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fattofit - 3.5m posts

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  • Y’all. I am obsessed with my new magnets 🤣🤣 if you don’t have them you need them ASAP 😂 *For the people asking I got these from @nobsbuttonsdotcom on Etsy!*
  • Y’all. I am obsessed with my new magnets 🤣🤣 if you don’t have them you need them ASAP 😂 *For the people asking I got these from @nobsbuttonsdotcom on Etsy!*
  • 140 26 4 hours ago
  • Love this one from @saltylifts 🙌🏽
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Today we have the infamous golden (red) pyramid of fat loss! 🌟 Have you been spinning your wheels trying to lose fat?
.
🤯For so long, I focused on the wrong thing. I wasn’t tuned into my diet, I was doing boatloads of cardio, not lifting weights, drinking skinny teas & taking fat burners. If it said “lose weight fast”, I probably tried it!
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🖐🏼Fast forward five years... and lots of mistakes later, I created this little pyramid for you guys so you know what to focus on when you are trying to tone up and lose fat.
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⚠️Here’s the golden pyramid of fat loss for you guys!
.
1️⃣Calorie Deficit: Eating less calories than your body needs is the only way to lose fat!
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2️⃣Eat Enough Protein: to maintain muscle mass, to recover from workouts, to keep you full & satiated when you’re dieting & so you get toned aka you don’t turn “skinny fat”
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3️⃣Lift Weights: 2-5x a week! (usually 3-4 is a sweet spot for most people) don’t be afraid to go heavy, it WON’T make you bulky unless you eat too many calories.
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4️⃣Sleep: 7-9 hours a night to recover, rest and keep your hunger levels in check. when you don’t sleep enough, your body will be hungrier. so get those Zzzs!
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5️⃣Cardio, Movement, and 10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
.
☝🏼Find what works for you, your lifestyle, habits, and preferences. Focus on the BIG stuff and don’t let the little things distract you from the big picture.
.
Tag a friend who needs to see this and bookmark it for later !! 💙
  • Love this one from @saltylifts 🙌🏽
    .
    Today we have the infamous golden (red) pyramid of fat loss! 🌟 Have you been spinning your wheels trying to lose fat?
    .
    🤯For so long, I focused on the wrong thing. I wasn’t tuned into my diet, I was doing boatloads of cardio, not lifting weights, drinking skinny teas & taking fat burners. If it said “lose weight fast”, I probably tried it!
    .
    🖐🏼Fast forward five years... and lots of mistakes later, I created this little pyramid for you guys so you know what to focus on when you are trying to tone up and lose fat.
    .
    ⚠️Here’s the golden pyramid of fat loss for you guys!
    .
    1️⃣Calorie Deficit: Eating less calories than your body needs is the only way to lose fat!
    .
    2️⃣Eat Enough Protein: to maintain muscle mass, to recover from workouts, to keep you full & satiated when you’re dieting & so you get toned aka you don’t turn “skinny fat”
    .
    3️⃣Lift Weights: 2-5x a week! (usually 3-4 is a sweet spot for most people) don’t be afraid to go heavy, it WON’T make you bulky unless you eat too many calories.
    .
    4️⃣Sleep: 7-9 hours a night to recover, rest and keep your hunger levels in check. when you don’t sleep enough, your body will be hungrier. so get those Zzzs!
    .
    5️⃣Cardio, Movement, and 10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
    .
    ☝🏼Find what works for you, your lifestyle, habits, and preferences. Focus on the BIG stuff and don’t let the little things distract you from the big picture.
    .
    Tag a friend who needs to see this and bookmark it for later !! 💙
  • 2,538 47 23 March, 2019

Latest Instagram Posts

  • Another clip from my bathroom workout! **Don’t do this if your balance isn’t great or if you do not feel safe standing on the side of the tub!** I’m holding onto the wall which you can’t see in the frame. Also, don’t do this if your tub is wet… I don’t think I have to say that, but just in case. I do 3-4 sets of 10 reps for this move, but modify that to be appropriate for your level. .

