List of the most popular hashtags for theme #TRAININGFORWOMEN

Was craving pasta, but opted to make zucchini noodles with a homemade vegan pesto. ____ A healthy diet should include an abundance of fruit + vegetables, whole grains, lean meats & low fat dairy. A healthy diet does NOT mean cutting out food groups, starving yourself or consuming a range of supplements to meet your nutritional needs. Healthy is eating real food, because we are real people & we need to have a realistic approach to healthy eating. Tips: •Trim all visible fat from meat cuts prior to cooking. •Substitute red meats for white meat alternatives. •Swap full fat dairy products for low fat or skim alternatives. •Avoiding frying foods in oil or butter. Use olive oil for cooking instead of butter. •Avoid buying processed meats. •Avoid eating processed snack foods. •Avoid energy dense foods such as; processed food, fast food, take out, soft drinks & confectionery items. •Read food labels and look for products with less than 2-3g of saturated fat per 100g and less than 10g of total fat per 100g. •Avoid adding salt to meals and purchase products with ‘no added salt’ food labels. •Consume a well-balanced diet with no more than 30% of total energy coming from fat. •Consume at least 5 servings of vegetables & 2 servings of fruit daily. •Leave skin on fruit and vegetables as this provides a source on insoluble fiber. •Swap white breads, cereals, rice, pastas & other grains for wholegrain alternatives •Increase consumption of nuts, seeds, dried fruits. •Need to increase fluid intake in combination with increased fiber intake. •Decrease portion sizes to prevent overeating and reduce your daily energy intake. 50% of your plate should be fruit or vegetables, 25% should be meat/protein alternatives, with the remaining 25% of your plate containing carbs. •Eat slowly to allow ample time for your brain to receive signals of satiety from your stomach. •Do not skip meals – Aim for 3 main meals per day to maintain a consistent metabolism. •Drink a glass of water before dinner & another one while eating. This water will help you feel fuller quicker + avoid over eating. Making some of the above changes to your diet today & start fueling your body with higher quality foods.

Sunday Funday. > Am I right? ____ Oh Sunday, where's the pause button when I need one? ⏸ Don't be in such a rush to figure everything out. Embrace the unknown and let your life surprise you. Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. The ability to be present in the moment does not come easy, but is such a gift when mastered -- if only fleetingly and imperfectly.  ____ #sundayrunday #sundayfunday #sunday#runnergirl #igfitness #fitnessgoals #flexibledieting #fitgirls #crossfit #fitpros #esportsdaily #flex #fitfam #fitfamfun #energize #fitnessmotivation #hiitworkout #hiit #trainingforwomen #weightlossmotivation #wod #crossfit #goals #weekend #girlswholfit #dailygrind

The circle of life for a trainer/coach. Keep the process rolling. I'd rather learn how to be better for me than blame you, or anybody else for anything that has happened in my past. I was never slighted, only taught. It only made me stronger, wiser, and more deserving of all that's ahead. I choose to believe that it's all made me better. We can not live in yesterday, all of that is over. I forgive, I learn, I laugh, & I live on. ____ Grudges are things people have time to hold when they aren't working. We have to channel our energy to the real work of growth. It's easier to ""let it go"" when you know you have better things to focus on. These life pains all have purpose. Learn actively and use that knowledge to change your life. ____ No matter what, NEVER FORGET who the protagonist is in your tale: YOU. Be your own hero, live to your maximum capacity, and keep running forward, that’s the only direction that can promise you new paths. ✨. ____ #sundayrunday #sundayfunday #sunday #mdw #memorialday #unnergirl #igfitness #fitnessgoals #flexibledieting #fitgirls #crossfit #fitpros #esportsdaily #flex #fitfam #fitfamfun #energize #fitnessmotivation #hiitworkout #hiit #trainingforwomen #weightlossmotivation #wod #crossfit #goals #weekend #girlswholfit #dailygrind

