Why do we obsess over a number? . Your weight on the scale is only a tiny indication of what is happening on your weight loss journey. . Say you weigh in one morning and your 1.5kg down.. YIPPEE!! Then the following morning you weigh in and your 1.8kg ⬆️.. u feel flat, defeated and wonder how you gained weight! . Well let me tell you something.. it's most certainly not FAT so calm yo ass! . 1. You need to poo 2. It's shark week 3. It's the morning after your awesome heavy leg sesh that u absolutely smashed! 4. You didn't drink enough water 5. You drank all the water and haven't flushed yet 6. Sodium was off 7. You had an awesome well due refeed or free meal the night before. 8. You're getting sick 9. You didn't get enough sleep 10. You have wet hair... 🤷♀️ . Point is we track our progress via so many methods but we seem to obsess over the scale when honestly it's such a tiny part of the journey. . Remember You can't gain 1kg of fat over night just as we can't gain 1kg of muscle over night.. these things take time. 💖 Happy sunday Fit Fam! ✌ .
Physique update here in Vancouver. First time ever travelling for work so it’s a cool experience. Super grateful to be able to participate in an experience like this. It’s hard to stay true to your diet while travelling. Nobody is perfect and it will be a challenge. Couple tips to help stay on top of things while travelling: 👍🏼 Don’t skip your workout - go early if you have to 👍🏼 Be mindful of what/how much you’re eating - try new things, just don’t over do it (you’ll know if you’ve over done it lol) 👍🏼 Stay hydrated - bring a water bottle with you everywhere 👍🏼 Have fun - you’re travelling, soak it all in At the end of the day, if you are fortunate enough to have the opportunity to travel, stay disciplined but do not get caught up in fitness being the most important thing. So much more to life my friends 🤙🏼
#2yearsapart . Tbh I remember when I first did the photoshoots on the left. It was a couple months after I finished my baseball season. Getting ready to do this. I almost turned it away b/c I was too worried about what everyone else would think of me. . The judging, the cristism from my close friends. The only people who were rooting for me were the ones I Atleast expected it from. . You see, you have to forget about what those think of you. No matter what, you'll always get judged doing soemthing. Get judged doing something you love. . You have the power to change. You just haven't yet because you're too scared too. I get it, it's scary but it's more scary when you give into something out of comfort rather than taking a leap of faith and do something different. . My baseball guys I played with made fun of me. But I'll tell you this, non of them would do anything that makes them uncomfortable. Especially what I did. That was big for me. . You aren't any different. You are so close to making whatever your heart desires happen. . What makes you uncomfortable and why haven't you done it yet? I want to hear about it ⬇️. . . .
✖️Holy 2 years ago✖️ . Thank you @jeremy_kaplan21 for helping me diet down for my very first time. I can honestly say what it takes to bring your body down to almost show ready! Let me tell you, it wasnt easy. But my vision was stronger than the desire of having something I know I shouldn't. Those of you who compete on a reg! I have much respect for 👊. . Its good to remind your self how far you came. Looking at pictures from years of hard work will definitely make you come out of that shell for more. . This is why I say document your journey. Because compairing physical results is far more motivating than seeing the number on the scale. . Do what works for u. But I'm a visual guy. I have to see it. I have to practice that clarity of vision on who I want to become during the process. . What works for you? Do you go back and look at your old progress pictures? Do you take progress pics? If not, how come? . . .
