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  • CARBS. EAT THEM! 
For both energy and recovery, athletes need carbs more than they might realise. In the morning or at night, total daily intake is what really matters. Once you’ve got that down, then we can talk specific timing. 
DM for info

#Repost @skiman.factual.fitness with @get_repost
・・・
CARBS NIGHT VS CARBS DAYTIME by @skiman.factual.fitness

I wanted to talk about this topic as I believe that carbohydrates get a bad rap most of the time for being stored as fat.  With that being said it also gets a bad rap for eating them later in the day.  I have also found by testing some methods on my own that may be anecdotal that limiting a few hours before bed is also benifitcial in deep/rem sleep.

Nutrition experts of the last few years have been pushing for new diets that call for moving carb intake to the end of the day. John Keifer’s “Carb Back-Loading” protocol, and “Carb Nite” diet, make a case for eating most of the carbs at the end of the day.  Which in turn you are basically eating your protein and fats during the daytime, most advocate meats and nuts, of course there are several options here as well.

So let's talk about some studies.  A study in 1997(1) showed that eating 70% of their carbohydrate intake resulted in weight/fat loss.  This was due to the morning carb eaters losing 30% of their weight from muscle, versus the evening carb group, who lost only 7% muscle.

Another study in 2011(2) took police officers into two groups over a 6 month period and fed one group carbs in the morning and the other group in the evening.  The results were the same. The evening carb group showed improved body composition, and improvements in overall health markers.

Lastly but the same authors of the study up above showed that (3) a low caloric intake with carbs placed in the evening could positively affect hormones.  It was stated that with hormones being balance that it could help prevent hungers and cravings and also aid in dietary adherence.

Bottom line they are amazing for fuel and recovery and should be part of any BALANCED meal plan.  If you are trying to lose or gain weight the bottom line is that you have the appropriate fuel intake for your fitness goals!
  • CARBS. EAT THEM!
    For both energy and recovery, athletes need carbs more than they might realise. In the morning or at night, total daily intake is what really matters. Once you’ve got that down, then we can talk specific timing.
    DM for info

    #Repost @skiman.factual.fitness with @get_repost
    ・・・
    CARBS NIGHT VS CARBS DAYTIME by @skiman.factual.fitness

    I wanted to talk about this topic as I believe that carbohydrates get a bad rap most of the time for being stored as fat. With that being said it also gets a bad rap for eating them later in the day. I have also found by testing some methods on my own that may be anecdotal that limiting a few hours before bed is also benifitcial in deep/rem sleep.

    Nutrition experts of the last few years have been pushing for new diets that call for moving carb intake to the end of the day. John Keifer’s “Carb Back-Loading” protocol, and “Carb Nite” diet, make a case for eating most of the carbs at the end of the day. Which in turn you are basically eating your protein and fats during the daytime, most advocate meats and nuts, of course there are several options here as well.

    So let's talk about some studies. A study in 1997(1) showed that eating 70% of their carbohydrate intake resulted in weight/fat loss. This was due to the morning carb eaters losing 30% of their weight from muscle, versus the evening carb group, who lost only 7% muscle.

    Another study in 2011(2) took police officers into two groups over a 6 month period and fed one group carbs in the morning and the other group in the evening. The results were the same. The evening carb group showed improved body composition, and improvements in overall health markers.

    Lastly but the same authors of the study up above showed that (3) a low caloric intake with carbs placed in the evening could positively affect hormones. It was stated that with hormones being balance that it could help prevent hungers and cravings and also aid in dietary adherence.

    Bottom line they are amazing for fuel and recovery and should be part of any BALANCED meal plan. If you are trying to lose or gain weight the bottom line is that you have the appropriate fuel intake for your fitness goals!

  •  1  1  1 November, 2019
  • #sweetpotato muffin in Tokyo - might have to make this when I get home!
  • #sweetpotato muffin in Tokyo - might have to make this when I get home!