. . There are times when we lose motivation & feel like we are off track with our goals. Whether it is because the schedule we set for ourselves is not maintainable long term, we get bored of the program we are doing or life simply throws a situation at us which is out of our control; these things happen. It starts with missing one planned meal or a day of workouts, then another one & before you know it it's been a week or two. Getting back to it begins to feel like a struggle & you start thinking about giving up. Newsflash, it happens to all of us. So what can you do? Look at your…. . . Effort vs Expectations Are you setting realistic expectations? Do your actions reflect these expectations? If your answer to either of these questions is no, it's time to change something! . . It's SO important align your expectation with your effort. Start by setting smaller short-term goals, & continue to update your goals as you progress. At every stage of your journey, only you will know how committed you truly are. The magic happens when your efforts align with your expectations! . . Just don't give up in the long run. Get back to it. Do your best. While that may mean smashing your workout one day & being gentle to yourself by taking a rest day the next, remember that changing your lifestyle does not happen overnight. It takes time & persistence. And yes, YOU can do it. . . ♥️♥️♥️♥️♥️♥️

. . ♥️EMOTION WHEN IT COMES TO WEIGHT LOSS!♥️ . . From a very young age we’re emotionally attached to food. As children we are often given treats, both to console us when we are upset & to reward us for good behaviour. . . Most celebrations, like Halloween, Thanksgiving, & Valentine’s Day are food-focused & birthdays are spent sharing cake. Even the mere smell of certain foods, like Grandma’s homemade cookies, can create powerful emotional connections that last a lifetime. . . If we’re aware of it or not, we are conditioned to use food not only for nourishment, but for comfort. That’s not a bad thing, necessarily, as long as we acknowledge it & deal with it appropriately. Whenever the brain experiences pleasure for any reason it reacts the same way. . . It may come as a surprise, but a satisfying meal can cause the release of dopamine in the brain, the same neurotransmitter that is activated by caffeine, cocaine, or even a romantic encounter. We feel good whenever that process is activated, but when we start to put food into that equation & it becomes our reward, it can have negative consequences. . . To help recognize the emotional connection you may have to food: ➡️Keep a daily diary logging your food & your mood, & look for unhealthy patterns. ➡️Identify foods that make you feel good & write down why you eat them. Do they evoke a memory or are you craving those foods out of stress? ➡️Before you have any snack or meal ask yourself: Am I eating this because I’m hungry? If the answer is no, look for the root of your motive. . . The goal is to take emotion out of eating & see food as nourishment, not as a reward or coping mechanism. If you struggle, don’t be shy about finding help. . When we’re focused on the physical aspects of weight loss, many of us have no problem joining a gym or hiring a trainer. How about joining the 4 week CBT Food Connection course or sign up for 1-to-1 coaching? If getting your body in shape hasn’t work out yet, maybe this time start with your mind & implementing CBT! ♥️♥️♥️♥️♥️ . .

. . ♥️EMOTION WHEN IT COMES TO WEIGHT LOSS♥️ . . Anyone who has ever been on a weight-loss journey will understand that this process is often not as simple as calories in & calories out. While any effective weight loss is scientific in nature, there is a massive emotional component which is often overlooked & seldom spoken about. This runs deeper than emotions of not wanting to make the physical effort to exercise at times or craving something we know isn’t good for us. . . Health & fitness goals that have been combined with emotional work have seen the most success. This is of course a slow & difficult process, which focusses not only on changing your lifestyle, but on changing your default behavioural patterns & learning to understand where they come from. As much as accurate information about diet & fitness can help people live healthier lives, there is a much more complex dimension which needs to be addressed. Failing to acknowledge this dimension can lead to prejudice & a lack of compassion for people who seem to struggle with these seemingly rudimentary issues. When we understand that there is a lot more than meets the eye when it comes to weight loss, we are able to develop more compassion for others & for ourselves. . . Tackling the emotional aspect of weight loss comes down to cultivating self-awareness. Try & begin to observe your patterns, the sorts of thoughts & emotions which pop up, & the times they pop up. Learn to understand your triggers & to observe your sets of behaviour with kindness & without judgement. This will help you catch yourself earlier in self-destructive cycles & to redirect your thoughts & behaviours before this negativity gets the best of you. . . Like everything in life, weight loss & seeking a healthier lifestyle is a never-ending journey. There is no end point where you will finally arrive & are the perfect version of yourself. So fully engage in the process, get to know yourself & settle in for the long haul. There are no quick & easy fixes, just unrelenting & untiring human effort. . ♥️♥️♥️♥️♥️♥️♥️♥️ . . Photography @allenlhgfx chief retreat Photographer

