your head up, try and find the good in life. Tomorrow is a new day 😊
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#veggies #mediterranean #veggies #healthydinnee #dairyfree #glutenfree #healthy #nongmo #organic #vegan #bbg #bbgcommunity #wholefoods #realfood #cleaneating #foodie #colorful #instapretty #cleaneats #feedfeed #healthyrecipes #fitfood #foodporn #fitness #fitsp #fitfam #lemongarlic #tasty #dinner #iamwellandgood
This mild warm sunny weather has me hardcore craving Greek food this afternoon ☀️. So I scoured the fridge for any mediteraneon ingredients I could find and this is what I came up with! Marinated beets + red peppers, cucs, beet quinoa, cherry tomatoes, sweet pepper rings, and castelvetrano olives. Plus I added a little bit of @tessemaes organic lemon garlic dressing to the veggies (sugar + dairy free + vegan). SO tasty I devoured it in 5 minutes 😆 Now for a nap haha! I hope everyone had a great Thursday! And if not then just keep your head up, try and find the good in life. Tomorrow is a new day 😊 . . . . #veggies  #mediterranean  #veggies  #healthydinnee  #dairyfree  #glutenfree  #healthy  #nongmo  #organic  #vegan  #bbg  #bbgcommunity  #wholefoods  #realfood  #cleaneating  #foodie  #colorful  #instapretty  #cleaneats  #feedfeed  #healthyrecipes  #fitfood  #foodporn  #fitness  #fitsp  #fitfam  #lemongarlic  #tasty  #dinner  #iamwellandgood 
KILLER AB CIRCUIT!! 😵💪🏼👌🏼 Seriously!! Those are just a few of my favorites but my key 🔑 to the burn is to literally burn out on each set, I feel like sometimes with abs if I set a number then I'm not pushing my self to failure(which in this case is a good thing!) #feeltheburn #hellraiserfitness #abs #fitness #getstrong
KILLER AB CIRCUIT!! 😵💪🏼👌🏼 Seriously!! Those are just a few of my favorites but my key 🔑 to the burn is to literally burn out on each set, I feel like sometimes with abs if I set a number then I'm not pushing my self to failure(which in this case is a good thing!) #feeltheburn  #hellraiserfitness  #abs  #fitness  #getstrong 
Urlaub ist die Zeit des Jahres um zu sündigen!!! (Eigentlich sollte jeden Tag ein bisschen Urlaub sein! 🤔😋
Ein Tag voller Bummeleien und ohne viel Stress 💕
#tausendkleinefilter😂
#zeitfürkaffee #äääähmeinezucker 
#istanbul #vacation #urlaub #auszeit #seelebaumelnlassen .
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#travelgram #travel #starbucks #potd #selfie
Another beachside lunch. Ho hum. 🙄And yes, I know my life is kind of gross right now. But consider this: my 2-year-old pooped in his diaper overnight and then sat his naked, poo-covered butt down right on my lap before I could wipe him this morning. So, while my problems are tiny and few, it's not all sunshine and rainbows.⠀
Now about this salad. (If you haven't lost your appetite.) It's simple romaine, cukes, grilled pineapple, cherry tomatoes, sauteed shrimp with fresh herbs, and nuts tossed in a light vinaigrette. I will be replicating it at home. Stat.
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#momlife #paleo #paleomom #whole30approved #whole30lifestyle #healthyliving #healthytravel #eatyourgreens #saladporn #seafood #shrimp #bbg #bbgfamily #bbgmoms
Another beachside lunch. Ho hum. 🙄And yes, I know my life is kind of gross right now. But consider this: my 2-year-old pooped in his diaper overnight and then sat his naked, poo-covered butt down right on my lap before I could wipe him this morning. So, while my problems are tiny and few, it's not all sunshine and rainbows.⠀ Now about this salad. (If you haven't lost your appetite.) It's simple romaine, cukes, grilled pineapple, cherry tomatoes, sauteed shrimp with fresh herbs, and nuts tossed in a light vinaigrette. I will be replicating it at home. Stat. • • • #momlife  #paleo  #paleomom  #whole30approved  #whole30lifestyle  #healthyliving  #healthytravel  #eatyourgreens  #saladporn  #seafood  #shrimp  #bbg  #bbgfamily  #bbgmoms 
It soooo rainy here in Toronto 🌧😩 but on the plus side @chinothenatural is competing this weekend so stay tuned for updates from the OPA provincials tomorrow & Saturday. 🤞🏻wish him luck!!
