Photos and video with hashtag #iifym

#iifym

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- little bit closer everyday. holding abit if water which is normal for me and flat as a tack but seeing progress everyday. Cant wait to see the finished product after carb up and dropping water next week๐Ÿค—๐Ÿค—๐Ÿ”ช๐Ÿ”ช @teamsacrifice #iifym #cleaneating #bodybuilding #powerlifting #crossfit #fitnessmodel #model #musclemodel #muaythai #kickboxing #boxing #physiqe #asthetics #fitspo #ripped #abs #shredded #squats #legday #jackedandtan #wbffgc17 @wbff_aust
- little bit closer everyday. holding abit if water which is normal for me and flat as a tack but seeing progress everyday. Cant wait to see the finished product after carb up and dropping water next week๐Ÿค—๐Ÿค—๐Ÿ”ช๐Ÿ”ช @teamsacrifice #iifym #cleaneating #bodybuilding #powerlifting #crossfit #fitnessmodel #model #musclemodel #muaythai #kickboxing #boxing #physiqe #asthetics #fitspo #ripped #abs #shredded #squats #legday #jackedandtan #wbffgc17 @wbff_aust
- little bit closer everyday. holding abit if water which is normal for me and flat as a tack but seeing progress everyday. Cant wait to see the finished product after carb up and dropping water next week๐Ÿค—๐Ÿค—๐Ÿ”ช๐Ÿ”ช @teamsacrifice #iifym #cleaneating #bodybuilding #powerlifting #crossfit #fitnessmodel #model #musclemodel #muaythai #kickboxing #boxing #physiqe #asthetics #fitspo #ripped #abs #shredded #squats #legday #jackedandtan #wbffgc17 @wbff_aust
- Nice little shoulder pump after a new upper routine from @ifbbpro_stephbeck ๐Ÿ˜ On another note ๐Ÿ“ This weekend is the #atlantics2017 and it's feeling a bit nostalgic. I competed for the very first time on that stage in 2013. My main feedback at that time was to bring up my upperbody. Safe to say I've achieved that goal ๐Ÿ’ช This sport takes time, patience, consistency, dedication and passion. Cannot wait to see what the competitors bring to the stage this Saturday! I'll be there cheering ya'll on! Remember the trophies are already won - those hard earned physiques you've got right now โค๏ธ๐Ÿ’•#atlantics #nbpfa #nlabba #bodybuilding #bikinicompetitor #delts #progress #motivation #inspiration #iifym #flexibledieting #crossfit #girlswholift
- Nice little shoulder pump after a new upper routine from @ifbbpro_stephbeck ๐Ÿ˜ On another note ๐Ÿ“ This weekend is the #atlantics2017 and it& #39;s feeling a bit nostalgic. I competed for the very first time on that stage in 2013. My main feedback at that time was to bring up my upperbody. Safe to say I& #39;ve achieved that goal ๐Ÿ’ช This sport takes time, patience, consistency, dedication and passion. Cannot wait to see what the competitors bring to the stage this Saturday! I& #39;ll be there cheering ya& #39;ll on! Remember the trophies are already won - those hard earned physiques you& #39;ve got right now โค๏ธ๐Ÿ’ #atlantics #nbpfa #nlabba #bodybuilding #bikinicompetitor #delts #progress #motivation #inspiration #iifym #flexibledieting #crossfit #girlswholift
- Nice little shoulder pump after a new upper routine from @ifbbpro_stephbeck ๐Ÿ˜ On another note ๐Ÿ“ This weekend is the #atlantics2017 and it's feeling a bit nostalgic. I competed for the very first time on that stage in 2013. My main feedback at that time was to bring up my upperbody. Safe to say I've achieved that goal ๐Ÿ’ช This sport takes time, patience, consistency, dedication and passion. Cannot wait to see what the competitors bring to the stage this Saturday! I'll be there cheering ya'll on! Remember the trophies are already won - those hard earned physiques you've got right now โค๏ธ๐Ÿ’•#atlantics #nbpfa #nlabba #bodybuilding #bikinicompetitor #delts #progress #motivation #inspiration #iifym #flexibledieting #crossfit #girlswholift