This was earlier this year when I was really focusing on trying to get my bench and squats up. Probably can’t rep 315lbs anymore but always fun to look back and see what I was able to lift. My strength hasn’t decreased too drastically since I started cutting but I know it’s coming and I know I’ll cry when I start to notice it 😢 #doitfortheshreds
Gotta give it up for the man himself @wellschan for the quality filming! The guy is talented 📸 UPPER BODY (great for pumps and ig photos) ▫️ Bench Press: 3 sets x 8 reps ▪️ Incline Dumbbell Press: 3 sets x 12 reps ▫️ Dumbbell Side Lateral Raise: 4 sets x 12 reps ▪️ Rear Delt Fly: 3 sets x 12 reps ▫️ Upright Row: 4 sets x 12 reps ▪️ Dumbbell Curls: 3 sets x 10 reps superset w/ ▫️ Rope Cable Pushdowns: 3 sets x 12 reps
I am feeling heavy, strong, and puffy and have felt great the last few months. Eating good foods and packing in the carbs have done me well 😛🍞 With that being said, I’m ready to cut down and see what my body can achieve. Will be dropping carb intake and increasing cardio. Small but significant changes. 🏃🏻♂️ Here we go, road to @thesummershreddingclassic 🏆
☠️Contest Prep ☠️ - 💪🏼 Anyone who has competed before knows this feeling. The feeling of suiting up and heading into an intense battle (or pose down) that seems to only last seconds. - 📈All the hard work, workouts, cardio sessions, and macros counted all add up to bring your very best into battle with you. It takes a worrrior mindset along with an unrivaled dedication to come out victorious. There’s no way to cheat the process, and the judges will be able to tell who put the work in and who didn’t. - 🗡 This prep has been great so far, and I’m excited to battle it out for that top spot at the #npcmotherlode in just a few short months! - ☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️ #absxtattsaffiliates @ForbiddenLabz @timemonthly @btg32 @kryptogym @batkev55 @greg_gawlik @crash_romano @mike_crocker @dan_kaz_physique @aaron.k.proctor @dave5589 @mis_meliss_ @ranga194 @rhodylifting ☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️
You've started eating healthy... cutting the sugar, trying to decide if you should count calories or macros... or both (?). High fat, or low? Are carbs good, or bad? Your head is spinning... ° Mine was too. ° I read blog posts, research articles, news articles, and Instagram posts searching for the answer. ° The good ol' Canada Food Guide didnt seem to be much help...🙄 ° All I wanted was something S I M P L E and E F F E C T I V E ° And you guys, I found it. ° I have room for 5 ladies in my next, exclusive Undiet group. You'll have access to on the go tips and tricks. You'll learn how to plate each meal WITHOUT saying no to any of your fav foods and without counting macros or calories. We work as a team because that's the secret to success. Plus you get a bonus of 30 meals packed with immune boosting nutrients... because who doesn't love extras! ° Food is good. The moment you start treating it like the problem is the moment it becomes the problem. I know this from experience. Cut off to join is Thursday, Jan 17th... I can't wait to undiet with you😍 ° Drop your fav emoji below and I'll reach out with details 🧜🏼♀️ ° ° ° ° ° ° ° ° ° ° ° ° ° ° #healthyliving#dietculture#dietdown#dietplan#undiet#ditchthediet#keepitsimple#teamwork#selflove#selfcare#bestself#newyearsplan#diethelp#dietsupport#saynotodiets#sayyestofood#foodlove#foodswaps#learningnutrition
Ladies! The scale isn't everything!!! The difference between these two photos is 8 weeks of hard hard work, consistent cardio and weight training, along with a clean diet! And guess what, only 2-3lbs different on the scale but body composition changed so much!. . . Take measurements, go by how you feel and by how your clothes feel, keep your diet clean, and be CONSISTENT! You won't get results if you don't commit to the process!. . . Is it hard? YES. Will you have to make some sacrifices along the way? YES. BUT if you want it bad enough anything is possible! 6 weeks to go 💪. . . #transformation#dietdown#eatclean#gettinglean#workout#goals#screwthescale#workhard#determination#kelowna#nlpfitness
DIET SANITY # No matter the goal fat loss or muscle gain, the psychology of food plays a massive role on the outcome / progress made. # Growing and building muscle is generally a little easier as although foods are similar the quantity is much larger and satiety isn't so much of a problem. However, palatability is very important for long term success and health as you need a good relationship with food. # Top left 1/4 are the flavourings I used smoked paprika, this can turn the blandest of foods semi palatable. You don't have to use the same seasoning, just find what works for you! # Active foods and Walden farms offer fantastic low / zero calorie sources. Still limit the the quantity as they can contain a lot of sodium and don't offer a lot of health benefits. But the big one they do offer is palatability which will improve adherence. # The top right 1/4 is all about keeping you fuller for longer. Egg whites are low calorie but high in protein and volume, keeping you fuller for longer. Whey protein is a welcome break and gives you a sweet tasting shake which I for one looked forward to the further into the diet I was. Fibrous vegetables are highly important as they offer tonnes of nutrients, slow digestion and keep you fuller for longer. Eat veg with all your meals with the exception maybe of your post workout meal. # Bottom right 1/4 is the fluids. Water the obvious choice. Staying well hydrated not only can prevent food cravings it can reduce the total food eaten. Dehydration can be confused with hunger too, so be sure to have at least 3L a day. Diet drinks are a fantastic way to get a hedonic hit without added calories, just don't drink them like water as it can affect gut health. Black coffee for me is a must, suppresses hunger if only for a mere 30 minutes but the caffeine really helps energy when food has been reduced and energy output increased. Just don't drink with food as it can block nutrient absorption and can upset sleeping patterns so cut off