#iifym

Days like this call for porridge 🍯this variation is made with millet, almond milk, cinnamon and vanilla. Bored on a rainy Sunday night? Go check out my new blog post about the drawbacks of eating #IIFYM style, link in my bio!
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#paleo #healthyfood #blogpost #fitnessblog #fitnessblogger #realfood #healthybreakfast #postworkoutmeal #foodisfuel #sydney #sydneyfitness #sydneyblogger

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#restday ma con i ProteinWafers della @prozisitalia! (Ps. Sono una droga)
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Codice Sconto acquisti PROZIS🔼MAXPER10🔼
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Personal Trainer - Online Coach - Scienze della Nutrizione 🔹Alimentazioni Indicative 🔹Schede d'allenamento🔹
⏩ Contattami⏪
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FOLLOW ME ON - Profilo Facebook: ⏩"PT Massimiliano Perrone"
- Pagina Facebook Contest: ⏩"PT Massimiliano Perrone Contest"
- Canale YouTube: ⏩"PT MassimilianoPerrone"
- Email: ⏩gianlumax@hotmail.it

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#iifym #fitness #fit #gym #alimentazione #ragazza #instapic #ragazzo #palestra #fitaddicted #flexiblediet #followme #fitaddict #universita' #fitcouple #followforfollow #abs #addominali #dieta #diet #fitgirl #fitboy #pic #picoftheday #photooftheday #meal #foodporn #fitboys #fitgirls

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Whenever a @whateverittakeshealth client sends me a thank you for changing their life, or their new body, or the progress they have made, I ALWAYS remind them of this. THEY are the ones making the choices. THEY are doing the ones prepping their meals, doing their cardio, and staying accountable. Coaches are guides and sources of knowledge, but ultimately, if you succeed its because YOU fought for it. BE PROUD of the work you do. We may give you the tools, but it's you who does the work #buildyourlife #whateverittakes #coaching #iifym

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Buongiorno! ♥️ Oggi una nuova ricetta... ma la protagonista è sempre lei l'Avena @bpr_nutrition (Lo so sono scontata)
Pancake piadina e ti penso @marti_bet_ ❤️ Fatto con avena gusto Crema al Limone 🍋 e pera 🍐
Come topping per non farci mancare niente: cremina al cacao, yogurt greco + marmellata di fragole 🍓 @rigonidiasiago (alias Fruttolo 😂) e marmellata di mirtilli.
Perché gli zuccheri concessi bisogna finirli tutti 😎🙌🏼 #fitfood#fitnessjourney#flexibledieting#iifymitalia#muscle#girlwholift#healthy#healthylifestyle#healthyfood#workout#naturalpeaking#piadina#strawberryjam#naturalbodybuilding#gym#iifym#liftheavy#trainhard#motivationforfitness#fit#cleaneating#fitfam#snack#bluberries#chocolate#fitness#fitnessgirl#chocolate#pancake

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راح اطبق ١٢ يوم نظام لو كارب مع الصيام المتقطع طبعاً لكسر ثبات الوزن 💪🏻🔥 اليوم الثاني 2️⃣
#وجبتي الاولى قبل التمرين ( خفيفه ) موزه
#الوجبة فيها ١١٠ #كالوري #سعرة_حرارية
القيمة الغذائية :
البروتين ١ جرام / الدهون ٠ جرام / الكارب ٢٣ جرام #رجيمي #رجيم_صحي #نظام_صحي #نظام_المرونة #نظام_الماكروز #دايت_صحي #دايتون #سأنحف #رشاقه #رشاقة_للأبد #لا_للحرمان #دايت_العرب #اكلات_صحيه #وجبات_صحيه #رجيم #دايت#iifym #iifymgirls #iifymlifestyle #HealthyFoods #healthylifestyle #fitnessgirl #fitnessf #diet #helthydiet

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Buongiorno♥️✨!
Colazione #preworkout 🔜 PANCAKE AL PISTACCHIO di farina di riso e grano saraceno con MIRTILLI, CIOCCOLATO FONDENTE AL PISTACCHIO e MIELE DI CASTAGNO🍃🍇🍯.
@canna_92 docet 😎🤟🏻🍬♥️!