It soooo rainy here in Toronto 🌧😩 but on the plus side @chinothenatural is competing this weekend so stay tuned for updates from the OPA provincials tomorrow & Saturday. 🤞🏻wish him luck!!
This "iced cinnamon  crunch" protein bar by @prosupps_mybar is amazing! It's almost exactly like eating a soft cinnamon bun. 😍😍 220 calories. 20g protein. 6g sugar. 5/5. Perfect for a "reward" post workout & guilt free! 💪 #protein #proteinbar #mybar #cinnamon #cinnamonbun #postworkout #guiltfree #Loseweight #weightloss #weightlossjourney #losingweight #fattofit #healthy #healthychoice #healthychoices #healthylife #plussize #bbg #bbw  #lifechange #healthyfood #dietfood #under500calories #under500cals #lowcal
This "iced cinnamon crunch" protein bar by @prosupps_mybar is amazing! It's almost exactly like eating a soft cinnamon bun. 😍😍 220 calories. 20g protein. 6g sugar. 5/5. Perfect for a "reward" post workout & guilt free! 💪 #protein  #proteinbar  #mybar  #cinnamon  #cinnamonbun  #postworkout  #guiltfree  #Loseweight  #weightloss  #weightlossjourney  #losingweight  #fattofit  #healthy  #healthychoice  #healthychoices  #healthylife  #plussize  #bbg  #bbw  #lifechange  #healthyfood  #dietfood  #under500calories  #under500cals  #lowcal 
THERE IS NO SHAME IN STRUGGLING. 🖤 There is no shame in crying. In hurting. In breaking. At least there shouldn't be.
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Yesterday I sat in the parking lot and cried and cried and cried. I sat in therapy I cried. I tried to talk to my parents and cried.
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You don't have to always have it all together. You emotions are valid. Your emotions are real and so so so important. Don't repress them - FEEL them. Sit with them. Sit with the disappointment, the anger, the sadness
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Let yourself feel them before you drown in them. Sending love 🖤 .
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#healthy #bbgcommunity #intuitiveeating #bbggirl
#edrecovery #kaylaitsines #bodypositive #21dfx 
#beachbody #healthateverysize #bodypositivity #bbg #strongnotskinny #nourishnotpunish #tiu #21dayfix #fitnessjourney #wellness #mindbodysoul #energy #mindandbody #balancedlifestyle #balanced #ww #bodyandmind #orthorexiarecovery
THERE IS NO SHAME IN STRUGGLING. 🖤 There is no shame in crying. In hurting. In breaking. At least there shouldn't be. . Yesterday I sat in the parking lot and cried and cried and cried. I sat in therapy I cried. I tried to talk to my parents and cried. . You don't have to always have it all together. You emotions are valid. Your emotions are real and so so so important. Don't repress them - FEEL them. Sit with them. Sit with the disappointment, the anger, the sadness . Let yourself feel them before you drown in them. Sending love 🖤 . . . . . . . . . . . . . #healthy  #bbgcommunity  #intuitiveeating  #bbggirl  #edrecovery  #kaylaitsines  #bodypositive  #21dfx  #beachbody  #healthateverysize  #bodypositivity  #bbg  #strongnotskinny  #nourishnotpunish  #tiu  #21dayfix  #fitnessjourney  #wellness  #mindbodysoul  #energy  #mindandbody  #balancedlifestyle  #balanced  #ww  #bodyandmind  #orthorexiarecovery 
Dinner last night 👍
#rainbowtrout with #babylettuce #salad and #corn I've been really trying to switch up what I eat lately! Does anyone find they get in a pattern of eating the same meal over and over again?! My go to during the week is a chicken sandwich with veggies.. still nutritious but it's nice to switch it up!! #eatclean #mom #healthylifestyle #healthyeating #healthymom #nutrition #holisticnutrition #yummy #fitfam #fitnessmotivation #fitness #love #dinner #fitmom #instadaily #instagood #photooftheday #sweetpotato #fitfam #bbg #bbgcommunity #kaylasarmy #beautiful #losangeles
Dinner last night 👍 #rainbowtrout  with #babylettuce  #salad  and #corn  I've been really trying to switch up what I eat lately! Does anyone find they get in a pattern of eating the same meal over and over again?! My go to during the week is a chicken sandwich with veggies.. still nutritious but it's nice to switch it up!! #eatclean  #mom  #healthylifestyle  #healthyeating  #healthymom  #nutrition  #holisticnutrition  #yummy  #fitfam  #fitnessmotivation  #fitness  #love  #dinner  #fitmom  #instadaily  #instagood  #photooftheday  #sweetpotato  #fitfam  #bbg  #bbgcommunity  #kaylasarmy  #beautiful  #losangeles 
