Lovestfit

Here’s what I would do if I wanted to lose 15lbs by HALLOWEEN 🎃 and keep my CURVES

1. I would give up drinking during this fat loss season. If you really want to lose the body fat by Oct. 31st, minimizing alcohol will help significantly.

2. I would increase protein to 1.2 - 1.3 g per pound of goal body weight. I know this is a lot, but it really helps. You'll feel full and the protein will increase your metabolic rate while supporting lean muscle growth.

3. I would commit to daily 45 min walks or 10,000 steps or 15 min interval runs/jumps. These can be inside on the treadmill or outside. Either works.

4. I would track my food for the first 4 weeks to ensure I was in a modest 300-500 calorie deficit. Hitting the above protein target. Carbs and fat can mix and match

5. I would get a strength training program and put it in my calendar for 4x/ week. I would push my reps close to failure on the last set of each exercise.

I know there isn't anything fancy in this caption...but these are the exact things you can do to lose 15 pounds by HALLOWEEN 🎃.

If you need more help, feel free to reach out to me 😃

POV ➡️ FIT & FEMININE inside & outside of clothes!!

[COMMENT TONED BELOW 👇🏾 IF THIS DESCRIBES YOU]

I had a client tell me she tried EVERYTHING for the last couple of years, to achieve a more toned physique.

BEFORE we started training, She worked out 6 days a week, tried to eat right, but yet she STILL struggled to see any results.

After accessing her habits, lifestyle, and mindset we made a few changes and those changes produced results.

We realized she was missing a few KEY things to make it look like she actually LIFTS WEIGHTS

1️⃣ Deciding to cut or bulk first 🤔
She wanted to lose fat and build muscle at the same time

2️⃣ Matching Nutrition & Supplementation to MOVEMENT
She was disciplined with training but had no routines built and not enough nutrients to build the body she desired

3️⃣ Having a Recovery ❤️‍🩹 Plan in place
She overworked her body without the proper rest for growth.

4️⃣ Tracking subjective & objective data
She didn’t journal her mood, food, or take measurements which resulted in loss of motivation and increased confusion.

I teach women a proven system that helps transform their body, change their inner dialogue, prioritize themselves, and build a billet proof environment that allows them to step into their most confident self.

On top of that, they will OWN the body transformation for life, be able to share with others, and finally create the vision they’ve always pictured in their head.

If you are ready to LEARN step by step HOW to create a more TONED, FIT & FEMININE, Physique then

✅ COMMENT: TONED & I will send you the link to register FREE for my next bootcamp, starting in October!!

Milli lost 20+ lbs within her first 3 months of training💪🏾 HERE IS HOW!!!

1. She stayed consistent to a progressive program built for her schedule and goals

2. She switched to eating nutrient dense, low calorie foods

3. She was courageous enough to explore new healthy foods that broadened her taste pallet for healthier foods. (Now everything taste too sweet or salty 😖👍🏿)

4. She got her steps in daily

5. She relied on her support to uplift to keep going when mental obstacles would appear.

6. She lifted weights 3-4x/week

7. She made time for rest & recovery

8. She fell in love with the journey of self growth

9. She stayed transparent with herself and her coach

10. She changed her MINDSET and her body followed 👌🏾

Should I go LIVE & make a Weightloss grocery list and meal plan with you all ?!

Here’s the TOOLS I used and what I did differently to cut FAT:

1. Started taking my vitamins💊 regularly to fill in nutrition gaps
Check out my list, ➡️ https://c.c8.io/J7ZiLPB

2. Stopped looking at the scale and focused on measurements (BF/Muscle mass/BMR/waist/glutes)!

3. Was consistent with tracking my workout 💪🏾routine to see real results. Workout trackers ➡️ https://lovestfit.com/products/fitness-tracker

4. Fixed my bad eating habits and stuck to an eating schedule using my Food & Mood Journal https://a.co/d/9ikTNpS

5. Stopped comparing my body to others

6. Changed my mindset around MY journey and stuck to the plan. The all ➡️ https://lovestfit.com/products/12-week-tighten-tone-program

7. Stayed dedicated by showing up to Bootcamp classes weekly for support

You can do it too!!! Stay consistent !!! 💪🏾💪🏾

Heres how I was able to strengthen my
Legs, Glutes, & Core

1. Ate nutrient dense foods
2. Lift med/ heavy weight in correct form
3. Activated core & glute muscles throughout movement
4. Stuck to an eating schedule
5. Built a recovery plan
6. Trained lower body 2-3x/week
7. Added weights to core movements
8. Did vacuums daily on an empty stomach
9. Trained for functional strength by isolating each body part

Looking for women that want to Build Lower Body this summer.

Phase 2 of the Body Recomp Bootcamp starts July 18th. Dm “BRB” for the link to sign up !!