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Tonight bench session was RUFF💀 This was 215x1 at RPE 8, fastest this has ever moved and it felt good🙂 Downside was that I attempted 220 (TWICE) and missed em (once bc of bad handoff, once bc of fatigue)☹️ Rolling with the punches, and accepting that bad workouts happen so that I can appreciate the good ones. I’m almost there, just gotta put my head down and keep my chin up🔥👊🏻

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✨ Self confidence is a super power, once you start to believe in yourself, magic will happen ✨

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HAZELNUT DARK CHOCOLATE BROWNIE OATS 🤤🤙🏽
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As you could see in one of my stories, I’m a self proclaimed nut butter expert. And I’m wondering, aside from PB 🥜❤️, what’s your favourite? 🤔
For me, it changes often. First, I was really into almond butter, then I was totally obsessed with cashew butter... I’m absolutely loving hazelnut butter at the moment. 😍🙌🏽 It gives you that nutella vibe but more nutty. 🙋🏼‍♀️👅🙏🏽 Comment below, what’s your favourite? 😊👇🏽
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DEETS ➡️ • Oats • @alpro unsweetened almond milk • @naturya cocoa powder • @twochicksproducts egg white • vanilla extract • @thegroovyfoodcompany coconut sugar • @kin_nutrition vanilla OMG NO WHEY for 10% off • @bulkpowders_uk roasted hazelnut butter • @naturya cocoa nibs • 💃

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Colazione con overnigjt porridge con farina di avena gusto burro di arachidi by @prozisitalia con topping di proteine isolate al cioccolato, banana e scaglie di fondente 85% @lindtitalia 🔝🍫🥜🍮🍌 🔈
I prodotti che utilizzo nelle mie ricette li trovate sullo store:
all-supplements.com 🛒
📲IG: @allsupplements.onlinestore
usando il codice sconto: AS-DRFABIO
avrete un ulteriore sconto del 10% 😱🔝🎁💪



#food #foodporn #iifym #iifymitalia #diet #flexible #gym #muscle #nutrition #cleaneating #fitfam #fit #fitnessmotivation #workout #training #bodybuilding #followme #dinner #lunch #breakfast #like4like #porridge #fitfood #colazione #foodie #dieta #protein #proteine #fitnessjourney #follow4follow

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Buongiorno ❤️
Dopo una settimana di sveglia alle 6.30 nemmeno questa mattina la mia sveglia biologica mi ha risparmiata: ore 7 sveglia con una fame assurda 😲
Colazione con dolcino a strati: fette biscottate, skyr, marmellata di prugne @rigonidiasiago, crema al cacao extra dark @perugina e cioccolato di modica alla cannella 😋
Buona domenica 😙😙

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✖️FAT LOSS MADE EASY✖️

Who knows about @breyers? If you don’t know, where have you been, under a rock??

This is just one of the lower calorie options available for our favourite sweet treats on the market. If you’re goal is simple fat loss things have NEVER been EASIER!

No reason you can’t enjoy your nutrition and get results, all you have to do is:
✅ Be consistent - this counts for your training AND nutrition
✅ Be patient - just when you’re about to make a breakthrough is when people tend to quit. DON’T BE THAT PERSON!
✅ Prioritise Resistance Training - if you can only commit 3 hours a week to train, Make that training with weights and aim for progression!
✅ Priorities calories & protein

The best thing about this flavour is that it doesn’t melt in minutes, genuinely felt like I was eating a chocolate bar! Plus you don’t have to eat the whole tub.....if you can stop of course 🤷🏼‍♂️

Track using @myfitnesspal and if you fancy including something like this in your day, track it first and work the rest of your day around it ✌🏽

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I can see your halo, I can see your halo, I can see your @halotopuk chocolate chip cookie dough ice cream with @goodgrain_uk puffed wheat, @iconmeals popcorn, Reeses pieces, marshmallows, crumbled @nutramino hazelnut water which I highly recommend and FRUIT!! I’m off to work, hope you all have a fantastic Sunday 🧡