You could modify this to stand with feet flat on the floor and push up on your toes. Use a support for balance as needed. If you need an extra challenge for your calves, you could add weight (weighted vest, hold a kettlebell etc) or use a machine at the gym to add weight resistance. . .

If you are low on time. Low on money. Low on experience. Or any combination of those, let me help you get in shape! My goal is to help beginners with low budgets and low time availability head towards a healthier life. I’m certified personal trainer and a busy mom too, so I know how to push past barriers to help you reach your goals! .

Follow along for more health and fitness tips. And I’d love for you to subscribe to my YouTube channel for more free guidance. ☺️ Link in bio. Give-aways start at 1000 followers on each platform.
  • Another clip from my bathroom workout! **Don’t do this if your balance isn’t great or if you do not feel safe standing on the side of the tub!** I’m holding onto the wall which you can’t see in the frame. Also, don’t do this if your tub is wet… I don’t think I have to say that, but just in case. I do 3-4 sets of 10 reps for this move, but modify that to be appropriate for your level. .

    You could modify this to stand with feet flat on the floor and push up on your toes. Use a support for balance as needed. If you need an extra challenge for your calves, you could add weight (weighted vest, hold a kettlebell etc) or use a machine at the gym to add weight resistance. . .

    If you are low on time. Low on money. Low on experience. Or any combination of those, let me help you get in shape! My goal is to help beginners with low budgets and low time availability head towards a healthier life. I’m certified personal trainer and a busy mom too, so I know how to push past barriers to help you reach your goals! .

    Follow along for more health and fitness tips. And I’d love for you to subscribe to my YouTube channel for more free guidance. ☺️ Link in bio. Give-aways start at 1000 followers on each platform.
  • 2 1 50 minutes ago
  • 💁🏽‍♀️Lunch in 15 minutes.
This skillet recipe makes our Monday afternoon easy and delicious.
This is one of my favorite go-to-meals that is fast, easy to fix, and full of flavor. —
On my plate: Keto Kielbasa Skillet 
Turkey kielbasa •zucchini• red peppers• yellow pepper
—
🥬 Try my meal plans⤵️
www.thetraplab.com
—
Ready to start you weight loss journey? 
Click the link in my bio and join our tribe💫
  • 💁🏽‍♀️Lunch in 15 minutes.
    This skillet recipe makes our Monday afternoon easy and delicious.
    This is one of my favorite go-to-meals that is fast, easy to fix, and full of flavor. —
    On my plate: Keto Kielbasa Skillet
    Turkey kielbasa •zucchini• red peppers• yellow pepper

