doitlikedani

Mrs. Dani Krshka

Tulsa Trainer
2017 Oklahoma Bikini Champ
Nutrithority: dani
🏼TTHU: dani
IconMeals: doitlikedani
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Prep/Online Macro Coach

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Where my girls at that plan on having a glass of vino tonight!?🍷 (Definitely bookmark this for later ↗️)⠀
•⠀
Ready to map it out in your macros?⠀
Swipe right to see what to search in My Fitness Pal and I've already done all the math for you!⠀
(I posted this in my story a couple weeks ago and several of you messaged me saying it wasn't working, but no worries it should be good to go now 🙌🏼).⠀
•⠀
By logging a glass or two into your macros ahead of time, you'll now know how many calories/macros you have left to work with for the remainder of the day.⠀
•⠀
Wine: I basically count one glass of wine as either 30 carbs or 14g of fat. ⠀
Reason being is because one glass of wine usually has roughly 120 alcohol calories in it...⠀
•⠀
Liquor: Most all liquors (vodka, tequila, rum, whiskey, etc.) have roughly 70 calories per 1 fl oz (note that a "jigger" is 1.5 fl oz).⠀
Therefore, I count 1 shot as either 8g of fat or 18g of carbs.⠀
•⠀
Remember: 1g carb has 4 calories & 1g of fat has 9 calories.
•
Because alcohol calories aren't a carb OR a fat, if we at least account for the calories in some way, shape or form than that will help us stay on track with our total desired caloric intake for the day.⠀
•⠀
This is just one of the many reasons why I love Flexible Dieting so much.⠀
Keep in mind though that Flexible Dieting doesn't mean that we have a glass of wine every day, but instead plan ahead for the occasions that we do.⠀
•⠀
Comment below if you've already planned out your Friyay night cocktail - and/or tag a friend who needs this My Fitness Pal hack!

Where my girls at that plan on having a glass of vino tonight!? (Definitely bookmark this for later ️)⠀ •⠀ Ready to map it out in your macros?⠀ Swipe right to see what to search in My Fitness Pal and I've already done all the math for you!⠀ (I posted this in my story a couple weeks ago and several of you messaged me saying it wasn't working, but no worries it should be good to go now 🏼).⠀ •⠀ By logging a glass or two into your macros ahead of time, you'll now know how many calories/macros you have left to work with for the remainder of the day.⠀ •⠀ Wine: I basically count one glass of wine as either 30 carbs or 14g of fat. ⠀ Reason being is because one glass of wine usually has roughly 120 alcohol calories in it...⠀ •⠀ Liquor: Most all liquors (vodka, tequila, rum, whiskey, etc.) have roughly 70 calories per 1 fl oz (note that a "jigger" is 1.5 fl oz).⠀ Therefore, I count 1 shot as either 8g of fat or 18g of carbs.⠀ •⠀ Remember: 1g carb has 4 calories & 1g of fat has 9 calories. • Because alcohol calories aren't a carb OR a fat, if we at least account for the calories in some way, shape or form than that will help us stay on track with our total desired caloric intake for the day.⠀ •⠀ This is just one of the many reasons why I love Flexible Dieting so much.⠀ Keep in mind though that Flexible Dieting doesn't mean that we have a glass of wine every day, but instead plan ahead for the occasions that we do.⠀ •⠀ Comment below if you've already planned out your Friyay night cocktail - and/or tag a friend who needs this My Fitness Pal hack! - 1 day ago

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Happiness is planning a trip to somewhere new, with someone you love 🏖 💕
•⠀
#throwback #takemeback #mexico

Happiness is planning a trip to somewhere new, with someone you love 🏖 •⠀ #throwback #takemeback #mexico - 2 days ago

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If only you knew how many bloopers & unused photos are in my camera roll and every other instagrammers 🤣
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More often than not, Instagram is mostly of what someone's fantasy life is, not what it actually is.
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I have moments where I try to post the best photos & content that I can, but I also plan to always stay true and real to who I am, flaws and all.
•
Recently I've chosen to be much pickier with who I follow these days and found that it's done me a lot of good for my own personal development and self appreciation.
#youshouldtoo

If only you knew how many bloopers & unused photos are in my camera roll and every other instagrammers 🤣 • More often than not, Instagram is mostly of what someone's fantasy life is, not what it actually is. • I have moments where I try to post the best photos & content that I can, but I also plan to always stay true and real to who I am, flaws and all. • Recently I've chosen to be much pickier with who I follow these days and found that it's done me a lot of good for my own personal development and self appreciation. #youshouldtoo - 2 days ago

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#TRUTH 😂🙌🏼
The “weight” you lose during a detox is not actual body fat y’all 🙅🏼‍♀️
•
Detoxes are not based on science or facts.
Your internal organs already do the job that they're claiming to do.
•
It's pretty much like fixing a leaky faucet in a burning building #likewhyyyyy #nopoint
•
If you really want to lose weight, drink your water, create a calorie deficit in a sustainable manner for YOU, exercise regularly (a type that you actually enjoy) and get plenty of sleep. #TheEnd