  •  7  2  1 November, 2019
  • How to start a debate: Ask a room full of people if pineapple 🍍 belongs on pizza 🍕
.
My go to 🍕 pizza order & how I track eats from restaurants into my macros👇 (@blazepizza has an online nutrition calculator, but if you’re at a restaurant without any nutritional info, read on for some tips!)
.
Gluten free crust 🍕 
Extra ricotta cheese 🧀 
Chickie 🍗 
Shroomies 🍄 
Onions, tomatoes & peppers 🌶 
Banana pepps 
Basil 🌿 sea salt & oregano
.
I try to get a source of protein with all of my meals, so although chicken 🍗 isn’t a typical pizza 🍕 topping, it provides a better balance for me and my 📊 goals & it’s tasty! (More on protein in an upcoming email 💌 newsletter!)
.
For my fellow macro magicians, some tops for tracking at a restaurant with no nutritional info:
.
Look up a chain restaurant 🍴 with a similar dish and log that OR estimate portion sizes and log by ingredient. 🥑 Say you’re having fish tacos. 🌮 Log the fish in estimated ounces, veggies/fillings like beans, rice 🍚 or avocado, and any side dishes as their own separate entry. Don’t forget to account for any oils used in cooking too. Super simple! 😤 Don’t overthink and stress about being perfect. Your body knows what to do with a few extra macros, TRUST.
.
Focus on the experience & company and if you feel like macros is taking more away from your life than adding to it, consider seeking an approach that aligns you with your goals in a more sustainable way. Sometimes it’s best to stick with a calorie goal as opposed to trying to play macro Tetris, and for some it’s just best to ditch the numbers completely & practice mindfulness - especially during 🏝 vacations or holidays. #macros #pizza #flannel #motivated #fitfoodie #happiness #pizzagains #eattoperform #fatlosstips #trusttheprocess #lookgoodfeelgood
  • How to start a debate: Ask a room full of people if pineapple 🍍 belongs on pizza 🍕
    .
    My go to 🍕 pizza order & how I track eats from restaurants into my macros👇 (@blazepizza has an online nutrition calculator, but if you’re at a restaurant without any nutritional info, read on for some tips!)
    .
    Gluten free crust 🍕
    Extra ricotta cheese 🧀
    Chickie 🍗
    Shroomies 🍄
    Onions, tomatoes & peppers 🌶
    Banana pepps
    Basil 🌿 sea salt & oregano
    .
    I try to get a source of protein with all of my meals, so although chicken 🍗 isn’t a typical pizza 🍕 topping, it provides a better balance for me and my 📊 goals & it’s tasty! (More on protein in an upcoming email 💌 newsletter!)
    .
    For my fellow macro magicians, some tops for tracking at a restaurant with no nutritional info:
    .
    Look up a chain restaurant 🍴 with a similar dish and log that OR estimate portion sizes and log by ingredient. 🥑 Say you’re having fish tacos. 🌮 Log the fish in estimated ounces, veggies/fillings like beans, rice 🍚 or avocado, and any side dishes as their own separate entry. Don’t forget to account for any oils used in cooking too. Super simple! 😤 Don’t overthink and stress about being perfect. Your body knows what to do with a few extra macros, TRUST.
    .
    Focus on the experience & company and if you feel like macros is taking more away from your life than adding to it, consider seeking an approach that aligns you with your goals in a more sustainable way. Sometimes it’s best to stick with a calorie goal as opposed to trying to play macro Tetris, and for some it’s just best to ditch the numbers completely & practice mindfulness - especially during 🏝 vacations or holidays. #macros #pizza #flannel #motivated #fitfoodie #happiness #pizzagains #eattoperform #fatlosstips #trusttheprocess #lookgoodfeelgood

  •  1,215  100  1 November, 2019
  • Celebrating #worldveganday and a chilly day in Chicago with a warm bowl of vegan soup 🍲 
Ditched animal products almost 5 years ago and haven’t looked back since. It’s made me a stronger athlete, reduced my environmental impact and improved my physical and mental health 🌱 
Recipe for vegan & gluten-free Chickpea Noodle Soup below, enjoy!

Chickpea Noodle Soup
2 tbsp oil
2 carrots, peeled and sliced or chopped
2 celery stalks, diced
1 small yellow onion, diced
4 garlic cloves, minced
1 tsp sea salt
1 tsp dried oregano
1 32oz box veggie broth
1 15oz can chickpeas
2 c dried pasta (I used @eatbanza for more protein and gluten-free noodles)
3 c kale or other green

To make:
In a medium pot, bring water to a boil and cook the pasta according to package. Drain and set aside. 
Meanwhile, in a large pot heat the oil until shiny. Add the carrots, celery, onion, garlic, salt and oregano and sauté until softened, about 5 minutes. Add the broth and chickpeas, bring to a boil and simmer for about 10 minutes. Shred the kale and add to the pot. Simmer for another 5 minutes to wilt. Adjust seasoning to taste. 
For serving, add pasta to a bowl and then ladle the soup on top 🥣 😋 store leftover pasta and soup separately {no soggy pasta}

Enjoy! What’s your favorite soup? I’m always looking for new ideas 😃

#vegansoup #veganrecipes #soupseason #souprecipe #chickpeanoodlesoup #plantbased #veganathlete #whatveganseat #veganbowls #glutenfreerecipes #cozykitchen #fallfood 
#vegancomfortfood #plantprotein #plantsrule #ultratraining #runningcoach #eattoperform #eatingistraining
  • Celebrating #worldveganday and a chilly day in Chicago with a warm bowl of vegan soup 🍲
    Ditched animal products almost 5 years ago and haven’t looked back since. It’s made me a stronger athlete, reduced my environmental impact and improved my physical and mental health 🌱
    Recipe for vegan & gluten-free Chickpea Noodle Soup below, enjoy!

    Chickpea Noodle Soup
    2 tbsp oil
    2 carrots, peeled and sliced or chopped
    2 celery stalks, diced
    1 small yellow onion, diced
    4 garlic cloves, minced
    1 tsp sea salt
    1 tsp dried oregano
    1 32oz box veggie broth
    1 15oz can chickpeas
    2 c dried pasta (I used @eatbanza for more protein and gluten-free noodles)
    3 c kale or other green

    To make:
    In a medium pot, bring water to a boil and cook the pasta according to package. Drain and set aside.
    Meanwhile, in a large pot heat the oil until shiny. Add the carrots, celery, onion, garlic, salt and oregano and sauté until softened, about 5 minutes. Add the broth and chickpeas, bring to a boil and simmer for about 10 minutes. Shred the kale and add to the pot. Simmer for another 5 minutes to wilt. Adjust seasoning to taste.
    For serving, add pasta to a bowl and then ladle the soup on top 🥣 😋 store leftover pasta and soup separately {no soggy pasta}

