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thefitlife_247

#waybackwednesday to Vegas sunshine
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Team trips are the best trips!! 💪🏼
#goodtimes
#memories
#vegas

Well Done Paul!!! Full day of eating all the food!

Well Done Paul!!!
Full day of eating all the food!!!

☀️Keep it simple
☀️Eat your fruit and veggies
☀️Focus on portion control and embrace a little hunger
☀️Results will follow

Posted @withregram • @paulkturner 2 weeks in to my new leaning out program. Simple. Doing the prep work.
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#Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #eatyourveggies #MuscleFood

WE REALLY ENJOY THIS SALAD!
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What you will need:
330g shrimp, raw
2 tbsp. olive oil
1 ½ tsp. mixed herbs
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup (160g) couscous, uncooked may use quinoa macros will change
1 ½ tbsp. mixed herbs seasoning
1 tbsp. garlic, minced
1 cup (240ml) chicken stock, hot
1 can (400g) chopped tomatoes
1 tbsp. lemon zest
1 lemon, juice only
bunch fresh basil
In a bowl, mix together shrimp, 1 tablespoon of olive oil, and mixed herbs. Season with salt and pepper and let it marinate while you cook the couscous.
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Heat the remaining 1 tablespoon of oil in a pan over high heat; once hot, toss in bell peppers. Sear for 3-4 minutes, or until the edges are browned.
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Remove from the pan and set aside.
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In the same pan, add the shrimps and cook for 3-4 minutes, stirring often, until cooked through. Remove from the pan and set aside.
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Reduce the heat to medium, and let the pan cool slightly. Add couscous and toast for 1 minute. Season with mixed herbs and add in the minced garlic. Mix well.
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Now pour in the chicken stock, then reduce the heat to a low simmer.
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Cook covered for 6-8 minutes, until most of the liquid has been absorbed.
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Add in the chopped tomatoes, cooked shrimps, peppers, lemon juice and zest. Stir well, then cover to cook for another 5 minutes until everything is heated.
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Garnish with basil and serve.
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Serves: 4
Prep: 10 mins
Cook: 25 mins
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Nutrition per serving:
349 kcal
8g Fats
44g Carbs
25g Protein
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#Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #Welovefood #MuscleFood #thefitlife247

Posted @withregram • @growingandglowingmama 𝑭

Posted @withregram • @growingandglowingmama 𝑭𝒊𝒕𝒏𝒆𝒔𝒔 𝒊𝒔 𝒏𝒐𝒕 𝒂𝒃𝒐𝒖𝒕 𝒃𝒆𝒊𝒏𝒈 𝒃𝒆𝒕𝒕𝒆𝒓 𝒕𝒉𝒂𝒏 𝒔𝒐𝒎𝒆𝒐𝒏𝒆 𝒆𝒍𝒔𝒆.... 𝒊𝒕'𝒔 𝒂𝒃𝒐𝒖𝒕 𝒃𝒆𝒊𝒏𝒈 𝒃𝒆𝒕𝒕𝒆𝒓 𝒕𝒉𝒂𝒏 𝒚𝒐𝒖 𝒖𝒔𝒆𝒅 𝒕𝒐 𝒃𝒆 ♡

16 weeks to crush a new goal for myself. Let's Go!!! 👙

@ourfitlab @thefitlife_247

#sixteenweeks #newgoals #fitnessroutine #fitnessmotivation #fitanniversary #challengingmyself #goalgetter #goalsetting #fitgoals #freshstart #fitnessjourney #workinprogress #progressnotperfection #growingandglowing #positivemindset #fitlife #fitfam #fitmom #fitness #girlswholift #weightlifting #weighttraining #strengthtraining #musclesinprogress #musclesloading #gymlife #gymgrind #fitnesscoach #chilliwackbusiness #chilliwack

Well Done!! Posted by• @paulkturner Started my m

Well Done!!
Posted by• @paulkturner Started my meal prep and dialing in the program from @thefitlife_247
Dinner and lunch on point
And both snacks.
And did meal prep for rest of the week.
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#Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #MuscleFood #musclelove #fitnessgoals

Meet Glen!! March 11 vs April 10. One month, ✅

Meet Glen!!
March 11 vs April 10. One month,
✅15 lbs down
Compliance, Dedication and Drive!!

Posture improvement is amazing too!
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✅We keep working!
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#fitness #gym #fit #workout #FitFam #health #bodybuilding #fitspo #healthyfood #WeightLoss #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #bodybuilding #bodybuilder #gains #muscle #shredded #BodybuildingMotivation #BodyTransformation #FitFreak

Posted @withregram • @thn.fitness #transformatio

Posted @withregram • @thn.fitness #transformationtuesday

Dec 16th 2020 - April 5th 2021
[156lbs or so on the left & weighed in at 137.2 lbs yesterday on the right]

This is a vulnerable post for me to share but I told myself I’d post this once I hit the 12 weeks out mark for the @vanisleshowdown because prep isn’t as glamorous as insta makes it out to be.

Competing isn’t for the faint hearted, its a relentless sport that pushes your body to an extreme but I have to say the journey has been so rewarding this far!