#TRUTH 🏼 The “weight” you lose during a detox is not actual body fat y’all 🏼‍♀️ • Detoxes are not based on science or facts. Your internal organs already do the job that they're claiming to do. • It's pretty much like fixing a leaky faucet in a burning building #likewhyyyyy #nopoint • If you really want to lose weight, drink your water, create a calorie deficit in a sustainable manner for YOU, exercise regularly (a type that you actually enjoy) and get plenty of sleep. #TheEnd - 3 days ago

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Post Vaca Update:
•
Before I left for vaction, I was dieting enough to feel confident about myself. I didn’t lose a ton of pounds (only 2-3) but rather several inches which is what I cared about most.
I got down to 122lbs on my best days and a 26” waist (25.5” was my goal but it’s always the last spot to go for me).
•
If you saw my post last week, I CLEARLY enjoyed myself and let loose more than I probably ever have as an adult.
I did things I tell my clients NOT to do (like not keeping water a priority, having more desserts than necessary, and not staying as active as I had liked).
•
Even though I don’t regret it and I throughly enjoyed enjoying myself, I can’t expect to not face a few consequences once returning home with the type of behaviors I had.
•
I’ve been so bloated that my belly is extended and incredibly uncomfortable🤰🏼.
My skin has broken out due to dehydration and not enough whole foods/too much junk, and my digestion is completely off track (sorry for the tmi 🤷🏼‍♀️).
•
I’ve chosen to not weigh myself for at least a week bc I know for a fact I’d see much higher numbers, and I don’t need that kind of negativity in my life ✋🏼😂
•
However, it doesn’t stress me out bc I know those numbers won’t be realistic and are largely due to dehydration, bloating, flying makes me swell, digestion issues, etc.
All I need is to get back on track w/ my regular routine, and things will settle just fine.
•
I highly doubt I’ll see 122 on the scale again, bc if I’m being honest I probably did gain a couple of legitimate pounds...BUT life is > than the scale friends! I made the conscious decision to act the way I did therefore I have no right to whine about it now 🙅🏼‍♀️.
•
This week I’m going back to the macros & cardio plan I was on pre-vaca just to level back out as much as possible, and then next week it’s time to start a reverse diet 🙌🏼
•
Earlier this week I asked you all if you’d be interested in me blogging that experience, and I think it’s safe to say the consensus was a hell yes 😉
•
So, on that note what are some of your biggest questions/concerns on reverse dieting?
Comment below, and I will try to touch on them throughout the blogging journey! 👇🏼

Post Vaca Update: • Before I left for vaction, I was dieting enough to feel confident about myself. I didn’t lose a ton of pounds (only 2-3) but rather several inches which is what I cared about most. I got down to 122lbs on my best days and a 26” waist (25.5” was my goal but it’s always the last spot to go for me). • If you saw my post last week, I CLEARLY enjoyed myself and let loose more than I probably ever have as an adult. I did things I tell my clients NOT to do (like not keeping water a priority, having more desserts than necessary, and not staying as active as I had liked). • Even though I don’t regret it and I throughly enjoyed enjoying myself, I can’t expect to not face a few consequences once returning home with the type of behaviors I had. • I’ve been so bloated that my belly is extended and incredibly uncomfortable🤰🏼. My skin has broken out due to dehydration and not enough whole foods/too much junk, and my digestion is completely off track (sorry for the tmi 🤷🏼‍♀️). • I’ve chosen to not weigh myself for at least a week bc I know for a fact I’d see much higher numbers, and I don’t need that kind of negativity in my life 🏼 • However, it doesn’t stress me out bc I know those numbers won’t be realistic and are largely due to dehydration, bloating, flying makes me swell, digestion issues, etc. All I need is to get back on track w/ my regular routine, and things will settle just fine. • I highly doubt I’ll see 122 on the scale again, bc if I’m being honest I probably did gain a couple of legitimate pounds...BUT life is > than the scale friends! I made the conscious decision to act the way I did therefore I have no right to whine about it now 🏼‍♀️. • This week I’m going back to the macros & cardio plan I was on pre-vaca just to level back out as much as possible, and then next week it’s time to start a reverse diet 🏼 • Earlier this week I asked you all if you’d be interested in me blogging that experience, and I think it’s safe to say the consensus was a hell yes • So, on that note what are some of your biggest questions/concerns on reverse dieting? Comment below, and I will try to touch on them throughout the blogging journey! 🏼 - 3 days ago

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When the Jumper has Pockets…
•
Fun Fact: I used to want to be in the fashion industry.
I wanted to design gowns (I even have an old sketch book somewhere) or at least write for a big time fashion magazine.
•
It’s funny how life changes, and how different God’s plan is than our own.
•
It can be scary to take risks and go for things you never planned on or saw yourself doing…but when something is telling you to take a leap of faith, I promise it’s worth it.
#sogladifollowedmyheart #itsnotmyplanbuthis #faithandfitness #stilllovefashionthough