    🥬 Try my meal plans⤵️
    www.thetraplab.com

    Ready to start you weight loss journey?
    Click the link in my bio and join our tribe💫
  • 3 1 50 minutes ago
  • Dear Doctors: 
You said it couldn’t be done. You made me weak when my soul was already dark. I could of given up and kept lying in bed with unreal #chronicpain wasting my life and continued to gain weight from depression and being a #foodaddict but... I didn’t. You had no faith in me and probably never even cared but... you were WRONG. 
I can walk, I can run, and I built back my body and I’m strong once again. 
I’m not perfect, I’m still in pain, I’m half robot, but I’m STILL STANDING. 
You were wrong and apology or not I’m going to get past this hate towards all of you and let it go. 
I used my hate for fuel to push myself beyond limits at the gym and be able to stand, walk, run, workout, and accomplish things that I shouldn’t of been able to do so in those regards. I Thank you 🙏
Having hate in my body isn’t something I like to share. I’m a loving guy and I have a big heart ❤️ but I had to get this out of me. 
It’s been too long now and I’m going to use heart, determination, and a ton of music 🎶 to finish my journey. 
I honestly hope no one ever feels what I felt over the last 12 years + but if you go through the health care system with problems that they can’t fix or don’t know what to do 🤷🏻‍♂️ You basically get thrown pills and that’s supposed to be OK. It’s NOT. 
This is the last time I ever mention this because I must HEAL. 
Kevin 
#foodscars
#360spinalfusion
  • Dear Doctors:
    You said it couldn’t be done. You made me weak when my soul was already dark. I could of given up and kept lying in bed with unreal #chronicpain wasting my life and continued to gain weight from depression and being a #foodaddict but... I didn’t. You had no faith in me and probably never even cared but... you were WRONG.
    I can walk, I can run, and I built back my body and I’m strong once again.
    I’m not perfect, I’m still in pain, I’m half robot, but I’m STILL STANDING.
    You were wrong and apology or not I’m going to get past this hate towards all of you and let it go.
    I used my hate for fuel to push myself beyond limits at the gym and be able to stand, walk, run, workout, and accomplish things that I shouldn’t of been able to do so in those regards. I Thank you 🙏
    Having hate in my body isn’t something I like to share. I’m a loving guy and I have a big heart ❤️ but I had to get this out of me.
    It’s been too long now and I’m going to use heart, determination, and a ton of music 🎶 to finish my journey.
    I honestly hope no one ever feels what I felt over the last 12 years + but if you go through the health care system with problems that they can’t fix or don’t know what to do 🤷🏻‍♂️ You basically get thrown pills and that’s supposed to be OK. It’s NOT.
    This is the last time I ever mention this because I must HEAL.
    Kevin
    #foodscars
    #360spinalfusion
  • 6 1 57 minutes ago
  • First meal out since I started back on Keto was a great success!! Cobb Salad and a full fat Cappuccino. 👌🏻
  • First meal out since I started back on Keto was a great success!! Cobb Salad and a full fat Cappuccino. 👌🏻
  • 5 1 58 minutes ago
  • Went for a run ...ended up at the new ninja course at the park near my house 🤘🏻it’s safe to say I get easily distracted. I’m going to start coming back here to practice my ninja skills after all my runs.
  • Went for a run ...ended up at the new ninja course at the park near my house 🤘🏻it’s safe to say I get easily distracted. I’m going to start coming back here to practice my ninja skills after all my runs.
  • 6 1 59 minutes ago
  • Physique check 💁🏻‍♀️ ya girl hit the 150’s. Extremely happy with the gains I’ve made over the past few weeks! More defined quads, knots in the back and shoulders😍😍Not much weight loss recently (which I’m fine with) going to shred one more time before summer! But advise GIRLS: do not become obsessed with the scale. If you are putting in work something will happen. May not be fat loss but you may be building muscle! Keep in mind our hormones cause of to retain water during certain times of the month! Women fluctuate between 45-60% water weight. I was at 57 a week ago! I had gained 7 lbs and freaked out. Once aunt flow left, so did the water weight. Water weight today was at 47%! Keep pushing forward and results will come ❤️❤️❤️ #physiqueupdate #weightlosstransformation #weightloss #weightlossjourney #fitness #fitnesslover #fattofit #gymlife #gains #gymmotivation #fitnessmotivation #fitnessinspiration. #fitlife
  • Physique check 💁🏻‍♀️ ya girl hit the 150’s. Extremely happy with the gains I’ve made over the past few weeks! More defined quads, knots in the back and shoulders😍😍Not much weight loss recently (which I’m fine with) going to shred one more time before summer! But advise GIRLS: do not become obsessed with the scale. If you are putting in work something will happen. May not be fat loss but you may be building muscle! Keep in mind our hormones cause of to retain water during certain times of the month! Women fluctuate between 45-60% water weight. I was at 57 a week ago! I had gained 7 lbs and freaked out. Once aunt flow left, so did the water weight. Water weight today was at 47%! Keep pushing forward and results will come ❤️❤️❤️ #physiqueupdate #weightlosstransformation #weightloss #weightlossjourney #fitness #fitnesslover #fattofit #gymlife #gains #gymmotivation #fitnessmotivation #fitnessinspiration . #fitlife
  • 24 3 59 minutes ago
  • One thing I cant wait for is to wear what I want and feel comfortable in it, I live in the colour black and feel it doesn't reflect my personality! I don't wear what I want as I don't feel confident or comfortable but I'm working on it, I'm slowly introducing more patterns and colours which really is not what I'm use to xx 
I don't know if it's just a generous size but this top is from primark and it's a size 14 which makes me happy 😅
  • One thing I cant wait for is to wear what I want and feel comfortable in it, I live in the colour black and feel it doesn't reflect my personality! I don't wear what I want as I don't feel confident or comfortable but I'm working on it, I'm slowly introducing more patterns and colours which really is not what I'm use to xx
    I don't know if it's just a generous size but this top is from primark and it's a size 14 which makes me happy 😅
  • 11 5 1 hour ago
  • Breakfast
✅ qunioa, hemp seeds, chia seeds and almond butter w/ 1 of the boiled eggs and a 3 egg whites 
Lunch
✔ tofu scramble,  brown jasmine rice and veggies
  • Breakfast
    ✅ qunioa, hemp seeds, chia seeds and almond butter w/ 1 of the boiled eggs and a 3 egg whites
    Lunch
    ✔ tofu scramble, brown jasmine rice and veggies
  • 6 1 1 hour ago
  • Everything moved pretty well. Ended up with an extra set, but I did take 3 scoops of preworkout today... so I blame it on that. Please know that I sometimes yell when lifting, so excuse that on the videos. 🤷‍♀️
.

