Isn’t taking your vitamins SO FUN?! 😂💊 *cue v candid giggle*
One of the most common questions I receive is “WHAT SUPPLEMENTS DO I *NEED* FOR ____??”
The truth is, you don’t NEED supplements to reach any fitness/physique goal... they simply HELP with the process and can improve your results when you also have consistency in your training and nutrition 🤓
HOWEVER, there are some basic things that I think everyone could benefit from, no matter what their goal or routine, and those are:
1) MULTIVITAMIN to cover your bases when it comes to essential micronutrients
2) OMEGA 3 supplement to decrease inflammation, support cardiac and brain health, promote healthy bones & tissue... and so much more
3) PROBIOTIC to support gut health which is linked to immunity, mental health, digestion (obviously) and overall wellness
It can be HARD to find a high quality multi/omega 3/probiotic, but luckilyyyy @PEScience(.com) is basically your one-stop-shop for them all! AND lucky for you, discount code “MARIE” saves you 15% on your entire order 😘
Highly recommend grabbing TruMulti, Omega-3+, and Symbiont GI (probiotic & digestive enzymes in one) to incorporate into your daily regimen!
I’ve used (and loved) PEScience products for 4 years now and really can’t recommend them enough! “#SelectTheBest” 🙌🏼
🔹 PEScience.com code: MARIE 🔹
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🍓PROTEIN SKYR BOWL🍓
Today’s been a lillll rough so far, I’m just so tired and exhausted😓 I realized I don’t have much of an appetite on days like this, I was actually planning on having pancakes, but this simple bowl sounded better instead🤷🏽♀️ Breakfast was also a little late this morning, which is why I’m posting now😂 Eating this before heading to the ortho, then doing a little shopping with my mom after, hopefully things starting looking up!! Happy Tuesday everyone, have a great one🤩
dEATS: 1/2 scoop of @pescience vanilla protein + 1 container of @siggisdairy vanilla skyr + diced strawberries and apples + @crazyrichardspb + cinnamon // Mix your protein into the skyr, then add your toppings🌟
I look back at my life the past couple weeks and reflect at what’s happened. Change isn’t easy. Choices have consequences. One thing’s for sure: I’m keeping my head up and trying to keep a smile on my face.
What’s better than waffles?? Waffles topped with waffle flavored @halotopcreamery! 🤤
➡️60g whey/casein protein powder
➡️60g whole wheat flour
➡️20g coconut flour
➡️8g baking powder
➡️200g egg whites
1. Put waffle maker on medium heat
2. Mix dry ingredients
3. Add eggs whites to dry mix and stir together
4. Add water slowly until you get it to your desired consistency
5. Spray waffle makers and pour batter in
6. Add your toppings and enjoy!
Try this recipe put and let me know what you think!
Many people ask me how to “lose fat & gain muscle at the same time” when in reality those are two DIFFERENT goals .
Fat loss requires being in caloric deficit while muscle building requires being in caloric surplus! BUT if you want to build muscle, that doesn’t mean you have to go eat everything in sight in order to gain muscle .
I’ve been building my glutes for the last year & a half and only being in a slight surplus but reducing cardio a bit. Could I have built it faster by adding in calories quicker? Sure... but I wanted to keep a little bit leaner physique .
I also trained the muscle group I was trying to grow more often. This is called PROGRESSIVE overload. Increasing volume overtime! Also lots and lots of hip thrusts😎 .
Any questions? Shoot me a message! & remember to use my code “melissacryer” to save money on @uxo_supplements
Hiii happy Tuesday! What’s your favorite meal of the day? Currently mine is breakfast because after copious amounts of fasted morning cardio my breakfast is literally my life savor while I crawl through the door. I always start off with about 8 ounces of water with two table spoons of Apple Cider Vinegar and half a lemon so I can make sure I get some more fluids down before eating so I can get a more full effect. Breakfast is usually egg whites, 1 egg, and oatmeal but today I decided to just have one of my two rice cakes with breakfast and then saving the rest of my carbs for before and after my workouts.. My cup of coffee lately has been Starbucks espresso blend with PB Skinny Syrup and Skinny Syrup Caramel Foam (both 0 cals!!) #eggs#ricecakes#cantbelieveitsnotbutter#skinnysyrups
I’ve gone back and forth, deciding if I should post this picture. You may see a girl going ham on the ropes but what you don’t see is what’s running through her mind.
On Saturday I woke up, looked in the mirror, and a part of me started to pick myself apart. Immediately I stopped myself, but more in a way of feeling like I was arguing with my own mind. I went to the gym frustrated, knowing I was battling my own thoughts to see myself and my hard work for what it is. This picture is mid-workout, pounding out the stress and negative body thoughts that we’re floating around inside. @gmalefit hit the nail on the head when I told her what was going on. We all work so hard to get to where we are, we’re terrified of regressing to where we began. I’ve always known this could be the case. Fearing I’ll lose what I’ve gained and worked for in the past 18 months. I’ve just never wanted to acknowledge the brief lapses of doubt that are bound to pop up surrounding my progress.