    Enjoy! What’s your favorite soup? I’m always looking for new ideas 😃

    #vegansoup #veganrecipes #soupseason #souprecipe #chickpeanoodlesoup #plantbased #veganathlete #whatveganseat #veganbowls #glutenfreerecipes #cozykitchen #fallfood
    #vegancomfortfood #plantprotein #plantsrule #ultratraining #runningcoach #eattoperform #eatingistraining

  •  26  1  1 November, 2019
  • ⁣
So want to gain weight, but fear is holding you back.⁣
⁣
✨F.ace E.verything A.nd R.ise✨⁣
⁣
I know this is harsh, but until you really want to face those fears you won’t…and the first step is to identify what’s stopping you from growing:⁣
⁣
🔻Why is seeing the scale go up so frightening? ⁣
⁣
🔻Why are you afraid to see your body grow?⁣
⁣
🔻Why are you afraid to have energy, to be strong, to build muscle, to eat more?⁣
⁣
🔻Why are you afraid of taking up space?⁣
⁣
Only you can answer these questions. But I’ll give you a hint, I bet your fear isn’t actually about gaining weight ➡️It’s about something deeper.⁣
⁣
For me, the fear of gaining weight was me being afraid to take up space, to authentically step into who I truly was as a person.⁣
⁣
⚡️Once you identify that root cause and decide you WANT to change, you start taking action, FACING the FEARS head on. ⁣
⁣
🔺You increase your calories. You eat even if you are scared initially. ⁣
⁣
🔺You pick a training program and you keep showing up for yourself, no matter how long it might take to see results.⁣
⁣
🔺You see the scale go up, but that’s your new goal, and you embrace that change. ⁣
⁣
🔺You have a bad body image day but instead of having a pity party you go make breakfast and hit the gym because you WANT this. ⁣
⁣
I know it’s hard, but I promise that once you start challenging your fears head on EVERYDAY, it gets easier. 
And you get stronger in more ways than one.

  • So want to gain weight, but fear is holding you back.⁣

    ✨F.ace E.verything A.nd R.ise✨⁣

    I know this is harsh, but until you really want to face those fears you won’t…and the first step is to identify what’s stopping you from growing:⁣

    🔻Why is seeing the scale go up so frightening? ⁣

    🔻Why are you afraid to see your body grow?⁣

    🔻Why are you afraid to have energy, to be strong, to build muscle, to eat more?⁣

    🔻Why are you afraid of taking up space?⁣

    Only you can answer these questions. But I’ll give you a hint, I bet your fear isn’t actually about gaining weight ➡️It’s about something deeper.⁣

    For me, the fear of gaining weight was me being afraid to take up space, to authentically step into who I truly was as a person.⁣

    ⚡️Once you identify that root cause and decide you WANT to change, you start taking action, FACING the FEARS head on. ⁣

    🔺You increase your calories. You eat even if you are scared initially. ⁣

    🔺You pick a training program and you keep showing up for yourself, no matter how long it might take to see results.⁣

    🔺You see the scale go up, but that’s your new goal, and you embrace that change. ⁣

    🔺You have a bad body image day but instead of having a pity party you go make breakfast and hit the gym because you WANT this. ⁣

    I know it’s hard, but I promise that once you start challenging your fears head on EVERYDAY, it gets easier.
    And you get stronger in more ways than one.

  •  252  22  1 November, 2019
  • "Relentless" is the belief that there is no such thing as good enough.

This is a mantra that our coaches instill in every person that walks through our doors.

It does not mean that you will be faster everyday.

It does not mean that you will be stronger every day.

It simply means that you will show up.

It means you will stay consistent to the path of reaching your goals.

It means you will fuel your body with proper nutrient dense foods and H2O. 
It means you will rest and recover when you need.

It means making one small step to getting better every day.

www.crossfitsherwoodpark.com <— contact us
  • "Relentless" is the belief that there is no such thing as good enough.

    This is a mantra that our coaches instill in every person that walks through our doors.

    It does not mean that you will be faster everyday.

    It does not mean that you will be stronger every day.

    It simply means that you will show up.

    It means you will stay consistent to the path of reaching your goals.

    It means you will fuel your body with proper nutrient dense foods and H2O.
    It means you will rest and recover when you need.

    It means making one small step to getting better every day.