- Just a little physique update (not that anyone cares lol) and some food for thought.....๐ŸŒฑ๐Ÿฏ It is a common misconception to believe that working out and getting "fit" will solve all of your body image issues and magically make them disappear. However, that is not the case. We are trying to heal a deep stab wound with a simple band-aid. It just simply won't work. It might cover the wound for a little while, but the pain and discomfort will continue to prevail deep within yourself. Sooner or later that wound will bleed again making that "band-aid" almost insignificant. It will no longer be able to stop the blood from gushing out. How we view our selves and the way that we do or do not accept our physical bodies is a far more deep rooted issue than the eye can see. Of course that being in shape, liking your own reflection in the mirror, and accepting yourself is extremely important. However, we often get confused as to the chronological order that those occur. If you have always dealt with body image issues and insecurities they wont vanish out of thin air simply because you loose a few pounds of fat and add some muscle. Your insecurities will continue to lurk in your mind patiently waiting for the next opportunity to attack. No matter how lean, big, or toned you are you will never be satisfied with yourself if your self acceptance and happiness depend on those factors. So yes, by all means lift those heavy weights, follow your meal plan, and do your cardio... But do it because you enjoy it... because it's your lifestyle of choice... not because you believe that looking a certain way will somehow fix/change the way you feel on the inside. Just as much as you feed and exercise your body don't forget to do the same with your mind and soul... for they are the ones that truly require and deserve your undivided care.Happiness is an inside job.... #menthalhealth #fitnessofthemindbodyandsoul #strenghtcomesinallshapesandsizes #strongissexy #fitchicks #happinessisaninsidejob #muscles #progress #consistency #swole #flex #iifym #iifymgirls
- Just a little physique update (not that anyone cares lol) and some food for thought.....๐ŸŒฑ๐Ÿฏ It is a common misconception to believe that working out and getting "fit" will solve all of your body image issues and magically make them disappear. However, that is not the case. We are trying to heal a deep stab wound with a simple band-aid. It just simply won& #39;t work. It might cover the wound for a little while, but the pain and discomfort will continue to prevail deep within yourself. Sooner or later that wound will bleed again making that "band-aid" almost insignificant. It will no longer be able to stop the blood from gushing out. How we view our selves and the way that we do or do not accept our physical bodies is a far more deep rooted issue than the eye can see. Of course that being in shape, liking your own reflection in the mirror, and accepting yourself is extremely important. However, we often get confused as to the chronological order that those occur. If you have always dealt with body image issues and insecurities they wont vanish out of thin air simply because you loose a few pounds of fat and add some muscle. Your insecurities will continue to lurk in your mind patiently waiting for the next opportunity to attack. No matter how lean, big, or toned you are you will never be satisfied with yourself if your self acceptance and happiness depend on those factors. So yes, by all means lift those heavy weights, follow your meal plan, and do your cardio... But do it because you enjoy it... because it& #39;s your lifestyle of choice... not because you believe that looking a certain way will somehow fix/change the way you feel on the inside. Just as much as you feed and exercise your body don& #39;t forget to do the same with your mind and soul... for they are the ones that truly require and deserve your undivided care.Happiness is an inside job.... #menthalhealth #fitnessofthemindbodyandsoul #strenghtcomesinallshapesandsizes #strongissexy #fitchicks #happinessisaninsidejob #muscles #progress #consistency #swole #flex #iifym #iifymgirls
- Just a little physique update (not that anyone cares lol) and some food for thought.....๐ŸŒฑ๐Ÿฏ It is a common misconception to believe that working out and getting "fit" will solve all of your body image issues and magically make them disappear. However, that is not the case. We are trying to heal a deep stab wound with a simple band-aid. It just simply won't work. It might cover the wound for a little while, but the pain and discomfort will continue to prevail deep within yourself. Sooner or later that wound will bleed again making that "band-aid" almost insignificant. It will no longer be able to stop the blood from gushing out. How we view our selves and the way that we do or do not accept our physical bodies is a far more deep rooted issue