When the Jumper has Pockets… • Fun Fact: I used to want to be in the fashion industry. I wanted to design gowns (I even have an old sketch book somewhere) or at least write for a big time fashion magazine. • It’s funny how life changes, and how different God’s plan is than our own. • It can be scary to take risks and go for things you never planned on or saw yourself doing…but when something is telling you to take a leap of faith, I promise it’s worth it. #sogladifollowedmyheart #itsnotmyplanbuthis #faithandfitness #stilllovefashionthough - 4 days ago

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[Thinking About Doing Your 1st Bikini Competition??]⠀
•⠀
Warning: Rant coming your way…⠀
DO NOT go hire a random friend or friend of a friend who “did a show once” and is just going to give you a random meal plan to follow.⠀
This. Will. Not. Work.⠀
•⠀
Bodybuilding is EXTREME.⠀
Rather you are competing in bikini, figure or bodybuilding.⠀
It is NOT a leisurely activity to just “try out” for the hell of it with 0 clue on what you’re getting yourself into.⠀
•⠀
With all of the time, effort, dedication and sacrifices it takes to just GET to the stage, let alone actually trying to win something, why would you not want to do it the right way? Meaning, get a coach that actually knows their shit and can guide you through the entire process, step by step and week by week??⠀
•⠀
Getting a set meal plan or calorie intake before asking you questions about YOUR personal current intake is NOT coaching.⠀
Not hearing from them for several weeks at a time isn't either.⠀
Getting the exact same meal plan as your teammates is not coaching.⠀
Nor is having them tell you right off the bat to do an hour of cardio 7 days a week the entire time without taking into consideration your current activity levels.⠀
Or telling you 12 weeks is the right amount of time to diet without first considering your body fat because "that's what everyone does".⠀
Not answering your questions or explaining why they’re having you do certain things is not coaching, and neither is giving you a list of foreign supplements that you’ve never heard of and saying “here, take this”.⠀
•⠀
ANY of the following I would highly recommend as a coach or AT LEAST to start following & learning from if you’re not already: @paulrevelia, @laurinconlin, @bretcontreras1, @william_grazione, @cwteamwilson, @team_gorman, @katiewilsonfitness, and @soheefit.
•⠀
I’m not here to say you need to hire me or you need to go hire the most expensive coach out there, but just to tell you to do your research before you decide to jump into this sport head first.
Choosing a coach is not something to take lightly.⠀
#endofrant #ifyourestillreadingthisblessyou⠀
•⠀
P.S. Don’t forget about a posing coach either #datpoutyfacedou 🤦🏼‍♀️

[Thinking About Doing Your 1st Bikini Competition??]⠀ •⠀ Warning: Rant coming your way…⠀ DO NOT go hire a random friend or friend of a friend who “did a show once” and is just going to give you a random meal plan to follow.⠀ This. Will. Not. Work.⠀ •⠀ Bodybuilding is EXTREME.⠀ Rather you are competing in bikini, figure or bodybuilding.⠀ It is NOT a leisurely activity to just “try out” for the hell of it with 0 clue on what you’re getting yourself into.⠀ •⠀ With all of the time, effort, dedication and sacrifices it takes to just GET to the stage, let alone actually trying to win something, why would you not want to do it the right way? Meaning, get a coach that actually knows their shit and can guide you through the entire process, step by step and week by week??⠀ •⠀ Getting a set meal plan or calorie intake before asking you questions about YOUR personal current intake is NOT coaching.⠀ Not hearing from them for several weeks at a time isn't either.⠀ Getting the exact same meal plan as your teammates is not coaching.⠀ Nor is having them tell you right off the bat to do an hour of cardio 7 days a week the entire time without taking into consideration your current activity levels.⠀ Or telling you 12 weeks is the right amount of time to diet without first considering your body fat because "that's what everyone does".⠀ Not answering your questions or explaining why they’re having you do certain things is not coaching, and neither is giving you a list of foreign supplements that you’ve never heard of and saying “here, take this”.⠀ •⠀ ANY of the following I would highly recommend as a coach or AT LEAST to start following & learning from if you’re not already: @paulrevelia , @laurinconlin , @bretcontreras1 , @william_grazione , @cwteamwilson , @team_gorman , @katiewilsonfitness , and @soheefit. •⠀ I’m not here to say you need to hire me or you need to go hire the most expensive coach out there, but just to tell you to do your research before you decide to jump into this sport head first. Choosing a coach is not something to take lightly.⠀ #endofrant #ifyourestillreadingthisblessyou ⠀ •⠀ P.S. Don’t forget about a posing coach either #datpoutyfacedou 🤦🏼‍♀️ - 4 days ago