    www.crossfitsherwoodpark.com <— contact us

  •  21  1  1 November, 2019
  • This couldn’t be more true. The word ‘diet’ can come with a lot of negative connotations, especially for athletes. You need to think of your eating as fuelling your training and matches to optimise performance, not as dieting. Eat to train, not exercise to assist a diet. 
#Repost @risevolleyball with @get_repost
・・・
Nutrition is a skill just like any other. It must be practiced regularly to become good at it.
-
This week is the starting point for nutrition. Instead of trying to be perfect, get good at ONE THING. This week's one thing:
BE WELL-FED.
-
Show up to practice with food in your body so you have energy and can perform well. Eat about an hour before to make sure your body has time to digest before hitting the court.
-
After practice, you need more food too. Whether it's dinner, a snack, or even the drive-thru, right now it doesn't matter. Just get some food down the hatch so your body can recover from all your hard work.
-
Remember: Athletes EAT & TRAIN, they don't diet & exercise. GOOD athletes are well-fed so practice feeding yourself well this week. -
-
#nutrition #volleyball #athletenutrition #nutritionforvolleyball #sportsnutrition #wellfed #volleyballathlete #risevolleyball #riseabove
  • This couldn’t be more true. The word ‘diet’ can come with a lot of negative connotations, especially for athletes. You need to think of your eating as fuelling your training and matches to optimise performance, not as dieting. Eat to train, not exercise to assist a diet.
    #Repost @risevolleyball with @get_repost
    ・・・
    Nutrition is a skill just like any other. It must be practiced regularly to become good at it.
    -
    This week is the starting point for nutrition. Instead of trying to be perfect, get good at ONE THING. This week's one thing:
    BE WELL-FED.
    -
    Show up to practice with food in your body so you have energy and can perform well. Eat about an hour before to make sure your body has time to digest before hitting the court.
    -
    After practice, you need more food too. Whether it's dinner, a snack, or even the drive-thru, right now it doesn't matter. Just get some food down the hatch so your body can recover from all your hard work.
    -
    Remember: Athletes EAT & TRAIN, they don't diet & exercise. GOOD athletes are well-fed so practice feeding yourself well this week. -
    -
    #nutrition #volleyball #athletenutrition #nutritionforvolleyball #sportsnutrition #wellfed #volleyballathlete #risevolleyball #riseabove

  •  4  3  1 November, 2019
  • Five Favorite Things Friday (pretend it’s a real thing 😜)⁣
⁣
I always love reading random tidbits about people so today I’m sharing 5 of my current obsessions⁣
⁣
1️⃣ PERFECT BAR KIDS⁣
⁣
Don’t get me wrong, the regular bars are amazing 😍 but they pack a big calorie punch⁣
⁣
These mini versions have the same great taste but are more macro-friendly as a true snack instead of feeling like a meal⁣
⁣
My favorite flavor: PB Chocolate Chip⁣
⁣
2️⃣ BEAUTYCOUNTER COUNTERCONTROL LINE⁣
⁣
I’m closing in on 30 & I still struggle with acne. Yeah, it sucks 😑⁣
⁣
But since switching to @beautycounter I can tell a major difference with my skin⁣
⁣
I love this line so much I’ve started to dabble in their make up products as well (I don’t sell BC products, I’m just a new customer sharing my personal experience with the products). So far, super impressed!⁣
⁣
3️⃣ EVENING BUBBLE BATHS 🛁⁣
⁣
With the weather getting colder I crave a warm bath at the end of a long day⁣
⁣
It’s my time to de-stress & relax. I either read a book (currently reading “All The Light We Cannot See”) or catch an episode of Real Housewives (my order of favorites goes: OC, Beverly Hills, New York, New Jersey, Dallas, Atlanta)⁣
⁣
4️⃣ GREY’S ANATOMY⁣
⁣
My husband & I started on season 1 a few months ago and have already made our way to season 13 😬 I AM OBSESSED⁣
⁣
Spoiler alert: if you’re like us and have lived under a rock not watching this show the past decade and a half - don’t read the next line ⚠️ I am devastated that Derek Shepherd passed away 😫 Literal tears⁣
⁣
On any given night you could find us watching an episode (or 4) of this show⁣
⁣
5️⃣ COOK ONCE EAT ALL WEEK COOKBOOK⁣
⁣
If you’ve watched my stories this week you know how impressed I am with this cookbook⁣
⁣
I loathe meal prep and am not a good cook but this book made both feel easy and dare I say enjoyable? Not to mention the food was delicious 😋⁣
⁣
Do any of these surprise you? Do we have any in common?⁣
⁣
Share one of your current obsessions with me below! ⤵️⤵️
  • Five Favorite Things Friday (pretend it’s a real thing 😜)⁣

    I always love reading random tidbits about people so today I’m sharing 5 of my current obsessions⁣

    1️⃣ PERFECT BAR KIDS⁣

    Don’t get me wrong, the regular bars are amazing 😍 but they pack a big calorie punch⁣

    These mini versions have the same great taste but are more macro-friendly as a true snack instead of feeling like a meal⁣

    My favorite flavor: PB Chocolate Chip⁣

    2️⃣ BEAUTYCOUNTER COUNTERCONTROL LINE⁣

    I’m closing in on 30 & I still struggle with acne. Yeah, it sucks 😑⁣

    But since switching to @beautycounter I can tell a major difference with my skin⁣

    I love this line so much I’ve started to dabble in their make up products as well (I don’t sell BC products, I’m just a new customer sharing my personal experience with the products). So far, super impressed!⁣

    3️⃣ EVENING BUBBLE BATHS 🛁⁣

    With the weather getting colder I crave a warm bath at the end of a long day⁣

    It’s my time to de-stress & relax. I either read a book (currently reading “All The Light We Cannot See”) or catch an episode of Real Housewives (my order of favorites goes: OC, Beverly Hills, New York, New Jersey, Dallas, Atlanta)⁣

    4️⃣ GREY’S ANATOMY⁣

    My husband & I started on season 1 a few months ago and have already made our way to season 13 😬 I AM OBSESSED⁣