than the eye can see. Of course that being in shape, liking your own reflection in the mirror, and accepting yourself is extremely important. However, we often get confused as to the chronological order that those occur. If you have always dealt with body image issues and insecurities they wont vanish out of thin air simply because you loose a few pounds of fat and add some muscle. Your insecurities will continue to lurk in your mind patiently waiting for the next opportunity to attack. No matter how lean, big, or toned you are you will never be satisfied with yourself if your self acceptance and happiness depend on those factors. So yes, by all means lift those heavy weights, follow your meal plan, and do your cardio... But do it because you enjoy it... because it's your lifestyle of choice... not because you believe that looking a certain way will somehow fix/change the way you feel on the inside. Just as much as you feed and exercise your body don't forget to do the same with your mind and soul... for they are the ones that truly require and deserve your undivided care.Happiness is an inside job.... #menthalhealth #fitnessofthemindbodyandsoul #strenghtcomesinallshapesandsizes #strongissexy #fitchicks #happinessisaninsidejob #muscles #progress #consistency #swole #flex #iifym #iifymgirls
- SLOW progress is the best progress!! Slimmer waist, tighter abs and legs, smaller arms ! Whole body...๐Ÿ’ฅOnly 2 MONTHS difference but it is a HEALTHY difference! I still want to enjoy my fav food, have a lot of energy to workout and build those muscles ! Maybe it is not a huge transformation but it is my healthy, positive BODY & MIND transformation! UPS AND DOWNS in this pic but never giving up!! ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ˜๐Ÿ’ช๐Ÿป. โ€ข. #shredding #gains #girlswholift #weightlifting #macros #iifymgirls #iifym #motivation #transformation #progress #bodybuilding #bodytransformation #foodlover
- SLOW progress is the best progress!! Slimmer waist, tighter abs and legs, smaller arms ! Whole body...๐Ÿ’ฅOnly 2 MONTHS difference but it is a HEALTHY difference! I still want to enjoy my fav food, have a lot of energy to workout and build those muscles ! Maybe it is not a huge transformation but it is my healthy, positive BODY & MIND transformation! UPS AND DOWNS in this pic but never giving up!! ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ˜๐Ÿ’ช๐Ÿป. โ€ข. #shredding #gains #girlswholift #weightlifting #macros #iifymgirls #iifym #motivation #transformation #progress #bodybuilding #bodytransformation #foodlover
- SLOW progress is the best progress!! Slimmer waist, tighter abs and legs, smaller arms ! Whole body...๐Ÿ’ฅOnly 2 MONTHS difference but it is a HEALTHY difference! I still want to enjoy my fav food, have a lot of energy to workout and build those muscles ! Maybe it is not a huge transformation but it is my healthy, positive BODY & MIND transformation! UPS AND DOWNS in this pic but never giving up!! ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ˜๐Ÿ’ช๐Ÿป. โ€ข. #shredding #gains #girlswholift #weightlifting #macros #iifymgirls #iifym #motivation #transformation #progress #bodybuilding #bodytransformation #foodlover
- A full day of eating in picture form. Today is my rest day from lifting so I don't take any supplements for protien. I try to hit all my macros with nutrient dense foods. 1280 Calories: 113g carbs, 43g fat, 106g protien I have a BIG issue with having a sweet tooth. If chocolateโ€‹ is in my home I will find it with the determination as if I Liam Neeson and eat it all. Thus I do not keep any in the house. Instead I use fruit and berries (especially pomegranate seeds or apples with some #elliotsadultnutbutter ) for that sugar craving. If I am craving a pastry or specifically chocolate that's when I'll go for some packaged products like #thelionspack or #doughbardoughnuts, just to get me through that hump with out shoving me off course. #macroswithjen #fitnessbeginner #weightliftingbeginner #fitlifestyle #fitlife #iifym #fitfam #fitfood #heathychoices #healthyeating #healthyfood #healthyliving #eatinghealthy #eatingsmart #dairyfree #nodairy #fitspiration #wegotthis #youcandoit #weightloss #mfp #myfitnesspal #murves #weightliftingnovice #fitnessjourney #justthebeginning