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😂🙌🏼🙆🏼‍♀️👌🏼

🏼🏼‍♀️🏼 - 5 days ago

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I’m feeling a bit guilty about the photo I used on yesterday’s post...and I honestly didn’t even think about it until after the fact.
•
YESTERDAY'S photo on the left (black shorts & black sports bra) was the beginning of my very first ever bikini prep (2012).
The photo on the right (pink sports bra) was at the end of my 2017 bikini prep.
While it was true that the left was right before I started counting macros, what needs to be understood is that the outcome on the right took a hell of a lot more effort and work than JUST counting macros.
•
I.e:
Proper offseaons with reverse diets
Proper cardio reduction and additions at the right times.
Minimum of 5-6 days/week 1-2 hours/day of weight lifting not including cardio on top of that.
Constant macro tracking both on and off seasons.
Forcing myself to the gym when I was tired or didn’t feel like it.
MONTHS in a row of not having one single bite of food until it was weighed or measured.
Sacrifices to my social life.
The list goes on.
•
Unless you have awesome genetics (yes, those have a big role in each persons physique), you will not get shredded by JUST counting macros.
Success in the long run from macro counting requires dedication, consistency, and a hell of a lot of patience.
Macro counting is far from a short term fix, but for me and many many others has worked out to be a sustainable lifestyle.
•
So, this photo here on the left (2 weeks ago) is what I realistically look like year round, still counting macros, and is a much more fair comparison 😊💕
Right photo is deep into bikini prep last year on super low macros and super high cardio, living in an unrealistic manner.
•
The current goal is to now improve my offseason body composition while living off of higher calories and lower cardio by going into a reverse diet (I honestly failed going into a proper reverse after my last bikini season so now I have some work to do on my metabolism to make up for that 🤦🏼‍♀️).
•
Would anyone have any interest in me blogging my reverse diet for the first couple months? I know it’s still a very foreign concept for most.
Comment below if so!

I’m feeling a bit guilty about the photo I used on yesterday’s post...and I honestly didn’t even think about it until after the fact. • YESTERDAY'S photo on the left (black shorts & black sports bra) was the beginning of my very first ever bikini prep (2012). The photo on the right (pink sports bra) was at the end of my 2017 bikini prep. While it was true that the left was right before I started counting macros, what needs to be understood is that the outcome on the right took a hell of a lot more effort and work than JUST counting macros. • I.e: Proper offseaons with reverse diets Proper cardio reduction and additions at the right times. Minimum of 5-6 days/week 1-2 hours/day of weight lifting not including cardio on top of that. Constant macro tracking both on and off seasons. Forcing myself to the gym when I was tired or didn’t feel like it. MONTHS in a row of not having one single bite of food until it was weighed or measured. Sacrifices to my social life. The list goes on. • Unless you have awesome genetics (yes, those have a big role in each persons physique), you will not get shredded by JUST counting macros. Success in the long run from macro counting requires dedication, consistency, and a hell of a lot of patience. Macro counting is far from a short term fix, but for me and many many others has worked out to be a sustainable lifestyle. • So, this photo here on the left (2 weeks ago) is what I realistically look like year round, still counting macros, and is a much more fair comparison Right photo is deep into bikini prep last year on super low macros and super high cardio, living in an unrealistic manner. • The current goal is to now improve my offseason body composition while living off of higher calories and lower cardio by going into a reverse diet (I honestly failed going into a proper reverse after my last bikini season so now I have some work to do on my metabolism to make up for that 🤦🏼‍♀️). • Would anyone have any interest in me blogging my reverse diet for the first couple months? I know it’s still a very foreign concept for most. Comment below if so! - 5 days ago

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[Hey Macro Counting Newbies 👋🏼]⠀
Guess what.⠀
You’re going to fail.⠀
And you know what else?⠀
You NEED to fail.⠀
Without making mistakes along the way, you won’t learn.⠀
•⠀
Maybe you went out to eat and didn’t save enough room in your macros. Learn from it, and plan ahead better next time.⠀
•⠀
Maybe you misunderstood what a serving size of peanut butter was and you calculated it wrong in MFP. Next time, pay closer attention to the food label and know indefinitely what a serving size is.⠀
•⠀
Maybe you’ve been using the wrong MFP entry for a specific produce item and you didn’t realize it until after the fact. Go through your common foods in MFP, and triple check that the entry you’re choosing is accurate.⠀
•⠀
Maybe you accidentally entered a half a serving of crackers when in reality you had a full serving which led to you going over your carb goals for the day. Don’t beat yourself up about it, and instead get in the habit of always double checking that you entered the correct serving size.⠀
•⠀
Maybe you logged throughout the day without mapping things out in advance which left you with a giant unsolvable macro puzzle for your last meal. Learn from it, and start planning out a majority of your meals ahead of time.⠀
•⠀
When you’re new to macro counting, it can be extremely overwhelming and time consuming. The best thing you can do to practice and get better at understanding it, is to ALWAYS. READ. NUTRITION LABELS.⠀
•⠀
Memorize what foods are carbs, what foods are proteins, what foods are fats, and what foods have a combo of 2-3 of the macronutrients. Only then will you be able to count things easier on the fly and better succeed in difficult situations (events where you may not be in charge of the food provided).⠀
•⠀
I tell my clients that I WANT them to fail, because THAT’S when they will truly begin to learn how to macro count accurately and not feel so overwhelmed by the numbers and process.⠀
•⠀
For those of you who are newer to macro counting, what have been some of your biggest struggles and misunderstandings? Comment below and I’d love to make more posts to help you all out with learning this sometimes frustrating process!