    Spoiler alert: if you’re like us and have lived under a rock not watching this show the past decade and a half - don’t read the next line ⚠️ I am devastated that Derek Shepherd passed away 😫 Literal tears⁣

    On any given night you could find us watching an episode (or 4) of this show⁣

    5️⃣ COOK ONCE EAT ALL WEEK COOKBOOK⁣

    If you’ve watched my stories this week you know how impressed I am with this cookbook⁣

    I loathe meal prep and am not a good cook but this book made both feel easy and dare I say enjoyable? Not to mention the food was delicious 😋⁣

    Do any of these surprise you? Do we have any in common?⁣

    Share one of your current obsessions with me below! ⤵️⤵️

  •  51  10  1 November, 2019
  • This used to be me, looking at my food baby after the holidays. Amiright???
.
.
Let’s do better y’all ✨

Holiday Season is Here = 2 month binge ⁣
⁣
Does this sound like your normal November and December?? 🙋‍♀🙋‍♀🤪⁣
⁣
Stores are already playing holiday carols ⁣
⁣
Parties are being scheduled for every weekend ⁣
⁣
And all our good habits are being thrown out to indulge on pastries and left over Halloween candy.
⁣
The FLA community has a different plan...⁣
⁣
We decided to pick 6 habits to build and maintain over the two months instead of throwing away all our progress from this year⁣
⁣
1. Move at least 20 min daily⁣
2. 3 veg 1 fruit daily⁣
3. 1/2 body weight in Oz water daily⁣
4. Sleep 7-8 hours daily⁣
5. Record food somehow for awareness daily⁣
6. 2 drinks max / week (because this can get out of hand during the festive season)⁣
⁣
Develop easy habits over holidays and keep ones you already have ⁣
⁣
Who wants to join us??? 👇👇👇⁣
⁣
Put the list on your fridge and check off daily ✅✅⁣
⁣
This way you are moving forward during the holidays by developing those #FLAholidayhabits ⁣
⁣
Let me know if you need help!!!⁣
⁣
And if you’re joining us let me know ⁣and tag myself, @fearlesslyauthenticmovement and @chasitysnowden_fla. Make sure to hashtag #FLAholidayhabits !!
👇👇👇👇👇👇⁣
⁣
Are you up for the #FLAholidayhabits challenge?? ⁣
⁣
⁣Nov 1-Dec 13 = 6 weeks begins today!!
  • This used to be me, looking at my food baby after the holidays. Amiright???
    .
    .
    Let’s do better y’all ✨

    Holiday Season is Here = 2 month binge ⁣

    Does this sound like your normal November and December?? 🙋‍♀🙋‍♀🤪⁣

    Stores are already playing holiday carols ⁣

    Parties are being scheduled for every weekend ⁣

    And all our good habits are being thrown out to indulge on pastries and left over Halloween candy.

    The FLA community has a different plan...⁣

    We decided to pick 6 habits to build and maintain over the two months instead of throwing away all our progress from this year⁣

    1. Move at least 20 min daily⁣
    2. 3 veg 1 fruit daily⁣
    3. 1/2 body weight in Oz water daily⁣
    4. Sleep 7-8 hours daily⁣
    5. Record food somehow for awareness daily⁣
    6. 2 drinks max / week (because this can get out of hand during the festive season)⁣

    Develop easy habits over holidays and keep ones you already have ⁣

    Who wants to join us??? 👇👇👇⁣

    Put the list on your fridge and check off daily ✅✅⁣

    This way you are moving forward during the holidays by developing those #FLAholidayhabits

    Let me know if you need help!!!⁣

    And if you’re joining us let me know ⁣and tag myself, @fearlesslyauthenticmovement and @chasitysnowden_fla. Make sure to hashtag #FLAholidayhabits !!
    👇👇👇👇👇👇⁣

    Are you up for the #FLAholidayhabits challenge?? ⁣

    ⁣Nov 1-Dec 13 = 6 weeks begins today!!

  •  15  6  1 November, 2019
  • Over a year in the making. KARMA BITES — the whole foods nutrition bar formulated for you. 
DREAM - to sleep. 🌙
RADIANT - to glow. ✨
VITALITY - to work. ⚡️
BALANCE - to find zen. ☁️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pre-order now to ship 1.2.2020. Start your New Year with good karma. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Kisses no bites xo 👄 
KARMABITES.COM

#KarmaBites #BiteMe @karmabitesbars
  • Over a year in the making. KARMA BITES — the whole foods nutrition bar formulated for you.
    DREAM - to sleep. 🌙
    RADIANT - to glow. ✨
    VITALITY - to work. ⚡️
    BALANCE - to find zen. ☁️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Pre-order now to ship 1.2.2020. Start your New Year with good karma. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Kisses no bites xo 👄
    KARMABITES.COM

    #KarmaBites #BiteMe @karmabitesbars

  •  5  1  1 November, 2019
  • Friday finisher is BODYWEIGHT 🤨 after all those 2 minutes rounds this week 😈.⁣
⁣
5 x 5 burpee madness with vest, did 4 round with 10 lbs med ball when I can, got finish this week strong 🙌🙌🙌. ⁣
Thank you @bodyrocktv_lisamarie & @jobolg, it was challenging but smashed it ❤️. ⁣
⁣
Hiitmax Live#343- Body Weight & Abs⁣
🔥 613
  • Friday finisher is BODYWEIGHT 🤨 after all those 2 minutes rounds this week 😈.⁣

