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Officially the lowest I’ve seen the scale since at least 2007. Started getting fat in Iraq and it never got better. Saw 208 briefly after losing some pounds due to other circumstances a few years ago. Leveled off at 214 most of September, I think because I had to up my caloric intake and the body had to adjust. Dropping 1-1.5#/week now. 56 down, 11 to go. #losethefat#losethefluff#nomoremuffintop#burnfat
Ahhh Cardio Dance Party with some of my favs this morning! 💜 Big shoutout to Chrissy for playing my Birthday Playlist today since I won’t be there on my actual birthday! 💃🏽
P.S. Lil booties matter. 🍑🙈😂
1 2046 minutes ago
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Do you get your micronutrients in everyday?
Chances are that you were like me and had no idea what micronutrients are and/or you don’t value them because it’s not the “sexy thing” to care about when thinking about your health...
But this is where I was going wrong before I learned about foundational supplements and the importance of them!
Micronutrients are essential elements required by organisms in small quantities throughout life to orchestrate a range of physiological functions to maintain health.
For human nutrition, micronutrient requirements are in amounts generally less than 100 milligrams per day, whereas macronutrients are required in gram quantities daily.
I know I don’t get all my micronutrients through my diet, in fact it’s extremely difficult to actually reach it through a whole food diet.
This is why I fill in the gap with microfactor and opti greens 50 from @1stphorm!
WEIGHTS FOR CARDIO
I hear it all the time...”I don’t want to do cardio because I’ll lose all my gains”. Then you’re not doing it right!!
I will take resistance training over a treadmill any day to get my heart rate up. It’s easier on my knee and will result in muscle maintenance SIMULTANEOUSLY. It’s a win win.
Choose your weights according to your goals. Here I used lighter dumbbells so that I could work for 20 minutes without resting. If you want more of a strength focus, use heavier weights or harder movements, and just try to keep your rests as short as possible.
I demonstrate here my ascending ladder technique, it’s nothing fancy but extremely effective. Choose 3 or 4 movements and perform 1 rep of each back to back. Then do 2 of everything, then 3 of everything, then 4 of everything, and keep going until time is up.
Buat kalian yang pingin punya tubuh ideal, bisa mulai mencoba mengkonsumsi produk H&H. Sudah banyak lho yang buktiin manfaat dari Produk H&H. Salah satunya Luh Desi Yutari dari Denpasar. Dia mampu menurunkan berat badannya sebesar 10 kg dalam waktu 3 bulan hanya dengan H&H Restor. Gimana mau coba?
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1 lb Chicken Breast cut into small bite-sized pieces
1 Tbsp Olive Oil
4 Cups Packed Greens of choice
¼ Small Red Onion sliced
¾ Cup Cherry or grape tomatoes halved
½ English Cucumber sliced or chopped
1 Avocado sliced
⅓ Cup Corn Fresh or canned
Homemade Ranch Dressing
1 Cup Plain non-fat Greek yogurt
2-3 Cloves Garlic minced
2 Tsp Lemon Juice
2 Tbsp Onion finely chopped
1 Tbsp Dijon Mustard
2 Tbsp Fresh chives finely chopped
1 Tbsp Fresh parsley finely chopped
1 Tbsp Fresh dill finely chopped
Sea salt and pepper, to taste
Start with making the homemade ranch dressing. Add all the ingredients to a small jar, place the lid on, then shake to emulsify.
Pour about 1/3 of the dressing over the chicken and allow it to marinate for at least 15 minutes. Refrigerate the remaining dressing until ready to use.
Next, heat oil in a large non-stick pan, and add in the chicken in a single layer. Cook until golden brown and cooked through about 5-7 minutes.
To assemble the salad, add green to a large bowl. Top with remaining ingredients. Just before serving toss with the dressing and enjoy!
