most people judge a workout by what happens during that one hour… how many calories they burned. how much they lifted. how sweaty they got. how far they ran. but honestly some of the biggest benefits happen AFTER you leave the gym !!!!! your workout can lead to: ✨ better food choices

COMMENT "STUCK" 🤍 there was a time i looked "fine"… but felt soft. inflamed. puffy. and STUCK 😖 i was: * taking too many hiit classes * under-eating during the day * overeating at night * scared to lift heavy * obsessed with being smaller * constantly bloat

you don’t have to eat less. you just have to eat strategically !!! these two days can look pretty similar at first glance… but the portions & calorie-dense additions make a BIG difference on the left: ✨ ~1,700 calories ✨ high-protein meals ✨ plenty of fruit + veggies ✨ higher-volume

here’s what i changed 👇🏼 1. i actually started training my shoulders & arms — i used to do 1–3 lb pilates-style arm workouts because i was terrified of getting “bulky.” once i started actually lifting heavier + targeting specific muscle groups, i saw a HUGE difference in the shape and defini

you train your abs. you do core workouts. you eat pretty healthy. so why aren’t your abs showing ???!!! you’re probably making one of these 4 mistakes: 1. you’re doing the exercises, but not actually engaging your core doing a crunch ≠ effectively training your abs. you want to crea

fat loss suddenly became easy when i finally understood this one rule: fat loss comes down to being in a calorie deficit consistently over time. 1 lb of fat = ~3,500 calories. so if you wanted to lose around 1 lb per week, that’s roughly a 500 calorie average daily deficit or ~3,500 calori

you could be doing the MOST in the gym but still not seeing the results you want if your nutrition isn’t giving as much effort as your training… your body needs enough of the RIGHT nutrients to support muscle growth, recovery, digestion, energy, & fat loss. 🥩 protein (eggs, egg whites, ch

how long does it reeeeeally take to build your dream body ????? the honest answer: longer than you think… but probably less time than you’ve been telling yourself. ✨ 2–4 months: you can start SEEING noticeable changes — more muscle definition, better shape, clothes fitting differently, streng

10 habits that helped me lose 20+ lbs 👇🏼 1. i stayed in a calorie deficit + kept my protein high for a significant period of time instead of changing my plan every week 2. i lifted 4x/week + focused on progressive overload to build muscle 3. i hit 8–10k steps every single day 4. i ate a lot o

there’s nothing more frustrating to me than other people telling you “you look fine.” i KNOW it’s coming from a place of love, but no one else knows what it feels like to be uncomfortable in your own body. i work with so many girls who are already small, considered “skinny,” and have nothing

these are soooo hard 🥵 but SOOOOO good !!! do your copenhagens 🫡 follow @jac for realistic fat loss tips + how to break free from the binge/restrict cycle 🫶🏼 #coppenhagen #core #innerthigh #plank #abs

maybe instead of being afraid of getting “bulky”… we should be more focused on our HEALTH !!!! your muscle is about SO much more than how your body looks !!!!!! lifting weights helps build and maintain muscle, bone strength, supports your metabolism, mobility, independence, and overall quality o

📌 save this for the next time you’re wondering what to eat around your workouts 👀 you don’t need to perfectly time every meal to see results !!!!! but choosing foods that support your training can make a BIG difference in your energy, recovery, and overall consistency 💪🏼 before your workout:

consistency looks boring until… it WORKS 🥹 consistency means doing the SAME things over and over again… so yeaaaa sometimes it feels repetitive. boring. draining. the process of actually seeing change isn’t sexy. and sometimes it’s HARD to see the change at all. you’re doing the same thing

yes, i was skinny. yes, i had abs. yes, i was small. but feeling “puffy” or like there was a layer of “fluff” over my muscle never felt good… so instead of trying to get smaller, i focused on changing my body composition. these were the 5 biggest changes i made: 1. i started lifting 4–

wow i actually got emotional editing this 🥺 the POWER of 6 months !!!!! 🙌🏼✨🥹 when i committed to my first bodybuilding show, i knew i wanted a physical transformation. i had NO idea what i was going to look like, and i definitely had the same fears so many girls have… “am i going to get bulky

saturday night —> sunday morning 🤍 because you CAN live your life AND still show up for yourself & your goals !!!!!!! enjoy the dinner out. dance at the club. have a drink if you want…🍸💃🏼 but set yourself up to jump right back into your routine when the night is over 🙂‍↕️ one din