    5 x 5 burpee madness with vest, did 4 round with 10 lbs med ball when I can, got finish this week strong 🙌🙌🙌. ⁣
    Thank you @bodyrocktv_lisamarie & @jobolg, it was challenging but smashed it ❤️. ⁣

    Hiitmax Live #343- Body Weight & Abs⁣
    🔥 613

  •  33  12  1 November, 2019
  • KARMA BITES — the whole foods nutrition bar formulated for you. 
DREAM - to sleep. 🌙
RADIANT - to glow. ✨
VITALITY - to work. ⚡️
BALANCE - to find zen. ☁️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pre-order now to ship 1.2.2020. Start your New Year with good karma. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Kisses no bites xo 👄 
KARMABITES.COM @karmabitesbars 
#KarmaBites #BiteMe
  • KARMA BITES — the whole foods nutrition bar formulated for you.
    DREAM - to sleep. 🌙
    RADIANT - to glow. ✨
    VITALITY - to work. ⚡️
    BALANCE - to find zen. ☁️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Pre-order now to ship 1.2.2020. Start your New Year with good karma. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Kisses no bites xo 👄
    KARMABITES.COM @karmabitesbars
    #KarmaBites #BiteMe

  •  4  1  1 November, 2019
  • KARMA BITES — the whole foods nutrition bar formulated for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
DREAM - to sleep. 🌙
RADIANT - to glow. ✨
VITALITY - to work. ⚡️
BALANCE - to find zen. ☁️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pre-order now to ship 1.2.2020. Start your New Year with good karma. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Kisses no bites xo 👄 
KARMABITES.COM

#KarmaBites #BiteMe
  • KARMA BITES — the whole foods nutrition bar formulated for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    DREAM - to sleep. 🌙
    RADIANT - to glow. ✨
    VITALITY - to work. ⚡️
    BALANCE - to find zen. ☁️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Pre-order now to ship 1.2.2020. Start your New Year with good karma. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Kisses no bites xo 👄
    KARMABITES.COM

    #KarmaBites #BiteMe

  •  8  2  1 November, 2019
  • Make sure you get the basics down FIRST!!! There’s no point diving straight into supplementation or focusing purely on meal timing if you don’t know what or how much you should be eating in the first place. 
Look at the pyramid, study the pyramid, and if you’re unsure what to do, look at the pyramid again. 
Trust those who know, we’re here to help!! #Repost @marlenenutrition101 with @get_repost
・・・
Maybe you use a supplement or thought that maybe it's s all you need to breakthrough a plateau? 🙋🙋I did... REMEMBER a supplement is A SUPPLEMENT. It does not replace a healthy nutritious diet. There is a place and time for them BUT first your basis must be correct like this pyramid shows. 
By now you know a calorie does not eqaute to diets, restriction or weight. A better way to look at calories is as energy to FUEL your life NOT to RESTRICT it. 
Your energy IN and OUT must be in line with YOUR goals!

A McDonald's diet sounds nice heyy😉 BUT longterm it is deteriorating... Next up we will talk about the 3 MACRONUTIENTS👏 individually

#energyinandout #macronutrients #carbohydrates #protein #fat #micronutrients #timing #supplements #dietitian #foodforthought #sportnutrition #sport #nutritionforthesoulandthebody
  • Make sure you get the basics down FIRST!!! There’s no point diving straight into supplementation or focusing purely on meal timing if you don’t know what or how much you should be eating in the first place.
    Look at the pyramid, study the pyramid, and if you’re unsure what to do, look at the pyramid again.
    Trust those who know, we’re here to help!! #Repost @marlenenutrition101 with @get_repost
    ・・・
    Maybe you use a supplement or thought that maybe it's s all you need to breakthrough a plateau? 🙋🙋I did... REMEMBER a supplement is A SUPPLEMENT. It does not replace a healthy nutritious diet. There is a place and time for them BUT first your basis must be correct like this pyramid shows.
    By now you know a calorie does not eqaute to diets, restriction or weight. A better way to look at calories is as energy to FUEL your life NOT to RESTRICT it.
    Your energy IN and OUT must be in line with YOUR goals!

    A McDonald's diet sounds nice heyy😉 BUT longterm it is deteriorating... Next up we will talk about the 3 MACRONUTIENTS👏 individually

    #energyinandout #macronutrients #carbohydrates #protein #fat #micronutrients #timing #supplements #dietitian #foodforthought #sportnutrition #sport #nutritionforthesoulandthebody

  •  3  3  1 November, 2019
  • 🍫 No tricks, no hocus pocus, no magic. 🍫🍭🍬 Just one more…
.
I am obsessed with CHRISTMAS! 🤶🎄Get used to me talking about it!!! 🎅🎄
.
What comes along with Christmas and the holidays? 🍪🍬🥧🍷Baking, desserts, lots of food, ALL the food. Homemade sweets are my downfall. ❌ I would try one homemade oreo ball… oh that was good, 1️⃣ more… 1️⃣ more, another…. Too many. Day after day after day… I ate waaaaaay too much sugar… it happens every holiday season. ➡️ EXCEPT FOR LAST YEAR.
.
💥 Last year I felt amazing through the entire holiday season AND I enjoyed holiday food and desserts! 🙌 BUT in MODERATION!