Now I get why it's called SWEAT with Kayla 💦 💦 I never thought 28 minutes was a long time but when you have an 8 week old and your out of shape it's an eternity!! Full body, week 3 👍🏼 (Claire)
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#bbg #bbgmoms #bbggirls #bbgjourney #bbgprogress #bbgtransformation #sweatwithkayla #postpartum #getfit #sweaty #nofilter #postpartumbody #8weekspostpartum #fitmom #8weekold #babies #motherhood #followme
Big scar don't care #BBG #workout #naturalhair #ivypark
After having baby #2 I created this account so that I would stay accountable when it came to eating well and exercising. Being able to share my fitness journey helped me to stick to it because I felt like there were people depending on me. There were definitely moments, or should I say weeks 😉 where I was nowhere near my "A game" but when I needed motivation I would come back to my Instagram and create a post. It always helped me to get back on track. 💪🏼 So if you are anything like me (human 😜) and fall short sometimes, find something you can do that makes you accountable for your actions. Whether it's getting a fitness partner or creating an account on #instagram find something to help you get back on track when you need it most and who knows you just might become that motivation for others. 💕😘 Happy Thursday y'all! #instafitness #instafood #dessert #coconutchiaseedpudding #berries #summerfruit #ieatthis3timesaweek #dessert #healthydessert #fitfam #fitnessmotivation #accountability #bbg #kaylaitsines #bbgmoms
After having baby #2  I created this account so that I would stay accountable when it came to eating well and exercising. Being able to share my fitness journey helped me to stick to it because I felt like there were people depending on me. There were definitely moments, or should I say weeks 😉 where I was nowhere near my "A game" but when I needed motivation I would come back to my Instagram and create a post. It always helped me to get back on track. 💪🏼 So if you are anything like me (human 😜) and fall short sometimes, find something you can do that makes you accountable for your actions. Whether it's getting a fitness partner or creating an account on #instagram  find something to help you get back on track when you need it most and who knows you just might become that motivation for others. 💕😘 Happy Thursday y'all! #instafitness  #instafood  #dessert  #coconutchiaseedpudding  #berries  #summerfruit  #ieatthis3timesaweek  #dessert  #healthydessert  #fitfam  #fitnessmotivation  #accountability  #bbg  #kaylaitsines  #bbgmoms 
SUMMER SALAD 🥗 🍤

Nothing better for dinner in this heat. Only took 10 mins to make & was surprisingly really filling too!
SUMMER SALAD 🥗 🍤 Nothing better for dinner in this heat. Only took 10 mins to make & was surprisingly really filling too!
Sue is down 10 pounds and 5.15% of her body fat in just 30 days! 💪🏻💦 #fbbc #fbbcfitfam #transformation
H2O. Refreshing.
H2O. Refreshing.
Have you ever seen prawns look so succelent and juicy 😍🍤
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#prawns #fajitas #bigeasy #london #londonlife #foodgram #foodie #food52 #foodporn #feedfeed #eeeeeats #blog #blogger #healthyfood #healthy #bbg
Honouring our trip to #Sweden the best way I know how: by eating @meatballsforthepeople Swedish meatballs, feat. goat's cheese créme, garden salad & butternut squash 🙌🏼🇸🇪 any other recommendations for Sweden, friends?
Honouring our trip to #Sweden  the best way I know how: by eating @meatballsforthepeople Swedish meatballs, feat. goat's cheese créme, garden salad & butternut squash 🙌🏼🇸🇪 any other recommendations for Sweden, friends?
- 139/365 - 
Reminding myself first before reminding y'all👆🏼
Most of the times, we seem to go for the easier road when things aren't going our way or when we're not seeing any progress.
We forget that all those days, all the hard work and all the mini achievements are adding up to build the big picture.. The big goal.
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One of the biggest examples: Diamond💎
It is made under super high pressure, heat and a LONG period of time. All those circumstances are working together to give us such a beautiful result. .
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So, don't give up because you're a day closer and a workout closer to that goal💪🏼❤️. .