I have to remind myself daily that I’m more than numbers on a scale when my weight plateaus and to watch my own obsessive tendencies to prevent creating unhealthy habits

BUT without further ado here are some long overdue stats📈

19lbs down⬇️& this is just the beginning fam😈things about to get real freakyyyy real quick from here💪🏽

Im on a mission to exceed my own limitations and surpass what I thought I was capable of

I had no idea what I was doing posing wise on the left #rookie

@vanisleshowdown
@canadianphysiquealliance
@thefitlife_247

LFG💯🔥

#weightlossjourney #prepfiles #12weeksout #11weeksout #bikiniathlete

It’s been a while since we posted a picture of o

It’s been a while since we posted a picture of ourselves!
Gym time 💪🏼
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If you’re looking for a personal trainer or an online coach we offer in person services in Langley and Chilliwack at @ourfitlab and long distance online worldwide.
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Let’s Train!
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Happy Saturday!!
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#fitness #gym #fit #workout #FitFam #health #bodybuilding #fitspo #healthyfood #WeightLoss #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #bodybuilding #bodybuilder #gains #muscle #shredded #BodybuildingMotivation #BodyTransformation #FitFreak

𝑯𝑰𝑮𝑯 𝑷𝑹𝑶𝑻𝑬𝑰𝑵 𝑳

𝑯𝑰𝑮𝑯 𝑷𝑹𝑶𝑻𝑬𝑰𝑵 𝑳𝑼𝑵𝑪𝑯 𝑻𝑶𝑫𝑨𝒀
Serves: 2
Prep: 5 mins
Cook: 20 mins
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What you will need:
2 salmon fillets (4.5 oz./130g each)
10.5 oz. (300g) green beans, trimmed
2 eggs
10 black olives (may be canned)
2 tbsp. Greek yogurt (I used 0%)
1 tbsp. apple cider vinegar or lemon juice
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Directions:
Place the salmon skin side down in a colander over a pan of boiling salted water. Cover and steam for 10 minutes.
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Cook the trimmed beans in boiling water for 6 minutes. Then boil the eggs for 5–6 minutes.
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Blend the olives into a paste with a hand mixer and mix half of them with the Greek yogurt, 1 tablespoon of vinegar and salt and pepper.
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Toss the cooked beans with the Greek yoghurt dressing and divide between 2 plates.
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Peel and cut the eggs into quarters. Flake the salmon over the beans and arrange the eggs on top.
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Add the remaining black olive paste over the salad. Season to taste with salt and pepper and serve.
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Nutrition per serving:
340 kcal
17g Fats
11g Carbs
36g Protein
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#Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #musclelove #MuscleFood #lunchtime #eatforprogress

Get FIT with Us! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are

Get FIT with Us!
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Are You Ready?
Are you looking to make a change in your health and fitness?
Are you wanting to see the results you envision?
There’s no need to wait any longer.
We offer programming packages for every budget to help with your training, meal planning and overall progress!!
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#fitness #gym #fit #workout #FitFam #health #fitspo #healthyfood #WeightLoss #FitnessGoals #FitnessMotivation #YouCanDoIt #GoalSetting #NoExcuses #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #bodybuilding #bodybuilder #gains #muscle #shredded #BodybuildingMotivation #BodyTransformation #FitFreak
#langleypersonaltrainer #chilliwackpersonaltrainer

We ready!!!!

Here we go!!!

Posted @withregram • @thn.fitness getting there.🔪💪🏽

16 weeks out this Saturday & first posing class!

@thefitlife_247

#bikiniprep #vancouverfitness #veganathlete

You know what this is called? Trusting your coach!

You know what this is called?
Trusting your coach!!!

💥Being consistent
💥Doing the work
💥Listening to feedback
💥Be willing to learn which means asking a lot of questions to understand your body

We have been a team for 4 years and we will continue to grow learn and stay on top of the demands of this sport so when we are ready we are really READY!
#ProudCoaches
REPOST • @t_ann.baziuk Transformations:
Ok... it’s a lot of butt I know!
But when I was flipping through pics I actually said “this is insane”
Sometimes you never see the changes when they’re right in front of you and then you go back and see and you’re like “holy shit... I did that”
The side by side is bulking then “show” then a month post show
But if you scroll you’ll see the changes from month to month...bulking to leaning and now bulking again. The changes that happen in a month.. even a week are INSANE
Of course threw in my very very first show years ago when I thought I had glutes but no. We did not. We did not have nothin.
Again... years.
Hip thrusts
Donuts- to No donuts.
That diet on point!
The endless leg days
The prep cardio on the death mill.
All the things that make a bikini transformation.
Oh... and I said that wrong
“I” didn’t do that
“We” did that eh coaches!
Never me... always we
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Coached by @thefitlife_247
@gracebukowsky
@andrewbuk