[Hey Macro Counting Newbies 🏼]⠀ Guess what.⠀ You’re going to fail.⠀ And you know what else?⠀ You NEED to fail.⠀ Without making mistakes along the way, you won’t learn.⠀ •⠀ Maybe you went out to eat and didn’t save enough room in your macros. Learn from it, and plan ahead better next time.⠀ •⠀ Maybe you misunderstood what a serving size of peanut butter was and you calculated it wrong in MFP. Next time, pay closer attention to the food label and know indefinitely what a serving size is.⠀ •⠀ Maybe you’ve been using the wrong MFP entry for a specific produce item and you didn’t realize it until after the fact. Go through your common foods in MFP, and triple check that the entry you’re choosing is accurate.⠀ •⠀ Maybe you accidentally entered a half a serving of crackers when in reality you had a full serving which led to you going over your carb goals for the day. Don’t beat yourself up about it, and instead get in the habit of always double checking that you entered the correct serving size.⠀ •⠀ Maybe you logged throughout the day without mapping things out in advance which left you with a giant unsolvable macro puzzle for your last meal. Learn from it, and start planning out a majority of your meals ahead of time.⠀ •⠀ When you’re new to macro counting, it can be extremely overwhelming and time consuming. The best thing you can do to practice and get better at understanding it, is to ALWAYS. READ. NUTRITION LABELS.⠀ •⠀ Memorize what foods are carbs, what foods are proteins, what foods are fats, and what foods have a combo of 2-3 of the macronutrients. Only then will you be able to count things easier on the fly and better succeed in difficult situations (events where you may not be in charge of the food provided).⠀ •⠀ I tell my clients that I WANT them to fail, because THAT’S when they will truly begin to learn how to macro count accurately and not feel so overwhelmed by the numbers and process.⠀ •⠀ For those of you who are newer to macro counting, what have been some of your biggest struggles and misunderstandings? Comment below and I’d love to make more posts to help you all out with learning this sometimes frustrating process! - 6 days ago

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[Cravings]⠀
Want to know how to combat a craving?⠀
Eat the damn thing you’re craving.⠀
That’s how 💁🏼‍♀️⠀
•⠀
So many times I hear people complaining about “still getting cravings” after they’ve recently changed their diet. They say it like it’s a bad thing 😥. Or like they’re surprised 😲.⠀
•⠀
Let me tell you something...⠀
You don’t magically never get a craving again once you start eating healthier, and that DOES NOT mean you’re doing something wrong 🙅🏼‍♀️.⠀
It simply means that you’re human.⠀
•⠀
Side Rant: ignore those stupid infographics that say if you’re craving “this” eat ➡️ “that”...⠀
Just no 🤦🏼‍♀️. #totalBS⠀
Sometimes the “that” can be even higher in calories than the food you’re actually craving.⠀
•⠀
Here’s the thing...the more you allow yourself your favorite treat from time to time, the less you will crave it. You’ll still want it at times but the intensity won’t be near as bad.⠀
•⠀
But when you label a specific food as “off limits”, I guarantee you that you’re going to want it even more.⠀
Helllllllooooo!! We’re the species that want what we can’t have right?! 👋🏼🤷🏼‍♀️⠀
•⠀
When you purposely go weeks on end without that macaroon or donut or pizza or twizzlers or whatever your inner appetite desires may be, you’re increasing your chances of having a binge session on that very item.⠀
•⠀
BUT ✋🏼 if you allow yourself your favorite treats in moderation, you’ll very likely end up consuming less calories on it in the long run and it will a much more balanced approach. ⠀
•⠀
I.e eat just one slice of pizza from time to time instead of the entire thing in one sitting 😳🍕.⠀
This is just one reason why I love counting macros so much...it allows me to have treats in moderation while still accomplishing my goals at the same time 🙌🏼.⠀
•⠀
So, in conclusion...eat the damn donut!! 🍩😜⠀
•⠀
My favorite go-to treat has always been French Macaroons (obviously)...what are yours?! I’m trying to diversify my diet and would love some ideas! 😬