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Slay this week and give it your very best✨
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#thekaylamovement #kaylaitsines #sweatwithkayla #kaylasarmy #bbg #bbgprogress #bbgweek16 #fitness #workout #motivation #12weekchallenge #healthy #fit #strong #addiction #fitness #transformation #weightloss #lifestyle #bikinibody #fitnessmotivation #qotd #workoutmotivation #cardio #blog #blogger #lifestyleblogger #foodporn #healthyfood
- 139/365 - Reminding myself first before reminding y'all👆🏼 Most of the times, we seem to go for the easier road when things aren't going our way or when we're not seeing any progress. We forget that all those days, all the hard work and all the mini achievements are adding up to build the big picture.. The big goal. . . One of the biggest examples: Diamond💎 It is made under super high pressure, heat and a LONG period of time. All those circumstances are working together to give us such a beautiful result. . . So, don't give up because you're a day closer and a workout closer to that goal💪🏼❤️. . . Slay this week and give it your very best✨ . . . #thekaylamovement  #kaylaitsines  #sweatwithkayla  #kaylasarmy  #bbg  #bbgprogress  #bbgweek16  #fitness  #workout  #motivation  #12weekchallenge  #healthy  #fit  #strong  #addiction  #fitness  #transformation  #weightloss  #lifestyle  #bikinibody  #fitnessmotivation  #qotd  #workoutmotivation  #cardio  #blog  #blogger  #lifestyleblogger  #foodporn  #healthyfood 
This brownie chocolate oatmeal is the healthy, meal prep-friendly recipe you've been looking for 🍴🍫🍓💕☀️😋🍌🍯🥜☕️ Find it on the blog! 👉👉👉👉
This brownie chocolate oatmeal is the healthy, meal prep-friendly recipe you've been looking for 🍴🍫🍓💕☀️😋🍌🍯🥜☕️ Find it on the blog! 👉👉👉👉
Óleo bifásico terapêutico desenvolvido pelo Alquimista Alcides Melhado Filho.
Um delicioso aroma de cravo com maçã vermelha, o óleo é indicado no uso de massagem corporal e pós banho trazendo saúde perfeita e o rejuvenescimento, harmonia, eliminando dores e qualquer tipo de energia negativa, além de ativar a prosperidade na aura.

Compre através da loja física ou virtual.
Loja virtual: http://www.artedoequilibrioloja.com.br

#alcidesalquimista #alquimia #prosperidade #rejuvenescimento #artedoequilibrio #alquimiasocomoriginal #numerologia #equilibrio #conhecimento #ocultismo #taro #goodvibes #energy #gratidão #knowlege #numerology #tarot #saopaulo #curitiba #florianopolis #brasilia #belohorizonte #chile #portugal #portoalegre #riodejaneiro #espiritualidad #BBG #geradordeautoconhecimento
Óleo bifásico terapêutico desenvolvido pelo Alquimista Alcides Melhado Filho. Um delicioso aroma de cravo com maçã vermelha, o óleo é indicado no uso de massagem corporal e pós banho trazendo saúde perfeita e o rejuvenescimento, harmonia, eliminando dores e qualquer tipo de energia negativa, além de ativar a prosperidade na aura. Compre através da loja física ou virtual. Loja virtual: http://www.artedoequilibrioloja.com.br #alcidesalquimista  #alquimia  #prosperidade  #rejuvenescimento  #artedoequilibrio  #alquimiasocomoriginal  #numerologia  #equilibrio  #conhecimento  #ocultismo  #taro  #goodvibes  #energy  #gratidão  #knowlege  #numerology  #tarot  #saopaulo  #curitiba  #florianopolis  #brasilia  #belohorizonte  #chile  #portugal  #portoalegre  #riodejaneiro  #espiritualidad  #BBG  #geradordeautoconhecimento 
ARTSY. 🌴 since we had a couple of cloudy days it was great to enjoy a full last day of sun. // #palmtrees #atlantic #ocean #tenerife #canaryislands #kanaren #travel #hiking #wanderlust #workout #fitness #outdoors #vacation #fitgirl #beauty #nature #germangirl #bbg #photography #hike #motivation #beach #mountains #discover #brunette #wandern #ootd #sea #spain #sun
8 weeks until I go away☀️🙀 I'm definitely in need of some sun and a tan. I've been really motivated lately to get my bum down the gym and do lots of weighted workouts. Deadlifts are officially my new favourite exercise🏋🏼‍♀️🤸🏼‍♀️ I'm increasing the amount of fat burns I do for my holiday to try and get some abs.  Xx