- A full day of eating in picture form. Today is my rest day from lifting so I don& #39;t take any supplements for protien. I try to hit all my macros with nutrient dense foods. 1280 Calories: 113g carbs, 43g fat, 106g protien I have a BIG issue with having a sweet tooth. If chocolateโ€‹ is in my home I will find it with the determination as if I Liam Neeson and eat it all. Thus I do not keep any in the house. Instead I use fruit and berries (especially pomegranate seeds or apples with some #elliotsadultnutbutter ) for that sugar craving. If I am craving a pastry or specifically chocolate that& #39;s when I& #39;ll go for some packaged products like #thelionspack or #doughbardoughnuts , just to get me through that hump with out shoving me off course. #macroswithjen #fitnessbeginner #weightliftingbeginner #fitlifestyle #fitlife #iifym #fitfam #fitfood #heathychoices #healthyeating #healthyfood #healthyliving #eatinghealthy #eatingsmart #dairyfree #nodairy #fitspiration #wegotthis #youcandoit #weightloss #mfp #myfitnesspal #murves #weightliftingnovice #fitnessjourney #justthebeginning
- A full day of eating in picture form. Today is my rest day from lifting so I don't take any supplements for protien. I try to hit all my macros with nutrient dense foods. 1280 Calories: 113g carbs, 43g fat, 106g protien I have a BIG issue with having a sweet tooth. If chocolateโ€‹ is in my home I will find it with the determination as if I Liam Neeson and eat it all. Thus I do not keep any in the house. Instead I use fruit and berries (especially pomegranate seeds or apples with some #elliotsadultnutbutter ) for that sugar craving. If I am craving a pastry or specifically chocolate that's when I'll go for some packaged products like #thelionspack or #doughbardoughnuts, just to get me through that hump with out shoving me off course. #macroswithjen #fitnessbeginner #weightliftingbeginner #fitlifestyle #fitlife #iifym #fitfam #fitfood #heathychoices #healthyeating #healthyfood #healthyliving #eatinghealthy #eatingsmart #dairyfree #nodairy #fitspiration #wegotthis #youcandoit #weightloss #mfp #myfitnesspal #murves #weightliftingnovice #fitnessjourney #justthebeginning
- Delicious din-din tonight!! Featuring the ever so yummy swai ๐ŸŸ! HUGE Bowl of spinach (because micros ๐Ÿ˜‰) topped with a baked chitpole swai filet, a dollop of @chobani Mezรจ Dip Smoked Onion & Parmesan, sprinkled with @thegoodbeans Thai Coconut Lemongrass Chickpeas, @navitasorganics pepitas, and diced red & green bell peppers!! So delicious, such an underrated fish! ๐Ÿ‘Œ๐Ÿผ#dinner #dietetics #wholefoods #weightloss #eatright #eatfresh #eattogrow #eatyourveggies #eatyourgreens #rdtobe #toledoohio #iifym #protein #healthyeats #fitfoodie #fresheats #foodisfuel #salad #spinach #micros #macros #nutrition #nutritionist #nutritionable #balance #veggies #cleaneats #cleaneating
- Delicious din-din tonight!! Featuring the ever so yummy swai ๐ŸŸ! HUGE Bowl of spinach (because micros ๐Ÿ˜‰) topped with a baked chitpole swai filet, a dollop of @chobani Mezรจ Dip Smoked Onion & Parmesan, sprinkled with @thegoodbeans Thai Coconut Lemongrass Chickpeas, @navitasorganics pepitas, and diced red & green bell peppers!! So delicious, such an underrated fish! ๐Ÿ‘Œ๐Ÿ #dinner #dietetics #wholefoods #weightloss #eatright #eatfresh #eattogrow #eatyourveggies #eatyourgreens #rdtobe #toledoohio #iifym #protein #healthyeats #fitfoodie #fresheats #foodisfuel #salad #spinach #micros #macros #nutrition #nutritionist #nutritionable #balance #veggies #cleaneats #cleaneating
- Delicious din-din tonight!! Featuring the ever so yummy swai ๐ŸŸ! HUGE Bowl of spinach (because micros ๐Ÿ˜‰) topped with a baked chitpole swai filet, a dollop of @chobani Mezรจ Dip Smoked Onion & Parmesan, sprinkled with @thegoodbeans Thai Coconut Lemongrass Chickpeas, @navitasorganics pepitas, and diced red & green bell peppers!! So delicious, such an underrated fish! ๐Ÿ‘Œ๐Ÿผ#dinner #dietetics #wholefoods #weightloss #eatright #eatfresh #eattogrow #eatyourveggies #eatyourgreens #rdtobe #toledoohio #iifym #protein #healthyeats #fitfoodie #fresheats #foodisfuel #salad #spinach #micros #macros #nutrition #nutritionist #nutritionable #balance #veggies #cleaneats #cleaneating