[Cravings]⠀ Want to know how to combat a craving?⠀ Eat the damn thing you’re craving.⠀ That’s how 🏼‍♀️⠀ •⠀ So many times I hear people complaining about “still getting cravings” after they’ve recently changed their diet. They say it like it’s a bad thing . Or like they’re surprised .⠀ •⠀ Let me tell you something...⠀ You don’t magically never get a craving again once you start eating healthier, and that DOES NOT mean you’re doing something wrong 🏼‍♀️.⠀ It simply means that you’re human.⠀ •⠀ Side Rant: ignore those stupid infographics that say if you’re craving “this” eat ️ “that”...⠀ Just no 🤦🏼‍♀️. #totalBS ⠀ Sometimes the “that” can be even higher in calories than the food you’re actually craving.⠀ •⠀ Here’s the thing...the more you allow yourself your favorite treat from time to time, the less you will crave it. You’ll still want it at times but the intensity won’t be near as bad.⠀ •⠀ But when you label a specific food as “off limits”, I guarantee you that you’re going to want it even more.⠀ Helllllllooooo!! We’re the species that want what we can’t have right?! 🏼🤷🏼‍♀️⠀ •⠀ When you purposely go weeks on end without that macaroon or donut or pizza or twizzlers or whatever your inner appetite desires may be, you’re increasing your chances of having a binge session on that very item.⠀ •⠀ BUT 🏼 if you allow yourself your favorite treats in moderation, you’ll very likely end up consuming less calories on it in the long run and it will a much more balanced approach. ⠀ •⠀ I.e eat just one slice of pizza from time to time instead of the entire thing in one sitting .⠀ This is just one reason why I love counting macros so much...it allows me to have treats in moderation while still accomplishing my goals at the same time 🏼.⠀ •⠀ So, in conclusion...eat the damn donut!! ⠀ •⠀ My favorite go-to treat has always been French Macaroons (obviously)...what are yours?! I’m trying to diversify my diet and would love some ideas! 😬 - 7 days ago

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[How to save yourself unnecessary calories in your Margarita’s🍹]
•
Everyone, meet David! He’s basically the best bartender in Mexico for putting up with my complicated drink orders for 6 days straight 😂🙌🏼
•
Anyways...The biggest hit you’re going to take in a drink like Margaritas in terms of cals/sugars is definitely the pre-made mix.
In ONLY 4oz of margarita mix, there’s usually anywhere from 23-32g of sugar. You order a 12oz margarita and that’s going to be somewhere around 70-95g of carbs in one drink NOT even including the alcohol calories 🤯(plus, lets be real...who orders only ONE margarita?! 🤷🏼‍♀️).
•
Here’s how we made our order this past week:
- Tequila of choice (Don Julio please 🙋🏼‍♀️)
- Grand Marnier (only need 1 shot in the whole thing which is around 7g carbs)
- Pequeño (little) lime juice
- Dos ✌🏼Limes 🍋
Now, you’re basically only consuming the alcohol calories which is the best you can get.
This recipe is much easier to make on the rocks. If you want it frozen, they have to add a little more of the mix for the proper consistency.
•
I’m all for fun & living it up but if it’s possible to make a lower cal drink that still tastes great & has the same effects, it’s really a no brainer for me 💁🏼‍♀️
•
To see a comparison of pre-made mixes you can buy at the store and make at home, swipe ➡️.
You’ll see an original, compared to a “light” version.
Again, no brainer on which choice is better.
Note that neither of these mixes contain any alcohol.
One shot of tequila (or any liquor) is roughly 70 calories.
•
*Bonus Tip*
I don’t usually like to say anything is “off limits”, however I have to make an exception with piña coladas.
They are probably the highest calorie alcoholic beverage that exists, and from what I understand there isn’t a good way to alter it enough to make it taste similar and have the calories be low enough to make it worth it.
•
*Bonus Bonus Tip*
Take your own yeti to the beach to help keep your drink colder longer 😜
•
Anyone else have any drink tips?! Comment below! 👇🏼

[How to save yourself unnecessary calories in your Margarita’s] • Everyone, meet David! He’s basically the best bartender in Mexico for putting up with my complicated drink orders for 6 days straight 🏼 • Anyways...The biggest hit you’re going to take in a drink like Margaritas in terms of cals/sugars is definitely the pre-made mix. In ONLY 4oz of margarita mix, there’s usually anywhere from 23-32g of sugar. You order a 12oz margarita and that’s going to be somewhere around 70-95g of carbs in one drink NOT even including the alcohol calories 🤯(plus, lets be real...who orders only ONE margarita?! 🤷🏼‍♀️). • Here’s how we made our order this past week: - Tequila of choice (Don Julio please 🏼‍♀️) - Grand Marnier (only need 1 shot in the whole thing which is around 7g carbs) - Pequeño (little) lime juice - Dos 🏼Limes 🍋 Now, you’re basically only consuming the alcohol calories which is the best you can get. This recipe is much easier to make on the rocks. If you want it frozen, they have to add a little more of the mix for the proper consistency. • I’m all for fun & living it up but if it’s possible to make a lower cal drink that still tastes great & has the same effects, it’s really a no brainer for me 🏼‍♀️ • To see a comparison of pre-made mixes you can buy at the store and make at home, swipe ️. You’ll see an original, compared to a “light” version. Again, no brainer on which choice is better. Note that neither of these mixes contain any alcohol. One shot of tequila (or any liquor) is roughly 70 calories. • *Bonus Tip* I don’t usually like to say anything is “off limits”, however I have to make an exception with piña coladas. They are probably the highest calorie alcoholic beverage that exists, and from what I understand there isn’t a good way to alter it enough to make it taste similar and have the calories be low enough to make it worth it. • *Bonus Bonus Tip* Take your own yeti to the beach to help keep your drink colder longer • Anyone else have any drink tips?! Comment below! 🏼 - 8 days ago