TOMORROW’S LUNCH!! What you will need: For the d

TOMORROW’S LUNCH!!
What you will need:
For the dressing:
2 tbsp. olive oil
½ red grapefruit, juice only
1 tbsp. Dijon mustard
2 tbsp. apple cider vinegar
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For the salad:
8 oz. (230g) asparagus
7 oz. (200g) frozen peas
2 oz. (60g) mixed lettuce leaves
2 oz. (60g) arugula (rocket)
½ oz. (15g) fresh coriander, chopped
1 avocado, sliced
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Directions:
Mix the dressing ingredients in a small bowl, season with salt and pepper to taste.
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Bring a pot of water to boil. Add the asparagus and frozen peas and boil for 6 minutes. Remove the veggies and rinse with cold water.
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In a large bowl, add all the salad ingredients, including asparagus and green peas. Add the dressing and gently mix the ingredients. Season with salt and pepper to taste and serve.
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Add grilled chicken breast, tofu or shrimp for higher protein as per your protein needs

Serves: 4
Prep: 5 mins
Cook: 6 mins
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Nutrition per serving:
215 kcal
15g Fat
18g Carbs
5g Protein

We see you 💥💥💥 Well Done!! Posted @withre

We see you 💥💥💥
Well Done!!
Posted @withregram • @abbey_604 Slowly getting back to what I love ❤️
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#fridaynightvibes #backsurgeryrecovery #therapy #growthroughwhatyougothrough #fitnesslifestyle

🔥Tomorrow’s breakfast 🔥 BLACK BEAN OMELETT

🔥Tomorrow’s breakfast 🔥
BLACK BEAN OMELETTE
Nutrition per serving:
384 kcal
23g Fats
25g Carbs
23g Protein
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For the salsa:
1 tomato, diced
½ small onion, diced
½ lime, juice only
handful coriander or parsley, chopped
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For the omelette:
1 can (14 oz./400g) black beans, drained
1 lime, juiced
¼ tsp. cumin
hot sauce, to taste
1 tsp. olive oil
8 eggs (to reduce fat you may use 200g egg whites plus 4 eggs)
½ cup (75g) feta, crumbled
1 avocado, sliced
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Serves: 4
Prep: 10 mins
Cook: 15 mins
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#Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #MuscleFood #thefitlife247 #langleypersonaltrainer #chilliwackpersonaltrainer

We are currently working out of our two FIT LAB lo

We are currently working out of our two FIT LAB locations
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Langley BC
3-20092 93A Aveue
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**NEW** Chilliwack BC
104-5625 Promontory Rd
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We are accepting clients 5am-9pm Monday to Saturday!
Both studios are private by appoitment only.
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To book your session or inquire about coaching please email us at Thefitlife247@gmail.com or visit our website www.thefitlife247.com
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#personaltraining #gym #fit #workout #FitFam #health #bodybuilding #fitspo #healthyfood #WeightLoss #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #bodybuilding #bodybuilder #gains #langleypersonaltrainer #chilliwackpersonaltrainwr #BodybuildingMotivation #BodyTransformation #FitFreak

December 28th-January 23rd Proud Coaches! @krstn

December 28th-January 23rd

Proud Coaches!
@krstn.hrndz has been training at home due to restrictions and kicking a$$

Mindset over anything!
You have to do the grind to grow both physically and mentally ...

It takes time and a lot of repetitive movements and no matter what persistence to not give up.

As coaches we create the road map to success but it takes time, effort dedication and drive to follow it

Will you face speed bumps and roadblocks along the way?

Yes!!

The thing is will you keep going no matter what ?

We want you to of course...

Trust the process!
Trust yourself!
But most of all believe you can!
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#fitness #gym #fit #workout #FitFam #health #bodybuilding #fitspo #healthyfood #WeightLoss #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #bodybuilding #bodybuilder #gains #muscle #shredded #bikini #BodybuildingMotivation #BodyTransformation #FitFreak

Give this one a try!! Posted @withregram • @mar

Give this one a try!!

Posted @withregram • @marebear_79 Hit hamstrings and glutes today something fierce 🔥

Leggings dropping on the website within hours...these are gonna go fast! 😍😍
Link to website in bio
@van_fit_apparel

@thefitlife_247

Progress is taking consistent steps to reach overa

Progress is taking consistent steps to reach overall success!!
#letsdothis

Bulking season is over ❤️❤️

Repost from• @sicklecellapparel Let me tell you , I am looking at progress and major changes. Baby steps but I am stepping 😊. #sicklecellwarriormom

•´¯`•. MIDDAY SNACK ANYONE? .•´¯`• Avo

•´¯`•. MIDDAY SNACK ANYONE? .•´¯`•
Avocado & Cottage Cheese Toast
Give this one a try tomorrow!
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What you will need:
2 slices bread, toasted (I used pumpernickel bread)
1 cup (200g) cottage cheese (I used 1%)
¼ avocado, sliced
1 tomato, sliced
1 tsp. sesame seeds, toasted
chili powder
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Directions:
Toast the bread to your liking.
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Spread the cottage cheese over the toast, top with sliced tomato and avocado. Sprinkle with toasted sesame seeds, and season with salt and pepper to taste.
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Serves: 2
Prep: 10 mins
Cook: 0 mins
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Nutrition per serving:
274 kcal
11g Fats
26g Carbs
19g Protein

#Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #MuscleFood #thefitlife247 #langleypersonaltrainer #chilliwackpersonaltrainer

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