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thefitlife_247

Repost @samanthalbateman 2018 vs. 2021 When I came

Repost @samanthalbateman 2018 vs. 2021
When I came across this oldie I barely recognized myself, I could hardly believe I used to be that smol 🥺… just a baby!

Haha, not that I’m jacked now or anything, but I sure have put on quite a bit of muscle mass since then. Significantly so in my lower body!

Here are some of the KEY🔑 things I’ve learned over the past few years that have helped me get to this point (and we only growing from here babbieeeeee😜):

1️⃣ EAT THE DAMN FOOD🍗: I cannot stress how important this is! The common mentality is eat less, lose weight, but this couldn’t be further from the truth. Food is fuel! And like a car, your body cannot run without it. It takes some trial and error to find a balance that works for your body. But when you do, magic happens! I could go on and on, but for now, eat the damn food!

2️⃣ LIFT HEAVY 🏋🏼‍♀️: Don’t be scared to push yourself in the gym. Often times, we limit ourselves to thinking we’re not capable of lifting 5lbs more than the current load. But you won’t know unless you try! Challenging your muscles by lifting heavier is a sure fire way to increase muscle mass, increase metabolism (resulting in burning more fat!), increases bone density, and makes you feel like a bad ass 😎.

3️⃣ HIRE A COACH: The amount of available information out there is extremely overwhelming. I’d hate to know how much time I spent in the beginning of my journey trying to figure out what the heck I was doing. “I know what I want, but how do I get there?!” A coach can help to steer you in the direction that’s in line with your goals and eliminate the headache of trying to navigate the sea of information on your own. Plus, we are our own worst critics, we love to put ourselves down even when we achieve great things. A coach has a unique outside perspective that allows them to recognize your potential and help you to see it too. I NEVER thought I would be a bikini competitor one day. I didn’t believe I had what it takes. If it wasn’t for my coaches (@gracebukowsky & @andrewbuk) helping me to see my own potential, of what I was capable of, I never would have gone for it. So if you’re struggling to hit your goals, hire a coach.

Happy Tuesday!! Tony Robins often says that people

Happy Tuesday!!
Tony Robins often says that people can accomplish less in a year and more in a decade than they imagine.
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Goal is create long-term plan but focus on daily growth
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This is called Exercise Patience!!
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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

Meet Ashley! @growingandglowingmama Ashley has b

Meet Ashley! @growingandglowingmama

Ashley has been a part of the Fit Life Team for almost a year and is one of the amazing coaches at @ourfitlab in Chilliwack (DM her if you’re interested in booking in a session or two!)
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Yes! Coaches need Coaches! We don’t know everything we learn everyday 🙏🏼
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Fat loss is evident with Ashley’s transformation but the inner work is the winning combination to long lasting progress and results!
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✅Managing stress
✅Living the wellness lifestyle
✅Healing your gut
✅Balancing hormones
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We are still working on gut health and overall balance but slowly still making amazing progress inside out!
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“The gut is connected to everything,”
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If your microbiome is out of whack, i.e., it doesn’t have enough good bacteria or too much bad bacteria, it can affect how your food is metabolized as well as lead to inflammation.
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It’s a cascade of casualties: Bad bacteria in the gut can trigger inflammation—in your skin, joints, brain, everywhere—and send your body’s immune response into overdrive as it tries to rid the body of the bacteria.
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This can lead to insulin resistance, which can stall fat loss and actually promote weight gain if not addressed.
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Ashley 2.0 is coming in 🔥
We just need to be kind and do things a little differently…
Coached by @gracebukowsky @andrewbuk
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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 #bikinibody #BodybuildingMotivation #BodyTransformation #StrongAF

LIFESTYLE CLIENT GLEN @glen_fedex March 2021-Aug

LIFESTYLE CLIENT GLEN
@glen_fedex

March 2021-August 2021
Then 265lbs Now 226lbs
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No insulin since April WIN!!!
We keep rolling
Glen 2.0 coming in strong!
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Still eating lots!
Flexible approach
Carbs ✅
Fruit ✅
Fat ✅
No macronutrient has been eliminated

🎉
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You need all the foods
Moderation is key!
Focus Determines Results!
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Interested in joining us
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Email 📧 TheFitLife247@gmail.com
Coaches @gracebukowsky @andrewbuk
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#fitforlife #healthy #proudcoaches #fitness #gym #fit #workout #FitFam #health #bodybuilding #fitspo #healthyfood #WeightLoss #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #gains #muscle #shredded #BodybuildingMotivation #BodyTransformation

We are so proud of the progress this woman has mad

We are so proud of the progress this woman has made. @brittlyndrayson came to start training with @andrewbuk one-on-one 2 months ago, with a goal of focusing on glutes and overall leg development.
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We think it’s safe to say the plan is working. It just goes to show what can be achieved with a solid plan and a client that stays focused on their goals!
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We have set new goals and are so excited to see the results develop.
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If you’re looking to get going on your fitness goals, reach out to us today.
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#fitlife #fitnessmotivation #thefitlife247 #goalgetter #bikini

With the beautiful Fanta @cheffanta at the Vancouv

With the beautiful Fanta @cheffanta at the Vancouver Island Showdown

Fanta placed
2nd in Masters Bikini 45+
3rd in Masters Bikini 35+

Congratulations 🥳

We did it!
#bikini
#cpa
#progress
#fitnesslifestyle
#bodybuilding
#weareateam
#happiness
#celebration
#thefitlife_247

With the beautiful @karlahart_ at the Vancouver Is

With the beautiful @karlahart_ at the Vancouver Island Showdown
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#bikini
#beautiful
#cpa
#progress
#fitnesslifestyle
#bodybuilding
#weareateam
#happiness
#celebration
#thefitlife_247

With the beautiful @anellieee at the Vancouver Isl

With the beautiful @anellieee at the Vancouver Island Showdown

We missed top 3 by one point 🤪

Congratulations 🎉
#bikini
#cpa
#progress
#fitnesslifestyle
#bodybuilding
#weareateam
#happiness
#celebration
#thefitlife_247

With the beautiful @zerinaamariano at the Vancouve

With the beautiful @zerinaamariano at the Vancouver Island Showdown!

Zerina placed
True Novice Bikini 2nd
Novice Bikini 2nd
Bikini Open B 3rd

Pro Qualifier here we come!!

We did it!
#bikini
#cpa
#progress
#fitnesslifestyle
#bodybuilding
#weareateam
#happiness
#celebration
#thefitlife_247

With the beautiful @krstn.hrndz at the Vancouver

With the beautiful @krstn.hrndz
at the Vancouver Island Showdown 🤩
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We did it!
#bikini
#cpa
#progress
#fitnesslifestyle
#bodybuilding
#weareateam
#happiness
#celebration
#thefitlife_247

With the beautiful @thn.fitness at the Vancouver

With the beautiful @thn.fitness
at the Vancouver Island Showdown.
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We did it!
#veganathlete
#bikini
#cpa
#progress
#fitnesslifestyle
#bodybuilding
#weareateam
#happiness
#celebration
#thefitlife_247

We Love Our Team! Vancouver Island Showdown 2021

We Love Our Team!
Vancouver Island Showdown 2021
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#bikinibabes #thefitlife247 #progress #weareateam #beautiful

#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

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