This is when everyone looks confused and asks “HOW❓ How did you do that❓”
.
➡️ By learning about PORTION CONTROL, how to ADJUST my intake throughout the day if I was going to have a treat later, by developing a HEALTHY RELATIONSHIP with food, by NOT RESTRICTING myself, and NOT FEELING BAD ABOUT INDULGING.

The nutrition program I follow is a LIFESTYLE! 🙌 It is NOT a diet! It DOESN'T restrict and it DOESN'T eliminate anything. It just helps me keep my portions in check and ensures that I’m getting a good balance of macronutrients!

Can I have Halloween candy today❓ YES! Do I want it today – no, not this year. I would rather have home dessert this year. 
Can I have lefse in a couple weeks when we make it❓ HELL YES, and YOU BETCHA I WILL!

Can I have a piece of pumpkin pie❓ YES! Christmas cookies❓ YES! A drink❓If that’s what you want and like, YES!
.
➡️ There isn’t any restricting or eliminating!

I just FOCUS on getting my PROTEINS and VEGGIES in during the day and not going overboard on carbs, keeping my PORTIONS in check. And I CHOOSE which treats I want to have. I DON’T have them all – that’s not a treat. AND my superfoods keep my sweet tooth at bay when I’m saving my treat for later!

It really is SIMPLE and EASY-TO-FOLLOW! 👻 No tricks, no hocus pocus, no magic, no downward spiral! 🤡🎃
.
➡️ Are you ready to have a successful holiday season⁉️ Let’s get you started so you can stay on track with your goals, whether you are training or in the off-season! My NOVEMBER BOOTCAMP has 8️⃣ spots left!

#halloweentreat #sugarhigh #whatrunnerseat
  • 🍫 No tricks, no hocus pocus, no magic. 🍫🍭🍬 Just one more…
    .
    I am obsessed with CHRISTMAS! 🤶🎄Get used to me talking about it!!! 🎅🎄
    .
    What comes along with Christmas and the holidays? 🍪🍬🥧🍷Baking, desserts, lots of food, ALL the food. Homemade sweets are my downfall. ❌ I would try one homemade oreo ball… oh that was good, 1️⃣ more… 1️⃣ more, another…. Too many. Day after day after day… I ate waaaaaay too much sugar… it happens every holiday season. ➡️ EXCEPT FOR LAST YEAR.
    .
    💥 Last year I felt amazing through the entire holiday season AND I enjoyed holiday food and desserts! 🙌 BUT in MODERATION!

    This is when everyone looks confused and asks “HOW❓ How did you do that❓”
    .
    ➡️ By learning about PORTION CONTROL, how to ADJUST my intake throughout the day if I was going to have a treat later, by developing a HEALTHY RELATIONSHIP with food, by NOT RESTRICTING myself, and NOT FEELING BAD ABOUT INDULGING.

    The nutrition program I follow is a LIFESTYLE! 🙌 It is NOT a diet! It DOESN'T restrict and it DOESN'T eliminate anything. It just helps me keep my portions in check and ensures that I’m getting a good balance of macronutrients!

    Can I have Halloween candy today❓ YES! Do I want it today – no, not this year. I would rather have home dessert this year.
    Can I have lefse in a couple weeks when we make it❓ HELL YES, and YOU BETCHA I WILL!

    Can I have a piece of pumpkin pie❓ YES! Christmas cookies❓ YES! A drink❓If that’s what you want and like, YES!
    .
    ➡️ There isn’t any restricting or eliminating!

    I just FOCUS on getting my PROTEINS and VEGGIES in during the day and not going overboard on carbs, keeping my PORTIONS in check. And I CHOOSE which treats I want to have. I DON’T have them all – that’s not a treat. AND my superfoods keep my sweet tooth at bay when I’m saving my treat for later!

    It really is SIMPLE and EASY-TO-FOLLOW! 👻 No tricks, no hocus pocus, no magic, no downward spiral! 🤡🎃
    .
    ➡️ Are you ready to have a successful holiday season⁉️ Let’s get you started so you can stay on track with your goals, whether you are training or in the off-season! My NOVEMBER BOOTCAMP has 8️⃣ spots left!

    #halloweentreat #sugarhigh #whatrunnerseat

  •  43  1  31 October, 2019
  • These women I aspire to be like. They aren’t concerned with whether they are lean enough or have defined abs. They care about their health and performance. 2 of the 3 are games athletes and 1 was fittest women on Earth 2014. They are strong and beautiful - you may notice the 3rd as a familiar face? Well I am putting her along side these women because apart from not being a games athlete she to wants to inspire women to be healthy, strong and determined. She too has abs and strong legs. She too can lift heavy as well as run, swim, push up upside down, pull up and sort of handstand walk. She is tenacious, she is strong, she is beautiful, she is ME.