- Blood flow restriction (BFR) is a training strategy where one uses a cuff or wrap placed around a limb (as shown above) with roughly 7/10 tightness during exercise. You perform an exercise with BFR using light loads (20-30% of 1RM) for high repetitions. Why? Well, through research we know that you are able to achieve similar muscle growth relative to traditional resistance training (70-80% of 1RM), and its safe. Sounds crazy right? _____ The traditional way you perform BFR is for 4 sets total of 30, 15, 15, and 15 reps with ~30sec rest between sets. This has been shown to be superior to resistance training with similar loads (think very high reps). But similar in muscular size when compared to heavy resistance training (how most of us train). In regards to strength, there seems to be a trend for slightly better outcomes in traditional heavy lifting compared to BFR (duh lol) _____ BFR is not magic, it is not the secret to gains city. It is simply another tool in the tool belt. If at any point you cannot train heavy, for example if you are experiencing aches and pains, then BFR may be of assistance. A lot of folks simply toss them in at the end of an arm or leg workout for the pump but it really isnโ€™t any better than traditional heavy lifting. It is just an option for when you canโ€™t or donโ€™t want to lift heavy while not losing hypertrophy progress. _____ Learn more: https://www.strengthandconditioningresearch.com/blood-flow-restriction-training-bfr/
- Blood flow restriction (BFR) is a training strategy where one uses a cuff or wrap placed around a limb (as shown above) with roughly 7/10 tightness during exercise. You perform an exercise with BFR using light loads (20-30% of 1RM) for high repetitions. Why? Well, through research we know that you are able to achieve similar muscle growth relative to traditional resistance training (70-80% of 1RM), and its safe. Sounds crazy right? _____ The traditional way you perform BFR is for 4 sets total of 30, 15, 15, and 15 reps with ~30sec rest between sets. This has been shown to be superior to resistance training with similar loads (think very high reps). But similar in muscular size when compared to heavy resistance training (how most of us train). In regards to strength, there seems to be a trend for slightly better outcomes in traditional heavy lifting compared to BFR (duh lol) _____ BFR is not magic, it is not the secret to gains city. It is simply another tool in the tool belt. If at any point you cannot train heavy, for example if you are experiencing aches and pains, then BFR may be of assistance. A lot of folks simply toss them in at the end of an arm or leg workout for the pump but it really isnโ€™t any better than traditional heavy lifting. It is just an option for when you canโ€™t or donโ€™t want to lift heavy while not losing hypertrophy progress. _____ Learn more: https://www.strengthandconditioningresearch.com/blood-flow-restriction-training-bfr/
- Blood flow restriction (BFR) is a training strategy where one uses a cuff or wrap placed around a limb (as shown above) with roughly 7/10 tightness during exercise. You perform an exercise with BFR using light loads (20-30% of 1RM) for high repetitions. Why? Well, through research we know that you are able to achieve similar muscle growth relative to traditional resistance training (70-80% of 1RM), and its safe. Sounds crazy right? _____ The traditional way you perform BFR is for 4 sets total of 30, 15, 15, and 15 reps with ~30sec rest between sets. This has been shown to be superior to resistance training with similar loads (think very high reps). But similar in muscular size when compared to heavy resistance training (how most of us train). In regards to strength, there seems to be a trend for slightly better outcomes in traditional heavy lifting compared to BFR (duh lol) _____ BFR is not magic, it is not the secret to gains city. It is simply another tool in the tool belt. If at any point you cannot train heavy, for example if you are experiencing aches and pains, then BFR may be of assistance. A lot of folks simply toss them in at the end of an arm or leg workout for the pump but it really isnโ€™t any better than traditional heavy lifting. It is just an option for when you canโ€™t or donโ€™t want to lift heavy while not losing hypertrophy progress. _____ Learn more: https://www.strengthandconditioningresearch.com/blood-flow-restriction-training-bfr/

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