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The life span of a personal trainer in Australia I believe is less than one year... after studying for months, coaches struggle so much to make money that most are out within a year. Scary! Now let’s look at why. -
Majority of personal trainers do absolutely no more education or learning of any kind after receiving their certificates, this shows. Everyone wants to be a “6 figure trainer” and it is very achievable in Australia if you invest into yourself. But very few coaches invest in themselves from a knowledge stand point. -
Coaches are far too quick to run to business coaching before learning actually how to get a result. It’s not about just getting clients through sales tactics, it’s keeping them through results! -
I’ve devoted all my finances the last few 3-4 years to educating myself. From not being able to get a job at my local commercial gym, to being head coach at the 2 premiere personal training facilities in the world and now helping other gyms build their business plans from all over the globe. That success hasn’t come from luck it’s come from devoting everything I could to learning. -
Now here’s the issue, most coaches don’t want to pay money to learn. They want free. You have to spend money to make money in this industry and if your a coach who never can afford mentoring, internships or courses, but have money to go out every weekend. I promise you, you will be in and out of this industry, or at best, be average. -
Now that I’m back in the game. Mentoring and online personal training for coaches who want to learn and be the best is now available again. Invest in yourself! -

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2016-2018
The hardest part is to get urself motivated n keep it going.. #diet #iifym #workout #gym #bodychange

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Was für eine Nacht...
◻️◻️◻️◻️◻️◻️◻️◻️◻️◻️◻️◻️
🥑 CURRY-AVOCADOPESTO 🥑
◻️◻️◻️◻️◻️◻️◻️◻️◻️◻️◻️◻️
Mein gestriges Abendessen und damit ein weiterer Beitrag zur #curryparty18 von @fitaliancook und @allwomencancook 💕

Ich habe zu meinem üblichen Rezept einen halben Teelöffel Currypulver gegeben 😎

Der erste Teil der Nacht war der Horror😫 Ich hatte soo üble Magenkrämpfe wie schön ewig nicht mehr 😯 Darauf gab es nach einer Stunde Quälerei erst einmal eine Tablette.
Der praktische Vorteil, wenn man noch zu Hause wohnt: Mama hat mir eine Wärmflasche gemacht und mir bestimmt 15 Minuten liebevoll den Bauch sanft massiert🤗 Danke Mama!💕 Mütter sind einfach goldwert 💕

Ich wünsche euch einen schönen Sonntag 😎 Hoffentlich bin ich heute Nachmittag für das BUFFET wieder fit😏

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Correct ✔️ - ✖️ Wrong
. |✖️| Raising elbows forward
. |✔️| Keeping elbows in the same line with your shoulders
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And dont forget.. real workout starts when you want to stop! 😉
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Dm me if you need anything 24/24 open 😊
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🌟 @cn_sportscience 🌟
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#correct #wrong #training #posture #correction #bicep #bicepcurls #exercise #workout #training #fitness #fitnessmotivation #iifym #fitfam #fit #fitspo #weightlossjourney #personaltrainer #sportscience #gym #gymlifestyle #nutrition #bodybuilding #fitlife #gymlifestyle #teamCNsportscience #cyprus #limassol #nicosia

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❇️Buona Domenica ❇️
Quando ci sono le fragole è sempre un bel risveglio❣️
Coppone con: yogurt greco /latte di soia/fragole/ cioccolato 99% e leggera spolverata di cacao amaro/mandorle.
La giusta carica per affrontare la giornata di formazione si oggi 💪😘
#Fit #fitnessgirl #fitnessmotivation #fitness #fit #pt #senior #natural #alimentazionesana #healthyfood #healthylife #good #girlwholift #powerlifter #powerliftergirl #girlwholift #gym #allenamento #muscle #instafit #wellness #health #active #love #breakfast #eatclean #iifym #cibisani #fitaddict #grilwhopowerlift #nutrition