Follow @custom_ketodiet for more
2 Boneless, Skinless Chicken Breasts
1 Cup Cooked Brown Rice
1 Tbsp Lime Juice
1 Small Avocado sliced
2 Cups Mixed Greens
½ Cup Black Beans
½ Cup Canned corn, drained or grilled
⅓ Cup Cherry Tomatoes cut into quarters
2 Tbsp Greek yogurt
½ Red onion diced
1 Jalapeno Pepper sliced
Sea salt and freshly ground black pepper, to taste
A small handful of chopped cilantro, plus more to garnish
For the Chicken Marinade
2 Tbsp Olive oil
1 Tbsp Fresh lime juice
½ tsp Paprika
½ tsp Ground Cumin
¼ tsp Chili Powder
¼ tsp Garlic Powder
¼ tsp Onion Powder
¼ tsp Dried Oregano
A pinch of salt and pepper, or to taste
In a ziploc bag, mix all marinade ingredients until smooth. Add chicken, seal the bag and shake until chicken is evenly coated.
Heat a grill pan or an outdoor grill over medium-high heat. Add chicken and cook for about 5-7 minutes on each side, or until cooked through and no longer pink in the inside.
Remove from the grill and let it rest for 5 minutes before slicing.
In a small bowl mix cooked rice with lime juice, chopped cilantro, sea salt, and freshly ground black pepper.
Toss to combine then set aside. To assemble the bowls, add the greens at the bottom of each one, then 1 sliced chicken breast.
Divide the remaining ingredients among the 2 bowls. Garnish with fresh cilantro and jalapeno and enjoy!
Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.
The chicken can be either pan-seared or grilled.
If you can use freshly grilled corn it would be even better.
💥Follow @weight.loss_women_ for more ❤
Now if this isn’t already part of your training regime, I would highly recommend you add it!!!
A great variation of a squat, the ‘Box Squat’ is an amazing way of really developing your explosive strength
Quick cardio session! 🔥 5 movements for 4 rounds, 30 seconds on then a 30 second rest! You can always modify if needed, 3 rounds or 20 seconds on with a 40 seconds rest!
Don’t forget to double tap 💛 and save for later!!
1️⃣ 30 sec | alternating lunge with press
30 sec rest
2️⃣ 30 sec | cross body squat jump
30 sec rest
3️⃣ 30 sec | (15 sec each arm) squat with upright row
I just want to point out the first photo was not me at my heaviest! I was already about 1/2 months into dieting! And the photo on the right was me a few days ago! Although I may not be where I want to be yet I can honestly say I am truly proud of how far I have come so far! 😊 .
👉Follow @tips_fatloss for more
10 2,98616 October, 2019
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Miso Soup with with Mushrooms by @themealprepmanual 😄
For all of you out there who have never had miso before, I highly suggest you buy some next time you are at the store. Miso is a mixture of soybeans and the mold koji that work together to ferment over a period of time to break down the beans into its fatty acids, sugars, and amino acids. It creates a paste that is unbelievable flavorful and produces a meaty, umami flavor that is practically a magic potion in cooking. You can add miso to a lot of dishes to deepen their flavor and give them a meatier flavor. .
The easiest way to introduce yourself to cooking with miso is miso soup. You cannot mess it up. Literally all you do is boil some vegetable stock and water and then melt a little bit of miso paste into it. I like to thinly slice a couple of mushrooms to give me something to chew on and green onions for an added flavor. It is the perfect food to eat when you’re in one of those “I’m not hungry but I want to eat” moods. A bowl of it is only 50 calories including the mushrooms and it’s good for you. It contains probiotics from the fermenting process 👍👍 You could crack an egg into your boiling broth and turn it into egg drop soup for a more complete meal as well. I’ve said before that I don’t think eating when you’re bored has to be a bad thing. I do it all the time, especially when I’m in front of the TV. Mindless eating is fun and as long as you are being smart with your choices and keeping it within your daily targets, I don’t see a problem with it. This soup is perfect for mindless eating because it’s healthy, easy and quick to make, and it takes a while to eat 😎😎
🥦Follow @dailyweightlosstip for the best daily weight loss tips 😘 -
Credit - @themealprepmanual ➖➖➖➖➖➖➖➖➖➖➖➖➖