Overcoming disordered thinking isn’t a perfect process, it’s a journey of patience that never ends. I stopped myself from tearing myself apart. Progress not perfection. Remember it’s not the sprint it’s the marathon when breaking down these mental blocks you’ve built. .
If you’re wondering, how did you and Garrett celebrate the night? We went ham on some tex mex and indulged in some churros (aka cinnamon sugar heaven). I woke up the next day and felt amazing ❤️
Bottom line: the thoughts will always creep. They’ll always linger. They’ll always come around once and awhile to try and rain on your parade. Acknowledge them, say BYE FELICIA, and rock your beautiful bod 💕
Throwback to yesterday’s lunch for today’s #toasttuesday .
Now that I’m reversing and macros are higher, I get to play around with my food and get creative with my meals again 😋😋. Here are the toast deets:
- 2 slices of TJ sprouted bread
a tbsp of guac, topped with THE perfect over easy egg and NBTB seasoning
- other slice topped with:
1 wedge of laughing cow
-1oz smoked salmon
These were SO good and totally hit the spot. Cooked up a serving of TJ butternut squash zig zags with asparagus and spinach, cause your girl is all about the #micros .
So good, so satisfying and healthy. Basically, this meal was a win, win, win
Transformation Tuesday! A few days ago I was talking to a friend and they were saying how they were afraid of lifting because they didn’t know what they were doing, were not very strong and didn’t want people to judge them. On the left is me, when I could hardly curl a 5 lb dumbbell. On the right I can now curl the 30s.
Everyone starts somewhere.
After I had been in my car accident I couldn’t play sports or be very active. I was weak, I had never lifted weights before and I had no idea what I was doing. But here I am today! I’ve been all over the fitness board 😂 I’ve been lean...I’ve been not so lean...and I’ve been somewhere in the middle. I’ve been weak, I’ve been strong, and I’ve added on a lot of quality tissue. But it took me years and I’m still improving every day.
One thing I do know. If you never try you will never learn. If you never start you will never go anywhere. Trying something new can be scary, lifting weights when you don’t feel very strong can be intimidating. But realize everyone starts somewhere. Don’t compare your first step with someone else’s mile. In fact don’t compare your chapter with anyone else’s because everyone has different goals, different bodies, personalities, etc. Embrace who you are and own it. You are a badass! In a world full of copies, be an original. Have a great day everyone! #transformationtuesday#makingains#progressnotperfection#beyourownsuperhero
Can’t imagine life without you. You’ve been by my side through everything. Thanks for motivating me, being my lifting partner and changing me for the better. I love you @katelynjanetfit_ #swolemates#teamciulla#robotaliens 🤖👽
Sweaty leg day session today 💦
Pin squats ~
• 5 x 5 @ 60kg
• 1 x 2 @ 90kg
Non-stop sweating the entire hour of working out, and feeling gross and sweaty. 😂
Note to self, don’t wear grey on leg day 🤭 because sweat stain central, don’t remember when I last sweated this much in just a tshirt from a workout.
The importance of exercise selection for hypertrophy in the grand scheme of things – not that big to be honest. The application of training in general, should be the focal point. Training hard, volume control, recovery or fatigue management, fundamentals of technique etc… should be the major concerns. But there comes a time and place where we need to at least be mindful of the certain types of exercises we program.
I could seriously talk about this subject for yonks’ but I’m not going to bore you today. I’ll just say this.
Choosing the exercises for your program is completely individual & somewhat dependent on your training experience and the training mechanism you aim to hit (mechanical tension, metabolic stress, muscle damage).
A novice lifter probably doesn’t have a clue what works best for them until they have done all the movements – hence why you’ll most likely start them on the compounds to develop a basic foundation and go from there. Intermediate lifters should try to expand their pool of exercises and styles to see what works best whilst advance lifters should have the knowledge of types of exercises that work. Usually they will know their ‘go to’ exercises and rotate through those within a training cycle.
Moving onto the 3 mechanisms of hypertrophy (By Brad Schoenfield), it’s important that we pick the right exercises depending on what phase we are up to in our session. For example:
☑️ Mechanical Tension – best produce using heavy weights. The compound heavy basics should be the corner stone to any program. Squats, incline and vertical presses, rowing and pulling of various kinds yada yada ya.
☑️ Metabolic Stress – achieved through exercises that can be done for high reps near to failure. This is crucial, so spend time choosing the correct exercises as they could be detrimental. For example, deadlifting for 15+ reps are not suitable and plain stupid.
☑️ Muscle damage – overloading, varying, controlled negatives and full ROM are a start to inflict as much muscle damage.
That is all for now 🤓🤫
3 weeks til I leave for the Bahamas & after this weekend’s shenanigans I’m ready & excited to be on POINT til my trip. I’m not cutting, just being good to myself in the way of nutrition & training so I can feel my best on those WHITE SANDY BEACHES😭❤️ If I tighten up a little, yay! Should I share how I do it?🤔
Peep my favorite @herhustlellc piece coming this Sunday 7/22! Long sleeve, light weight, hooded black-on-black tee🖤
Also peep the girl that walked out of the sauna in just a towel as I snapped this... I got you🌚