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Sunday motivation 💁🏼💖

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HOW MUCH PROTEIN DO YOU REALLY NEED? .
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Lets break it down… .
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First, what is protein? .
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You can find protein in many different food sources. Chicken, fish, beans, yogurt, milk, all contain protein. Even a vast number of mainly carb sources like rice or bread contain some protein. .
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Protein is made up of a sequence of amino acids. And each type of protein is different depending on its unique sequence. .
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Whey, casein, collagen, myosin, legumins, are all different forms of protein. .
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And what are amino acids? .
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Amino acids are the building blocks of protein, I’m sure you’ve heard this before. But what does it mean? .
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A large portion of our cells, muscle and tissue is made up of these amino acids, and its what gives them their structure. Which is why it is considered the “building blocks” of protein. .
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Protein has many functions in our body and plays a crucial role in almost every biological process, making it an essential component of our diet. .
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In other words… You need protein! But the question is, how much? .
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A study by Helms et all in 2013 concluded that the adequate protein requirements for lean, resistance trained athletes in hypocaloric conditions is between 2.3 - 3.1 g/kg FFM. .
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Chuchward-Venne in 2013 concluded that the adequate intake for resistance trainees in hypocaloric conditions is between 1.2 - 2.3 g/kg .
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Phillips & Van Loon in 2011 concluded that athletes in hypo caloric conditions need 1.8 - 2.7 g/kg .
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Wilson & Wilson in 2006 concluded that strength training athletes should consume between 1.2 - 2.2 g/kg. .
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So as you can see, theres a trend. The average intake for trained individuals based on these studies suggests that around 2g/kg is the optimal intake. Or roughly 1g/lb in imperial system values. #MacroFitness .
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macrofitness.net

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🇨🇿stavět lívanečky do fotogenické věže?? 😂si ze mě děláte srandu 😂 moje láska za krásných 350 kcal💪❤️😍 (40g bílkovin!), to se prostě musí vyvalit na velký talíř👍🌞krásné sluníčkové vstávání
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🇬🇧building pancake towers?? 😂are you out of your mind?? This beauty😍❤️💪 (350kcal, 40g protein) just needs space... A lot of space 😂have a great day
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#foodinspiration #dnesjem #mojejidlo #healthybreakfast #iifymfood #iifym #foodspiration #dietmotivation #dietfood #fitnesslifestyle #gymgirl #nutrition #protein #proteinpancakes #dneskasnidam #palacinky #pancakes #breakfast #fitnessrecepty #uzasnejedlo #fitfood #fitrecipe #healthyfood

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Odio il freddo, lo odio con tutto il cuore... Voglio il sole e il caldo, il mare e il costume da bagno... Quanto manca all'estate?! Troppo... Mi tocca guardare il lato positivo della faccenda, ovvero la possibilità di accendere il forno senza morire di caldo in cucina. Quindi via con un banana bread baked oatmeal con mirtilli e noci... Una bontà!
Macros 385 kcal 42c 30p 10f
Ingredienti
200 ml di albume
50 gr di fiocchi di avena
½ banana (50 gr circa)
1 pizzico di idrolitina o lievito per dolci
20 gr di mirtilli
10 gr di noci
Preriscaldare il forno a 180°. Schiacciare la banana con una forchetta, aggiungere i fiocchi di avena, l'albume e mescolare bene. Aggiungere infine il pizzico di idrolitina o lievito, mescolare e versare l'impasto in una terrina. Cospargere con i mirtilli e le noci spezzettate e cuocere per circa 35/45 minuti finché dorato.
English - macros 385 kcal 42c 30p 10f
Ingredients
200 ml of egg whites
50 gr of oat flakes
½ banana (about 50 gr)
1 pinch of idrolitina or baking powder
20 gr of blueberries
10 gr of walnuts
Preheat the oven to 180°. Smash the banana with a fork, add the oat flakes, the egg whites and mix well. Add the pinch of idrolitina or baking powder and mix well again. Pour the mixture in a pie dish, sprinkle the blueberries and the chopped walnuts on the surface and bake for about 35/45 minutes until golden brown #colazione #workout #gymlife #iifym #nutrizione #ricettefacili #fitchef #diarioalimentare #gymfood #mangiaresano #fitnessfood #cucinalight #benessere #fitness #light #dieta #cucinaleggera #alimentazione #breakfast #carbcycling #carbs #dietaflessibile #fotografi_amo

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Take time to do what makes your soul happy 🙌.
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Happy Sunday! ☀️
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🍍Euer Pomom-Team🍍

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