I know yall see me making meals on here all the time and I get asked often how to create LESS BORING MEALS that are protein based.

Well this muscle building meal plan breaks it all down. Comes with recipes, shopping guide, and teaches you how to build healthier meals.

Men or women can use this meal plan
⬇️⬇️⬇️
https://lovestfit.com/products/4-week-muscle-gain-meal-plan

Made a guide for all the girlies who want to BUILD A Glorious perfect B***y, but just don’t know how. 😊

https://lovestfit.com/products/glorious-glutes-guide

Hey 👋🏾

We are back at it!!!! All those WOMEN who told me they were waiting until NEXT YEAR for our get serious, 🧐 well time is up 😆🎉🎉🤗

I’ll be In yall inboxes soon. Don’t be suprised 🥰💪🏾

Yall already know the deal!!!

3 months of nutrition & and exercise coaching
2x/week exercising as a group
8 payments - other payment plans available

NEED 20 women in this thang!!!

Register for FREE to get notified of discounts on launch 🚀 day, we start back JUNE 16th 2024

👇🏾👇🏾👇🏾👇🏾
https://rb.gy/mll9m7

Morning Family!!!

I’m back with my 4 Week Summer Challenge. This time we are focused on naturally contouring our summer bodies.

Join us for 4 weeks of intentional movement and clean eating!!! We start May 5th, 2024 🎉🎉🎉

Plan Details:

• 4 weeks worth of exercises

• Meal Ideas

• Goal setting

• Nutrition Knowledge

• Meal Building Examples

• Prizes and more for those that Submit Before & After pictures to [email protected]

Purchase & Download plan to get started !!

https://lovestfit.com/products/untitled-apr26_12-27

8 week Summer Beach Body Program is ON SALE ‼️

Lose Body Fat & Build Muscle 💪🏾
- goal setting
- nutrition guide
- exercise plan
- rest & recovery

https://lovestfit.com/products/summer-beach-body

EATING HABITS THAT CHANGED MY LIFE ‼️

✅ having my biggest meal of the day around brunch time + fueling my workouts with fruit & simple carbs 30 minutes before

✅ eating a variety of anti-inflammatory foods

✅ drinking water in between & after cocktails

✅ going into meals at a 2 & leaving on a 4 (hunger scale)

✅ stop eating when I'm content vs. full

✅ always having 1-2 sweets around, (I'm not tempted to over indulge when I know it's always there, it's nod. If I want some I'll have it)

✅ always keeping a snack & water in my car

Grab a Food & Mood Journal and start building healthier eating habits https://a.co/d/hWJcyCA

Products LOVESTFIT

Hey 👋🏾 Everyone,

I’m Coach Osh 🤗 and I help women everyday to build healthy habits and behaviors around their fitness & nutrition journey.

Here are the TOP 5 eating habits that I help clients break ‼️‼️

❌HABIT 1: Not eating all day

"I haven't eaten all day" is NOT a badge of honor to be earned, and not something you should be proud of. When you're not eating all day, you are NOT honoring your body. You are punishing it, depriving it and disrespecting it.

❌HABIT 2: Eating less because you ate more or ate BAD the day before

Did you know that even if you don't workout, your body still burns calories moving throughout your day? Did you know that your body still burns calories even if you lay around all day watching Netflix? Which basically means no matter you still need to eat. So not matter what you did the day before, don't start your day thinking you need to "deprive yourself" to make up for yesterday.

❌HABIT 3: Ignoring your craving

This is one of the biggest mistakes we can make. Whether we like it or not, we only have a certain amount of willpower and eventually that willpower WILL run out. The more you deprive yourself, once your willpower runs out, the MORE you will OVERINDULGE.

Essentially the more you suppress your craving, the BIGGER that craving is going to get. So GO eat the food you are craving in moderation.

❌HABIT 4: Workout out more to "earn" your food

Food is NOT something you earn. Food is something you NEED. So no matter what your Apple Watch or FitBit tells you... YOU ARE DESERVING OF FOOD.
This will only create a toxic relationship with food

❌HABIT 5: Not eating enough nutrient dense foods

There is NOT "good" or "bad" food...only "more nutrient-dense" and "less nutrient-dense". No this doesn't mean that "less nutrient-dense" food is bad for you. But nutrient dense foods give you essential vitamins, mineral and fiber that can help you feel fuller longer.

Try to find a balance (70/30 tends to be most realistic and sustainable for people.)

Grab a Food & Mood Journal and start building healthier eating habits https://a.co/d/hWJcyCA

QUESTION!? Which of these eating habits do you need to BREAK⁉️

There’s 168 hours in a week, you only need 3hrs a week to work on your new body!