Squats 5x5 @ 175lbs
Actually did 6. First video shown is set 6.
.

Safety bar squats. Pause in the hole. 4x4 @ 160lbs
Had to lighten it up 10lbs the last few sets. 
Second Video is my first set at 160lbs.
.

I did some accessory work and the last video is walking lunges with chains. Down and back is a set. I did 3 sets. Along with a few other accessories and 20 minutes of cardio. .
.
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#gwpl #powerlifting #arkansaspowerlifting #beastmode #womenwholift #girlswholift #gym #gymlife #strong #fattofit #fatasstobadass #fitnessmotivation #squats #squatgoals
  • Everything moved pretty well. Ended up with an extra set, but I did take 3 scoops of preworkout today... so I blame it on that. Please know that I sometimes yell when lifting, so excuse that on the videos. 🤷‍♀️
    .

    Squats 5x5 @ 175lbs
    Actually did 6. First video shown is set 6.
    .

    Safety bar squats. Pause in the hole. 4x4 @ 160lbs
    Had to lighten it up 10lbs the last few sets.
    Second Video is my first set at 160lbs.
    .

    I did some accessory work and the last video is walking lunges with chains. Down and back is a set. I did 3 sets. Along with a few other accessories and 20 minutes of cardio. .
    .
    .
    #gwpl #powerlifting #arkansaspowerlifting #beastmode #womenwholift #girlswholift #gym #gymlife #strong #fattofit #fatasstobadass #fitnessmotivation #squats #squatgoals
  • 10 1 1 hour ago
  • Stroganoff 😍
  • Stroganoff 😍
  • 13 1 1 hour ago
  • 😬
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This is how date day part 2 ended... carbs on carbs on cheese on carbs. I barely ate 1 portion though and we’ve bought most of it home.. he can take them for lunches so I don’t get tempted! All tracked as best as possible and as I had very few points during the day, I’m only just over dailies 🙈 .
We went for a 2 mile walk around Sherwood Forest this afternoon, which was lovely and got me a few activity points banked! I actually miss the countryside so much. I love the city but I will forever want to be back surrounded by trees and fields 🌳🌲 . 
Most importantly tho, I’ve had the actual best couple of days. My mood couldn’t be any different to last week and I just feel me again🖤🎉
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.
.
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#wwfreestyle #wellnessthatworks #weightloss #fattofit #weightlossjourney #ww #wwuk #weightwatchers #frankieandbennys #carbsoncarbs
  • 😬
    .
    This is how date day part 2 ended... carbs on carbs on cheese on carbs. I barely ate 1 portion though and we’ve bought most of it home.. he can take them for lunches so I don’t get tempted! All tracked as best as possible and as I had very few points during the day, I’m only just over dailies 🙈 .
    We went for a 2 mile walk around Sherwood Forest this afternoon, which was lovely and got me a few activity points banked! I actually miss the countryside so much. I love the city but I will forever want to be back surrounded by trees and fields 🌳🌲 .
    Most importantly tho, I’ve had the actual best couple of days. My mood couldn’t be any different to last week and I just feel me again🖤🎉
    .
    .
    .
    .
    #wwfreestyle #wellnessthatworks #weightloss #fattofit #weightlossjourney #ww #wwuk #weightwatchers #frankieandbennys #carbsoncarbs
  • 4 1 1 hour ago
  • After a brilliant weekend, in which I think I spent 90% of the time either being g drunk or hungover, a good session in the gym was needed to sweat the alcohol out! 1200 calorie burn is nooiiiice! 
Always work out on a Monday