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14 Comments
8
“We take photos as a return ticket to a moment otherwise gone” 📸
•
- This past week I relaxed more than I have in YEARS.
- I “lifted” only 3 times out of the 6 days we were there (nothing heavy, and no longer than 45 min) ⏱.
- We tried out yoga on the beach as well as some (tipsy) beach volleyball 🏐.
- The only cardio I did was an occasional leisurely walk on the beach 🌊.
- I didn’t count one single macro and even lost my 800-something day streak on my fitness pal 🤭 #whoops
- I ate chicken fajitas everyday, as well as some sort of pastry every morning for breakfast 🍩
- We also tried Indian Food, French food, split a small pizza, and heaven for bid even had some Italian! 🍝🍛🍕
- I drank more tequila than I did water, and slept in every morning until I woke up naturally with no alarm.
- I took a HUGE break from caffeine, and at max had 1 small cup of coffee per day.
- I didn’t open up my gmail one single time and would leave my phone in the room for hours at a time 👋🏼📱.
- The biggest decisions I had to make were:
1) Pool or Beach? 🏖 
2) Margarita on the Rocks or Frozen? 🍹
✨The best part about it all was truly being present and living in the moment together 👫.
•
Because we travel so often, I definitely can’t afford to act like this every single time. But I can’t express how much we needed this break both physically & mentally.
•
A lot of people struggle to TRULY relax and completely let loose, Mr. & Mrs. Krshka included 🙋🏼‍♀️.
I don’t have a huge point to this post expect to the fact that I’m damn proud of both my husband and myself for treating ourselves like we did.
•
Sometimes, it really is necessary...and us fitness peeps have to remember that  life > macros.
I left feeling the urge to find better ways to cope with stress, and just simply BE happier no matter what craziness life brings us.
•
If you feel like you’re running yourself into the ground, I highly encourage you to do something today/ASAP that will feed your soul.
Proper rest for the mind & body is just as important as the daily grind ✌🏼.
•
What are your favorite places to go and things to do to decompress?? Comment your tips below please! 🙏🏼👇🏼

“We take photos as a return ticket to a moment otherwise gone” 📸 • - This past week I relaxed more than I have in YEARS. - I “lifted” only 3 times out of the 6 days we were there (nothing heavy, and no longer than 45 min) ⏱. - We tried out yoga on the beach as well as some (tipsy) beach volleyball 🏐. - The only cardio I did was an occasional leisurely walk on the beach . - I didn’t count one single macro and even lost my 800-something day streak on my fitness pal 🤭 #whoops - I ate chicken fajitas everyday, as well as some sort of pastry every morning for breakfast - We also tried Indian Food, French food, split a small pizza, and heaven for bid even had some Italian! - I drank more tequila than I did water, and slept in every morning until I woke up naturally with no alarm. - I took a HUGE break from caffeine, and at max had 1 small cup of coffee per day. - I didn’t open up my gmail one single time and would leave my phone in the room for hours at a time 🏼. - The biggest decisions I had to make were: 1) Pool or Beach? 🏖 2) Margarita on the Rocks or Frozen? The best part about it all was truly being present and living in the moment together . • Because we travel so often, I definitely can’t afford to act like this every single time. But I can’t express how much we needed this break both physically & mentally. • A lot of people struggle to TRULY relax and completely let loose, Mr. & Mrs. Krshka included 🏼‍♀️. I don’t have a huge point to this post expect to the fact that I’m damn proud of both my husband and myself for treating ourselves like we did. • Sometimes, it really is necessary...and us fitness peeps have to remember that life > macros. I left feeling the urge to find better ways to cope with stress, and just simply BE happier no matter what craziness life brings us. • If you feel like you’re running yourself into the ground, I highly encourage you to do something today/ASAP that will feed your soul. Proper rest for the mind & body is just as important as the daily grind 🏼. • What are your favorite places to go and things to do to decompress?? Comment your tips below please! 🏼🏼 - 9 days ago

413 Likes
24 Comments
7
“I love that you are my person and I am yours...that whatever door we come to we will open it together” 💕

“I love that you are my person and I am yours...that whatever door we come to we will open it together” - 11 days ago

181 Likes
6 Comments
0
When you learn your husband is a better photographer 3 margaritas in...
I believe “Werk it girrrrlll” were the exact words used 🤣😜
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#MexicoIsTreatingUsWell