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#girlgains #iifym #iifymgirls #gym #bbgprogress #bbg #bbgprogress #bbgtransformation #bbgcommunity #weights #lifting #diet #healthy #fitspo #fitfam #gym #fitness #fitnessmotivation
8 weeks until I go away☀️🙀 I'm definitely in need of some sun and a tan. I've been really motivated lately to get my bum down the gym and do lots of weighted workouts. Deadlifts are officially my new favourite exercise🏋🏼‍♀️🤸🏼‍♀️ I'm increasing the amount of fat burns I do for my holiday to try and get some abs. Xx . . . . . . . #girlgains  #iifym  #iifymgirls  #gym  #bbgprogress  #bbg  #bbgprogress  #bbgtransformation  #bbgcommunity  #weights  #lifting  #diet  #healthy  #fitspo  #fitfam  #gym  #fitness  #fitnessmotivation 
It's snack time over here and what better way to load up on some healthy fats, vitamins, and fiber?! DIS COMBO. Dippin' some roasted sweet potatoes in @eatwholly organic guac & loving it. Sweet tooth is officially curbed! #realfood #cleaneats #organic #healthysnack #eeeeeats #eatclean #vegan #vegetarian #feedfeed #buzzfeedfood #buzzfeast #healthy #health #healthyeating #healthyfood #foodblog #foodblogger #fit #fitness #bbg #instafood #wholefoods #eathealthy #yum #cleaneats #cabbagepatchgal
It's snack time over here and what better way to load up on some healthy fats, vitamins, and fiber?! DIS COMBO. Dippin' some roasted sweet potatoes in @eatwholly organic guac & loving it. Sweet tooth is officially curbed! #realfood  #cleaneats  #organic  #healthysnack  #eeeeeats  #eatclean  #vegan  #vegetarian  #feedfeed  #buzzfeedfood  #buzzfeast  #healthy  #health  #healthyeating  #healthyfood  #foodblog  #foodblogger  #fit  #fitness  #bbg  #instafood  #wholefoods  #eathealthy  #yum  #cleaneats  #cabbagepatchgal 
today has been crazy! super awesome because I've been off my phone all day BUT isaac's shoe lace got caught in the escalator and I couldn't get his foot out because it kept tightening (had a mild heart attack- we will be switching to velcro) also he got a sip of my coffee and has been throwing up randomly all day 😢AND I bought him bubbles then knocked them off the porch railing 🤦🏻‍♀️ okay so this salad. fresh lemon juice squeezed over kale with avo, paprika roasted garbanzo beans, micro greens and beet caesar dressing 😎 that sounds way fancier than it is, all I did was add beet root powder to @tessemaes dressing 🙈but so pretty! #motherofchunk
today has been crazy! super awesome because I've been off my phone all day BUT isaac's shoe lace got caught in the escalator and I couldn't get his foot out because it kept tightening (had a mild heart attack- we will be switching to velcro) also he got a sip of my coffee and has been throwing up randomly all day 😢AND I bought him bubbles then knocked them off the porch railing 🤦🏻‍♀️ okay so this salad. fresh lemon juice squeezed over kale with avo, paprika roasted garbanzo beans, micro greens and beet caesar dressing 😎 that sounds way fancier than it is, all I did was add beet root powder to @tessemaes dressing 🙈but so pretty! #motherofchunk 
Todo o Equilíbrio 
Entre o Céu e a Terra
Custo: R$215,00
Local: Hotel Mercure Florianópolis Convention
​Rodovia Admar Gonzaga, 600​ - Itacorubi
Florianópolis - SC

Informações: (11) 4121-4538 / 2778-3052 / (11) 95025-8364 (WhatsApp) 
E-mail: hmelhado@gmail.com

#alcidesalquimista #alquimia #prosperidade #rejuvenescimento #artedoequilibrio #alquimiasocomoriginal #numerologia #equilibrio #conhecimento #ocultismo #taro #goodvibes #energy #gratidão #knowlege #numerology #tarot #saopaulo #curitiba #florianopolis #brasilia #belohorizonte #chile #portugal #portoalegre #riodejaneiro #espiritualidad #BBG #geradordeautoconhecimento
Todo o Equilíbrio Entre o Céu e a Terra Custo: R$215,00 Local: Hotel Mercure Florianópolis Convention ​Rodovia Admar Gonzaga, 600​ - Itacorubi Florianópolis - SC Informações: (11) 4121-4538 / 2778-3052 / (11) 95025-8364 (WhatsApp) E-mail: hmelhado@gmail.com #alcidesalquimista  #alquimia  #prosperidade  #rejuvenescimento  #artedoequilibrio  #alquimiasocomoriginal  #numerologia  #equilibrio  #conhecimento  #ocultismo  #taro  #goodvibes  #energy  #gratidão  #knowlege  #numerology  #tarot  #saopaulo  #curitiba  #florianopolis  #brasilia  #belohorizonte  #chile  #portugal  #portoalegre  #riodejaneiro  #espiritualidad  #BBG  #geradordeautoconhecimento 