#weightloss #fattofit #obesetobeast #gym #fitfam #fit
  • After a brilliant weekend, in which I think I spent 90% of the time either being g drunk or hungover, a good session in the gym was needed to sweat the alcohol out! 1200 calorie burn is nooiiiice!
    Always work out on a Monday

    #weightloss #fattofit #obesetobeast #gym #fitfam #fit
  • 7 0 1 hour ago
  • We all fall off the wagon. Nobody is perfect.
So when this happens don’t beat yourself up. Stop, breathe, recalibrate and get back on the horse.
It not the end of the world but it’s ok to take a moment for yourself. Many times when you don’t you’ll get burnt out.
So take a sec to pause and dust yourself off.
Now it’s time to get back to work. Make this Monday count!
—————
#grizzlytribe
#grizzlybearlife
#kgrizzly
  • We all fall off the wagon. Nobody is perfect.
    So when this happens don’t beat yourself up. Stop, breathe, recalibrate and get back on the horse.
    It not the end of the world but it’s ok to take a moment for yourself. Many times when you don’t you’ll get burnt out.
    So take a sec to pause and dust yourself off.
    Now it’s time to get back to work. Make this Monday count!
    —————
    #grizzlytribe
    #grizzlybearlife
    #kgrizzly
  • 22 1 1 hour ago
  • 10 miles 💎 feeling so happy to hit that again. I actually did 5 and was struggling, then had these leftovers and knocked out another 5 so much easier! Still learning to fuel myself properly and what works for me for sure!

Kielbasa and potatoes, almost 450 calories for 4 oz of each. So pretty high calorie, fairly low carb, very high fat. I don't have it often because it takes a good chunk of my calories but it's so yummy, super easy, and very filling fuel so I savor it.

Preheat oven to 400 F
1 pkg kielbasa, 3-4 potatoes
1 tbsp oil
1 tbsp parsley
1-1.5 tsp garlic powder

Put it all in a bowl and mix. 2 bowls would be helpful but I just pick the potatoes out by hand. You can def cook them together but I find the kielbasa gets too crispy for my liking by the time the potatoes are done.

Put potatoes in for 10 minutes, flip them and add the kielbasa, cook for another 10 min, flip, 5 minutes and done. Super simple and I like it because I suck at weighing out mixed foods but this makes it easy.
  • 10 miles 💎 feeling so happy to hit that again. I actually did 5 and was struggling, then had these leftovers and knocked out another 5 so much easier! Still learning to fuel myself properly and what works for me for sure!

    Kielbasa and potatoes, almost 450 calories for 4 oz of each. So pretty high calorie, fairly low carb, very high fat. I don't have it often because it takes a good chunk of my calories but it's so yummy, super easy, and very filling fuel so I savor it.

    Preheat oven to 400 F
    1 pkg kielbasa, 3-4 potatoes
    1 tbsp oil
    1 tbsp parsley
    1-1.5 tsp garlic powder

    Put it all in a bowl and mix. 2 bowls would be helpful but I just pick the potatoes out by hand. You can def cook them together but I find the kielbasa gets too crispy for my liking by the time the potatoes are done.

    Put potatoes in for 10 minutes, flip them and add the kielbasa, cook for another 10 min, flip, 5 minutes and done. Super simple and I like it because I suck at weighing out mixed foods but this makes it easy.
  • 16 1 1 hour ago