When you learn your husband is a better photographer 3 margaritas in... I believe “Werk it girrrrlll” were the exact words used 🤣#MexicoIsTreatingUsWell - 13 days ago

372 Likes
12 Comments
3
H O L A 👋🏼 M E X I C O 🇲🇽
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Glow compliments of @slatetulsa 💕

H O L A 🏼 M E X I C O 🇲🇽 • Glow compliments of @slatetulsa - 15 days ago

426 Likes
31 Comments
3
[Full Body Workout]
Save for later ↗️
Here’s the routine I did every Saturday during the month of March.
•
Week 1 is a Deload, then the intensity increases in weight each week following.
Swipe to see videos of all exercise! ➡️
•
1) Conventional Deadlift 3x6
2) Incline Bench Press 4x5
3) BB Walking Lunges 3x12
4) Cable Front Raise 3x12-15
5) Cable Hamstring Kickbacks 3x15
6) Weighted Ab Pulldown (not shown) 3x10-12
7) Banded Frog Pumps 3x50 (yes...50!! 🔥)

[Full Body Workout] Save for later ️ Here’s the routine I did every Saturday during the month of March. • Week 1 is a Deload, then the intensity increases in weight each week following. Swipe to see videos of all exercise! ️ • 1) Conventional Deadlift 3x6 2) Incline Bench Press 4x5 3) BB Walking Lunges 3x12 4) Cable Front Raise 3x12-15 5) Cable Hamstring Kickbacks 3x15 6) Weighted Ab Pulldown (not shown) 3x10-12 7) Banded Frog Pumps 3x50 (yes...50!! ) - 16 days ago

165 Likes
4 Comments
1
[10 NPC Bikini Posing Tips] 👙💃🏼
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1. The goal is to find the poses that fit YOUR body/physique, not what looks good on other girls.
•
2. Have your main go-to pose that looks best on you, but also have a couple of back ups. You never know which side of the stage you’ll be placed on, and the judges HAVE to be able to see your number (which will go on your left).
•
3. Pro cut or Brazilian cut for the bottoms? If you’re working towards going to nationals, definitely procut. However, with Oklahoma preferring a bit more conservative, my red suit last year by @ravishsandscompetitionbikinis was a custom fit that was a balance in between the 2 different cuts.
•
4. When transitioning to the back, take as few steps as possible.
•
5. Don’t move your hair, let it fall between your shoulder blades (unless you’re competing in Oklahoma, than move it once you get placed in your back pose).
•
6. Your routine needs to be roughly 10 seconds, and showcase a front pose, hit a side transition for a split second, a back pose, then back to front.
•
7. Don’t be toooo over the top. Be yourself, but with as much confidence as possible.
•
8. Do not bend over in the back...your lower back should have so much of an arch due to pushing your glutes back while keeping chest up that you’re in serious discomfort (but the more you practice this the easier that feeling will get).
•
9. Never relax or drop the booty, even while transitioning and walking. Always try to keep it as lifted as possible.
•
10. It’s never too early to start practicing. I started working on my routine at 25 weeks out last year, and probably changed it a good 6 times. Plus, your goal is to create muscle memory for your routine that way if you forget everything in your head, your body will know what to do.
•
I had so much fun hosting my first bikini posing seminar this past weekend 💕😊
Comment below if you’d be interested in attending another one in the future!

[10 NPC Bikini Posing Tips] 🏼 • 1. The goal is to find the poses that fit YOUR body/physique, not what looks good on other girls. • 2. Have your main go-to pose that looks best on you, but also have a couple of back ups. You never know which side of the stage you’ll be placed on, and the judges HAVE to be able to see your number (which will go on your left). • 3. Pro cut or Brazilian cut for the bottoms? If you’re working towards going to nationals, definitely procut. However, with Oklahoma preferring a bit more conservative, my red suit last year by @ravishsandscompetitionbikinis was a custom fit that was a balance in between the 2 different cuts. • 4. When transitioning to the back, take as few steps as possible. • 5. Don’t move your hair, let it fall between your shoulder blades (unless you’re competing in Oklahoma, than move it once you get placed in your back pose). • 6. Your routine needs to be roughly 10 seconds, and showcase a front pose, hit a side transition for a split second, a back pose, then back to front. • 7. Don’t be toooo over the top. Be yourself, but with as much confidence as possible. • 8. Do not bend over in the back...your lower back should have so much of an arch due to pushing your glutes back while keeping chest up that you’re in serious discomfort (but the more you practice this the easier that feeling will get). • 9. Never relax or drop the booty, even while transitioning and walking. Always try to keep it as lifted as possible. • 10. It’s never too early to start practicing. I started working on my routine at 25 weeks out last year, and probably changed it a good 6 times. Plus, your goal is to create muscle memory for your routine that way if you forget everything in your head, your body will know what to do. • I had so much fun hosting my first bikini posing seminar this past weekend Comment below if you’d be interested in attending another one in the future! - 18 days ago

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