. . ♥️7am Crew Post of the Day♥️ . . Things happen throughout the course of our lives that we simply have no control of. Whether it is a serious illness, or the loss of someone, or losing something that means the world to us. There is also things that happen that we are solely responsible for: that we are ashamed of & wish we could take back, but we can’t. And all of that stress, pain & resentment can be a heavy burden on our shoulders. Even though we can’t change our past to make the present better, we can make a change to brighten your future. . . Firstly, we must accept the situation that we are in. We must be able to reassure ourselves that everything in life happens for a reason. Whatever burden we are facing isn’t accidental. We have to simply look at it as an opportunity for a new beginning. We are still capable of doing great things in life, but we have to accept our past & build on it. If we can do all of that, we can look forward to these things beginning to happen: . . ➡️We will start to have more faith in ourselves. The only person that can stand in ouy way is us. If we have faith in ourselves to accept & overcome life changes, then we will be able to take on problems like this for the rest of our life. . . ➡️We will learn to be truly happy again. Its easy to wake up & put on a fake smile to get us through our day without having to face our problems. When we accept where our life has brought us, we will soon find that its even easier to just wake up & already have a smile on our face. . . ➡️We will be able to move on. Because isn’t this what we wanted to be able to do in the first place? . . Whatever our personal situation may be, there is no reason, no matter how big or small it is, that we haven’t yet made a change for the better. Just remember, it is all about accepting who we are, what the situation is & how we can turn it around & make it into something amazing. . . ♥️♥️♥️♥️

Treino de deltóides . Os principais músculos que constituem os ombros são, na parte lateral e anterior do corpo o deltoide anterior e o deltoide médio. Já na parte posterior, ainda, encontramos o deltoide posterior. Estes, são responsáveis pelos movimentos de abdução, flexão, extensão, rotação medial e lateral. . Tão importante quanto o resultado estético é o resultado preventivo. Algumas tarefas do dia a dia podem gerar desgastes na musculatura e nas articulações do membros superiores. Musculatura fortalecida, portanto, é sinônimo de saúde, que evita problemas futuros para a mobilidade. . Então meninas saibam que é preciso treinar também membros superiores para ficarem fortes, saudáveis e belas. . —————————————— Outfit: @labellamafia Cupom de desconto: PRITRINDADE . #shoulderworkout #bodybuilding #fitness #gymmotivation #trainingforwomen #labellamafia #labellamafiaarmy #labellamafiaworldwide

Todo dia é dia, toda hora é hora e toda idade é idade. Nunca é tarde. Comece algo novo e renove suas forças . . . . . . . . . . . . . . . . . . . #Foco #Esmagaquecresce #Gym #Projetofitness #Projetoverão #Projetobarrigachapada #Barriganegativa #Barrigachapada #Bumbumnanuca #Mulheresquetreinam #Bonecadeferro #Academia #Treino #Nopainnogain #Semdorsemganho #Agoravai #Fitness #Vidasaudavel #Tentandoserfitness #Smartfit #Musculação #Musculaçãofeminina #Vemverao #Legday #Training #Trainingforwomen #Agachaquecresce #Trincaroabdomen