Stop making excuses & get started at home or the gym. 💪🏾

Home: https://lovestfit.com/products/beginner-home-program

Gym: https://lovestfit.com/products/12-week-tighten-tone-program

Beginner Home Program Start being more consistent moving your body. This plan requires no equipment and is low effort. Great for beginners to practice correct form and tone their body.

Only 2 months in, and Wanita Caleb is bikini ready
8 days away from her BIRTHDAY 🥳 🏋🏾‍♀️

Aging backwards is the goal ladiesss 💪🏾

Hard work, NEVER MISSES a session 🎉🎉 Nutrition so on point, she makes my job so easy 🥰

Summer body coming NICEEEEEE 😮‍💨 Get like her and start putting in the WORK 😎 to see those results!

Hey 👋🏾 How is your summer body? 👀

There is still time to improve! Here’s how

1. Increase your step count goal every week 5,000-10,000 this can be done in your living room, at work, etc.

2. Start incorporating more fruits and vegetables into your diet.

3. Take a daily multivitamin

4. Strength train for at least 2 hrs out of 168hrs in a week.

Grab this and hit the gym: https://lovestfit.com/products/12-week-tighten-tone-program

Check out this to workout at home: https://lovestfit.mypthub.net/3/p/195369

If you wake up and eat/drink any of the following
1. Bread 🥯
2. Peanut butter 🥜
3. Fruit smoothies 🥤
4. Donuts or muffins 🍩
5. Cereal 🥣
6. Juice 🧃

You are setting yourself up for a crash 💥 by noon and calling diabetes name! Don’t do it ❗️

Here’s some tips for more energy throughout the day ☀️☀️!

✅Wake up and put ALIVE food in your body ! Food that can reproduce and did not come already COOKED.

✅Take a stimulant ! Coffee, tea, Maca root, Guarana Seed, etc. I drink tea in AM and if I’m feeling low on energy I take an all natural energy herbal capsule.

✅Take a daily multivitamin! If you are deficient in nutrients then everything can seem unbalanced. Especially D & B vitamins

✅Stop eating bread and pastries in the beginning of day. It will only give you HIGH spike insulin and make you sleepy. Eat protein, fats, and fiber for breakfast ex: eggs and veggies 😍 or yogurt and fruit

❌Stop putting sugary caffeinated drinks in your body ! ALSO HIGH SPIKE IN INSULIN!

❌Stop drinking Juice 🥤 HIGH INSULIN SPIKE !

✅Drink more PH balanced water !

✅Exercise more ! When your body knows you move around a lot, more of your food will be used for energy instead of stored as fat !

✅Try being in ketosis 😜 When your body is burning fat for fuel it provides fuel to the brain 🧠

Try this 12 week Tone & Tighten Program, which is great for Beginner gym goers that want to BUILD muscle and LOSE body FAT for summer ☀️

• Exercises
• Video Links
• Workout trackers
• and more…

ON SALE NOW‼️
https://lovestfit.com/products/12-week-tighten-tone-program

If MORE WOMEN ate for HORMONE balance instead of for fat loss or weight gain, their bodies would do what they want it to do!!!

All those diets, pills, processed foods is messing you up inside and out.

Lose body fat, feel more energetic, and get balanced ‼️

Checkout my Hormone balancing guide here:

https://lovestfit.com/products/hormone-balancing-nutrition-guide

Are you ready to create a healthier relationship with food?

It’s time to START learning more about nutrition and getting intentional about your nutrition goals to get in your dream body‼️

Stop struggling with knowing what to eat, how much to eat, and learn to eat for nutrients, health, balance and a healthy mood.

Figure out what foods agree and disagree with you!

CHECKOUT 🎉
Food & Mood Journals are available for Digital Download at www.Lovestfit.com

Or get a paperback copy from Amazon
https://a.co/d/hWJcyCA

Food & Mood Journal Daily food journal for women. 90 day Meal planner, nutrition guidebook, and symptom & mental health tracker.

Morning Fam ☀️

Are you ready to create a healthier relationship around food?

Are you ready to learn more about nutrition and get intentional about your nutrition goals to get in your dream body?

Stop struggling with knowing what to eat, how much to eat, and learn to eat for nutrients, health, balance and a healthy mood.

Figure out what foods agree and disagree with you!

CHECKOUT 🎉
Food & Mood Journals are available for Digital Download at www.Lovestfit.com

Or get a paperback copy from Amazon
https://a.co/d/hWJcyCA

It’s my birthday 🎉 & Today marks 1 year of being a full time coach 🥺🥺 and this is one of my dreams come trueee 💕

Start improving your eating habits as you learn more about nutrition https://a.co/d/hWJcyCA

For the last week of black history month we would like to give value back to our community’s by informing the community on Form for BASIC movements.

Coaches come share your knowledge🙌🏿

Everyone else come LEARN something NEW and get FREE VALUE 💡💡

Join HERE: Melanin Fitness and Nutrition