CHEWING THE FAT👇🏼
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Hope this answers your question @hayleighmcauliffe 😘
✖️Trans fats- are found naturally in some foods and some processed foods (created by adding hydrogen to vegetable oils during food processing). Trans fats have been shown to ⬆️ bad cholesterol (LDL) and ⬇️ good cholesterol (HDL) in our blood. Trans fats are quite well regulated in Australia and intake levels are approx 0.5% of our daily energy intake which meets the Works Health Org recommendation of <1%
〰Saturated fat. Associated with ❤️ disease. Found as the visible fat on meat, in butter, coconut, coconut and palm oils, processed foods such as biscuits, cakes, takeaways. The recommendation remains to ⬇️ intake of these fats. Saturated fat from dairy foods is the exception to this (comment below if you would like me to tag you in a previous post about this)
✔️✔️Poly-unsaturated fat- is where your Omega-3s and omega-6s live. Omega-3 is important for heart health and reduces risk of other diseases like dementia, diabetes and asthma. Our bodies can't make these fats so it's important to get them in from food. Aim to get more omega-3 than omega-6 to favour anti-inflammatory pathways in the body. You'll get the omega-3 from oily fish (Long chain DHA and EPA) or plant sources such as linseed (flaxseed), tahini, chia, flaxseed oil (called ALA which is a short chain fat and a precursor of DHA). Omega-3 from plant foods (ALA) is not efficiently converted to DHA in our bodies (conversion is <1%). Algal based supps are sometimes indicated because of this (discuss with your dr or Dietitian)
✔️✔️Mono-unsaturated fat- found in nuts, seeds, avocado, olive oil, canola, avocado oil. As well as ❤️ health good fats are also important for getting in fat soluble vitamins, controlling satiety, and ⬆️ flavour and texture
🙌🏼To ⬇️ trans and saturated fat replace some of these fats with unsaturated alternatives as above. And aim to include 1-2 meat free, plant based meals each week
CHEWING THE FAT👇🏼 ___________________________________________________ Hope this answers your question @hayleighmcauliffe 😘 ✖️Trans fats- are found naturally in some foods and some processed foods (created by adding hydrogen to vegetable oils during food processing). Trans fats have been shown to ⬆️ bad cholesterol (LDL) and ⬇️ good cholesterol (HDL) in our blood. Trans fats are quite well regulated in Australia and intake levels are approx 0.5% of our daily energy intake which meets the Works Health Org recommendation of <1% 〰Saturated fat. Associated with ❤️ disease. Found as the visible fat on meat, in butter, coconut, coconut and palm oils, processed foods such as biscuits, cakes, takeaways. The recommendation remains to ⬇️ intake of these fats. Saturated fat from dairy foods is the exception to this (comment below if you would like me to tag you in a previous post about this) ✔️✔️Poly-unsaturated fat- is where your Omega-3s and omega-6s live. Omega-3 is important for heart health and reduces risk of other diseases like dementia, diabetes and asthma. Our bodies can't make these fats so it's important to get them in from food. Aim to get more omega-3 than omega-6 to favour anti-inflammatory pathways in the body. You'll get the omega-3 from oily fish (Long chain DHA and EPA) or plant sources such as linseed (flaxseed), tahini, chia, flaxseed oil (called ALA which is a short chain fat and a precursor of DHA). Omega-3 from plant foods (ALA) is not efficiently converted to DHA in our bodies (conversion is <1%). Algal based supps are sometimes indicated because of this (discuss with your dr or Dietitian) ✔️✔️Mono-unsaturated fat- found in nuts, seeds, avocado, olive oil, canola, avocado oil. As well as ❤️ health good fats are also important for getting in fat soluble vitamins, controlling satiety, and ⬆️ flavour and texture 🙌🏼To ⬇️ trans and saturated fat replace some of these fats with unsaturated alternatives as above. And aim to include 1-2 meat free, plant based meals each week