How you see yourself is important. Start talking yourself up to yourself. Start lifting yourself up and not tearing yourself down. Look up to women who inspire you to be you.
ᗷᗴᗩᑌTY Iᑎ ᔕᖇᗴᑎᘜTᕼ 🌺
-
-
-

#beyourbestversion #healthmatters #health #fitness #lifestylechanges #athlete #macrolyf #eattoperform #motivation #crossfit #christianathlete #healthyeating #begameenoughtotry #foodismedicine #beautyinstrength
  • These women I aspire to be like. They aren’t concerned with whether they are lean enough or have defined abs. They care about their health and performance. 2 of the 3 are games athletes and 1 was fittest women on Earth 2014. They are strong and beautiful - you may notice the 3rd as a familiar face? Well I am putting her along side these women because apart from not being a games athlete she to wants to inspire women to be healthy, strong and determined. She too has abs and strong legs. She too can lift heavy as well as run, swim, push up upside down, pull up and sort of handstand walk. She is tenacious, she is strong, she is beautiful, she is ME.

    How you see yourself is important. Start talking yourself up to yourself. Start lifting yourself up and not tearing yourself down. Look up to women who inspire you to be you.
    ᗷᗴᗩᑌTY Iᑎ ᔕᖇᗴᑎᘜTᕼ 🌺
    -
    -
    -

    #beyourbestversion #healthmatters #health #fitness #lifestylechanges #athlete #macrolyf #eattoperform #motivation #crossfit #christianathlete #healthyeating #begameenoughtotry #foodismedicine #beautyinstrength

  •  24  3  31 October, 2019

Top #eattoperform Posts

  • ✈️🚲🚕🏃🏿‍♀️🏃🏻‍♂️ If your weekend plans have you on-the-go, this one’s for you. #progressnotperfection⁣⁠⠀
⁣⁠⠀
👊🏼Tag a friend/ family member/ client who could use this
  • ✈️🚲🚕🏃🏿‍♀️🏃🏻‍♂️ If your weekend plans have you on-the-go, this one’s for you. #progressnotperfection⁣⁠⠀
    ⁣⁠⠀
    👊🏼Tag a friend/ family member/ client who could use this

  •  1,696  14  25 October, 2019
  • 🍭The food industry expertly creates cheap, easily accessible products that our taste buds— and our brains— *cannot* resist.⁣⁠
⁣⁠
💡But here's the great news: It IS possible to beat the system.⁣⁠
⁣⁠
🔝Here are a few powerful strategies to help you explore your relationship with processed food and take back control of your grocery cart and eating habits.⁣⁠
  • 🍭The food industry expertly creates cheap, easily accessible products that our taste buds— and our brains— *cannot* resist.⁣⁠
    ⁣⁠
    💡But here's the great news: It IS possible to beat the system.⁣⁠
    ⁣⁠
    🔝Here are a few powerful strategies to help you explore your relationship with processed food and take back control of your grocery cart and eating habits.⁣⁠

  •  1,941  19  15 October, 2019
  • 💥 Let’s be honest: Few things motivate healthy choices better than waking up with the meat sweats, heartburn, a hangover, or some other uncomfortable form of bodily rebellion.⁣⁣⁣⁣⁠
⁣⁠
🤔 Perhaps taking a short break from more structured, healthy choices allows us to keep making those choices in future.⁣⁣⁣⁣⁠
⁣⁠
🏝 It's the same way taking a vacation and making full use of the “all inclusive” swim-up bar and breakfast buffet makes you happy to come home, hit the grocery store, and stuff your fridge with green vegetables.⁣⁣⁣⁣⁠
⁣⁠
🔑 Find out the other key lessons overindulgence can teach you. Hit the link in bio.⁣⁣⁣⁣
  • 💥 Let’s be honest: Few things motivate healthy choices better than waking up with the meat sweats, heartburn, a hangover, or some other uncomfortable form of bodily rebellion.⁣⁣⁣⁣⁠
    ⁣⁠
    🤔 Perhaps taking a short break from more structured, healthy choices allows us to keep making those choices in future.⁣⁣⁣⁣⁠
    ⁣⁠
    🏝 It's the same way taking a vacation and making full use of the “all inclusive” swim-up bar and breakfast buffet makes you happy to come home, hit the grocery store, and stuff your fridge with green vegetables.⁣⁣⁣⁣⁠
    ⁣⁠
    🔑 Find out the other key lessons overindulgence can teach you. Hit the link in bio.⁣⁣⁣⁣

  •  2,966  65  8 October, 2019
  • 🍟 You do your best to eat well, but once in a while, you'll find yourself at a fast food joint or at a restaurant without any healthy options.⁣⁣⁠⠀
⁣⁠⠀
🥙 Here's one way to turn a fast food situation into a healthier option.⁣⁣⁠⠀
⁣⁠⠀
🤗 Alternatively, you can just eat a good ol' burger (without guilt) and go back to your healthier habits the next meal. #progressnotperfection⁣⁣⁠⠀
⁣⁠⠀
🚕 For more #eatingonthego tips, hit the link in profile.⁠
  • 🍟 You do your best to eat well, but once in a while, you'll find yourself at a fast food joint or at a restaurant without any healthy options.⁣⁣⁠⠀
    ⁣⁠⠀
    🥙 Here's one way to turn a fast food situation into a healthier option.⁣⁣⁠⠀
    ⁣⁠⠀
    🤗 Alternatively, you can just eat a good ol' burger (without guilt) and go back to your healthier habits the next meal. #progressnotperfection⁣⁣⁠⠀
    ⁣⁠⠀
    🚕 For more #eatingonthego tips, hit the link in profile.⁠

  •  996  13  13 October, 2019