HealthMindPower

Need some go-to foods with low calories and high volume to keep you full? . Check these out. 📷: @smurray_32 . Watermelon, strawberries, and spinach are definitely my favorites. What about you? (at Tulsa, Oklahoma)

One of the reasons people eat out more and cook at home less is that they overcomplicate things. . Your meals don’t need to look pretty or take a lot of time to prepare. . They only need to taste good and include the right foods to hit your fitness goals. . 📷: @sam_xceedfit . I rarely eat any meal at home that takes more than 3-5 minutes to make. . What about you — do you prefer fancy or simple? (at Tulsa, Oklahoma)

All of these are great options, but which one do you like best? . Or do you prefer an alternative to meat? . My favorite is beef, but I eat more chicken than anything. (at Tulsa, Oklahoma)

In case you needed more reasons to enjoy the delicious nectar of the gods... . Coffee gets a lot of bad press, but the truth is coffee has plenty of health benefits. . As long as you’re healthy and you aren’t drinking coffee all day and night to stay awake, the positives far outweigh the potential negatives. . My only caveat with coffee is that I cut it off around noon so there’s plenty of time for the caffeine to clear my system and not interrupt my sleep. . 📷 credit: @maxlugavere . I like my coffee black (hot or iced) — what’s your favorite way to enjoy a cup of joe? Comment below! (at Tulsa, Oklahoma)

Feeling full has nothing to do with gaining or losing weight. It simply means your stomach is full. . How you choose to fill it up makes all the difference. . When you’re trying to lose weight and you feel hungry between meals... . Eat more non-starchy vegetables. They’re full of micronutrients that are great for overall health, as well as fiber that will keep you feeling full longer. . Rather than focusing on eating less food, I like to have people eat more of the right foods to lose fat. . What are your favorite dense, low-calorie foods? Comment below! (at Tulsa, Oklahoma)

Check out the latest video! (Link in bio) . Don’t forget to subscribe to my channel for more videos! (at Tulsa, Oklahoma)

SHOULD WOMEN LIFT WEIGHTS? . You tell me. . In the photos on the left, Kristina had just completed a 6-week boot camp where she was taught that you have to be out of breath and miserable through the entire workout to lose weight. After completing their program, she lost a measly 1% in body fat and felt discouraged. 😞 . She lost weight but didn't actually look any better. Losing "weight" doesn't always mean you're losing fat. 🔑 . That's when she decided to jump on a personalized version of my fat loss program for women that involves 90% weight training. In the same amount of time, 6 weeks, she lost 8% body fat and completely transformed her body. 😃 . *One thing to note is that she didn't change her diet much at all -- she already had her diet on point.* . LADIES, do not be afraid of lifting weights. If you want to keep your feminine curves (and build a 🍑), resistance training is your best friend! 💪🏼💪🏼 . But if you want to shrivel down to a stick figure shape with no curves, by all means, keep running your ass off (literally)! . Apply for your own transformation using the link in my bio! (at Tulsa, Oklahoma)

Hi 👋 . Just wanted to take a minute to say thank you for following my page! . I’m constantly blown away by the people I get to meet and connect with from all over the world through this nifty little app. . Your story, your hard work, and the progress you’re making are what inspire me. . I wouldn’t trade my job for any other in the world and it’s all because of you. . Thank you.

This is a pretty accurate diagram (for an illustration) of what a male body looks like at different body fat percentages. . Of course, you have to consider that everyone stores their fat differently and you won’t have an athletic look no matter how lean you are if you don’t have any muscle. . That said, most guys can get to a point where they can stay between 12-15% body fat year round without a strict diet and spending all their time in the gym. . However, to get to that point, most people need to go through a phase of tracking their diet very strictly and following a custom training routine. This helps you build the foundation of muscle and create the habits that will make everything much easier later on. . If you have a body fat percentage in mind that you’d like to hit this year, let’s talk. DM me or email me for coaching info.

Are you not seeing the results you expected from your diet? . You might be sneaking in more calories than you realize. . When people start changing their lifestyle and paying closer attention to the foods they eat, there are usually some old habits that get ignored. . I see this a lot with clients who start tracking their food intake for their big meals, but often leave out a lot of the smaller items they munch on throughout the day. . The reason is that condiments, small snacks, and other quick bites aren’t that noticeable. They don’t fill you up or take time to prepare, so it’s easy to overlook them or to simply forget to track them. . However, if you have a habit of sneaking several of these things in per day, they can add up to a significant amount of calories. Especially over the course of a week. . Moral of the story — if you’re tracking food/calories, track EVERYTHING. It’s the only way to know you’re being accurate. . 📷 credit: @hooper.fit . And if you want to lose weight without tracking calories, sign up for my free fat loss challenge. (Link in bio)

When people DM me asking for which magic pill to take and I start asking about their diet and workout routine...

😂 😂 😂

Small substitutions can make a big difference. . On the right, they used spiraled zucchini instead of pasta (and less Parmesan cheese). . The result = 1/2 the calories. . 📷 @movingdietitian . What’s your favorite food substitute?

Pistachios are the best on this list. Trail mix is the worst. . What do you think? . 📷 @fit_pham

This is a great visual representation of the old saying “you are what you eat.” . But that doesn’t mean you can’t get away with eating some of the foods on the left and still looking like the person on the right.

Ladies — lifting weights will NOT make you big and bulky... . But it will allow you to get stronger, build more muscle, give you feminine curves, and increase the amount of calories you can eat without gaining fat. . If all of those things don’t sound intriguing to you, then carry on with your cardio and eating like a rabbit. . 📷 @em.fitnessuk . However, if you ARE interested in getting a specific routine to build a strong, feminine body, send me a DM and I’ll be happy to help you out.

#throwbackthursday to @name_is_john_ bachelor party when we had to rent a little sail boat because my boat was too big to cruise the harbor...