The good news: dunkin’ donuts is introducing a trio of new coffee flavors inspired by girl scout cookies: thin mints, coconut caramel (samoas) and peanut butter cookie (do-si-dos)! they will be available starting this monday, february 26 through may.
the bad news: there are no dunkin’ donuts in the seattle area, or even washington state for that matter 😭 i miss you @dunkindonuts 😭
Signs the meet is rapidly approaching. .
1. #ursherrrr, 50cent, dmx or eminem blasting during training.
2. lots of sass after lifts. ☺️ #crossfitbelltown#sassypants
20 hours ago
That junk food box hook up 📦🍫
shout out to my broski @junkfoodstar for coming through with this epic chocolate box 😎 i’m excited to have the white snickers, twix and the lion bars they are an automatic 11/10. milka is the bomb but we already know that 🤷♀️🤷♀️ and i’ve never tried the tony’s chocolate or the hands off my chocolate but they look bomb af 👀 🔥 get ready for some epic sundaes 🌚🤓😁
Today has been one of the 💩iest days i’ve had in a while. you know those days where everything seems to be going wrong. every little thing adds up and you find yourself complaining. do you know what helps? talking to your mom. my mom knows just what to say to make me feel better, so thank you mom if you’re reading this. i appreciate you immensely. here’s a little reminder if your day has been as awry as mine, that things could always be worse. so take a step back and look at things from the other side of the fence... i should probably take my own advice 🧐
mixed baby greens dressed in lemon, pink salt, pepper, and @chosenfoods avocado oil, radishes, baby tomatoes, kale microgreens, sprouts, avocado, h**p seeds, sautéed pasture raised ghee chicken, and my cilantro pesto to top it off. recipe a few posts back 👉🏽 #coconuttyandnice
Ab workout // the majority of the core workout i do comes from my heavy lifts, but i do like to throw in a little bit of core work at the end of most of my sessions. normally i do one resistance based core exercise like cable crunches, hanging leg raises or weighted decline sit ups, but in this one i changed it up a little and went for a weighted circuit!
1️⃣ kb russian twists x 10 each side
2️⃣ kb toe touch sit up x 10
3️⃣ kb hold out crossovers x 10 each leg
i used a 10kg kettlebell and completed the circuit 3 times with 30 seconds rest between each circuit. remember gals, doing 100 crunches ain’t gonna get you abs. eating in a #caloriedeficit and training with weights will be what gets those babies popping, so give it a go!
outfit // @gymsharkwomen & @pinksodasport
song // rolipso: sway
@maxweberfit always with the great content! 🙌🏽
📊 macro cheat sheet! 📊
🍎 if you’re reading this, then it’s likely that you’re either looking to learn more about what the heck “macros” are, or you’re just looking for the greatest cheat sheet on instagram to help hit your macro numbers for the day! either way, you’ve stumbled upon the right post! let’s dive in…
📊 what are “macros”?
“macros” is a slang term among the fitness community that’s short for macronutrients.
macronutrients are substances that contain calories, and provide our bodies with energy.
there are three macros: protein, carbs and fats.
protein helps build muscle and prevent muscle loss in a calorie deficit, meaning protein is “muscle sparing”. it’s also a great macronutrient for appetite control and suppressing hunger.
an no, eating a diet moderately high or high in protein will not inherently make you big and bulky. in fact, quite the opposite.
our bodies use carbs (carbohydrates) for energy. they’re the primary fuel source for the human body.
and no, eating carbs will not inherently make you f*t or stall weight loss.
fats are important for hormone regulation, nutrient absorption, brain function, making foods taste great, etc.
and no, eating fats will not inherently make you fat.
✨ i hope this was helpful for you! if you have questions about macros, you can always drop a comment down below and i’ll be sure to reply!
💁🏻♂️ lastly, if you enjoyed this post, be sure to tag a friend that would find post this helpful! thanks!
ps. yes, i’ve posted this before but it’s just my fav post ever ok?! lol
Spent this day with mom 4 years ago now. it's quite remarkable how far she's progressed since then and only demonstrates the type of person she is. i'm grateful she (and my dad) instilled their characteristic qualities in me. i'm proud of how strong her determination was and is to want to improve. it's also heartwarming to see dad continue to take great care of her and be at her side. both are excellent role models and examples of love, patience, faith, selflessness. as cliche as it sounds, don't take the little things for granted and appreciate the ones who love you and bring happiness to your life.
who's your biggest inspiration?
A common conundrum many dedicated gym goers find themselves in is under fueling their performance output. contrary to popular media belief, moving more and eating less is not the magic recipe for f*t loss. instead, we love this mantra of "nourish to flourish". finding that balance of matching food quality and quantity to your individualized needs is how healthy body composition goals can be reached. <3