flexible fitness

Powerlifter with the flexibility of a Donut doing Yoga who talks exercise and flexible dieting.

[haleyincarnate]

Quote by unknown

[gaycism]

Why the hell do I find this amusing

[cutegorl]

Here's the thing:

Your eating disorder will never willingly let you go. It’s never going to say to you one day, “Okay that was fun while it lasted. I’m done here!!” It just wont. You are its oxygen, the fuel to its fire, its home. It feeds off of your self-destruction, your vulnerability, your logical self. You could be seconds from dropping dead and it will still tell you, you are not sick enough. It’s not a diet, a fad, or a trial period. It’s a life-threatening mental illness with one intention: to kill you. Believe me, you are sick enough. But you are also strong enough to beat it.

[ohbutwebestmakepeacewithit]

you don’t need to punish your body in order to get out difficult feelings

[abusedsapphics-archive]

try to actively stop yourself from thinking of food in terms of moral value. like, sure, eat your vegetables, but having a slice of chocolate cake doesn’t make you irresponsible, lazy, undisciplined, or a bad person, in any way; this mindset we absorbed from all around us is toxic and dangerous and you’ll be happier if you fight against it.

[flexiblefitness]

Valentine’s Day Red Velvet Waffle

First of all, I know. I know. I haven’t been as active as I promised I would be. But it’s hard training clients, working out, eating healthy, running boot camps, trying to maintain a blog and social media, without losing my sanity. 

Anyways back to the main reason why you all are here. I came up with this recipe in honor of Valentine’s Day but it can also be enjoyed any other day! 

What makes this waffle so special is that although it may be a bit more higher in carbs, it does contain higher protein than regular waffles as well as it taste just as yummy and not like stiff cardboard. 

Ingredients for the Waffle:

53 g Kodiak Power Cakes Mix

1 g Splenda (or Stevia)

46 g Egg Whites

2 drops (or more) of Red Food Coloring

74 ml Almond Milk

2 g Cocoa Powder (not the kind for hot chocolate!)

4 ml Vanilla Extract

Combine all ingredients together. I usually combine them inside a Blender shaker bottle, and pour into a hot and greased waffle iron. Let cook until it achieves the level of crispy-ness you desire. I like mine really crispy.

Ingredients for Cream Cheese Drizzle

28 g Fat Free Cream Cheese

2 ml Vanilla Extract

20 ml (or more) Almond Milk

3-5 g Powdered Sugar

Combine together in a small bowl and whisk together. Pop into the microwave for intervals of 10 secs whisking after every interval. Whisk unitl you reach a frosting consistency. 

Putting Your Waffle Together

Place your waffle on a plate, and begin to drizzle the cream cheese frosting on top. I use a cake decorators bag to achieve the drizzled look but you can just plop it on top! Add your Whip Cream (20g+), Chocolate Chips (14 g), and 1 Red Velvet Oreo. Cover in Sprankles and Enjoy!!

Don’t forget to tag me on your yummy creations!! 

-ilse <3

[sannasundberg]

[animalshadow]

[flexiblefitness]

sea hawks 💚💙

[flexiblefitness]

Sports Conditioning 1/19

Warm Up

5 Suicide Runs

Lunges

Soldiers

Lunges with a Twist

Side Steps

Arm Circles

Circuit Training

1 min Deadlifts

20 sec Recovery

1 min Pushups

20 sec Recovery

1 min OH Presses

20 sec Recovery

1 min Sissy Squats

20 sec Recovery

1 min Bicep Curls

20 sec Recovery

1 min Kettle Bell Swings

20 sec Recovery

1 min Burpees

20 sec Recovery

1 min Ladder Runs

20 sec Recovery

1 min Tricep Dips

Repeat as many times as needed :) Feel free to modify any exercise by incorporating weights or simplifying. 

Stretch & Cool Down - 5 Mins

[flexiblefitness]

Chocolate Chip & Peanut Butter Overnight Oats

Ingredients:

1/2 c (40 g) Rolled Oats 

1/2 c (120 ml) Almond Milk

20 g PB2 Powder

2 g Splenda

15 g Semi-Sweet Chocolate Chips

13 g Peanuts

Directions:

Combine the Oats, Almond milk, 12 g of PB2 Powder and Splenda into a pint size Mason Jar or container of choice. Stir and let sit overnight. In the morning top off with Chocolate Chips and Peanuts, and combine the remaining PB2 powder with some water until slightly thick but still runny and drizzle on top. Take your IG pic, mix together and E N J O Y !! 

*feel free to add in some liquid egg whites for extra protein. Just reduce the amount of Almond Milk added in!

Total Calories: 359 kcal

Protein: 13.5 g

Carbs: 47 g

Fat: 14 g

[flexiblefitness]

Doing some Sumo Deadlifts

[cravefoodie]

Oreo Cheesecake Bites

[flexiblefitness]

French Toast Brunch Sammich

I was craving something yummy yet out of my normal meal prep this morning. I wanted french toast, but I also wanted a bit some more protein for the l o n g day I was going to have. So I thought...

Why not just make a french toast sandwich?

Pretty simple and actually pretty hearty for a pre-workout meal or even just a regular old day.

Ingredients:

108 g Egg Whites

30 ml Almond Milk

2 Slices of Bread (I used Honey Wheat Bread from HEB)

26 g Turkey Bacon

1 tsp Vanilla Extract

Dash of Cinnamon

60 ml Sugar-Free Syrup

Directions

To make the Egg Wash: Combine 36 g of egg whites, 30 ml of Almond Milk, 1 tsp vanilla extract, and the dash of cinnamon and whip together until slightly frothy.

Dip the slices of bread into the egg wash until all the egg wash is gone and the bread is covered but not soaked. Place onto a preheated greased pan on medium-high (I use canola oil spray to grease my pan) and begin to cook your french toast. While your french toast is cooking, begin to cook the remaining egg whites (72 g) into a small omelet sized portion as well as the turkey bacon. Flip your french toast to finish cooking the remaining side. After your egg whites, turkey bacon, and french toast is cooked, combine all ingredients into a sandwich. French toast as the sandwich buns and egg whites and turkey bacon on the inside. Pour some sugar-free syrup on top and Enjoy! 😛

Ilse Moller!

Don’t forget to follow me on Instagram! 

Total Calories: 277 kcal

Protein: 24 g

Fat: 6 g

Carbs: 29 g 

100% chance of GAINS! 

[flexiblefitness]

Bootcamp 1/17

Week 1 of Gold’s Gym Challenge! 

Didn’t run as smoothly as I hoped but overall everyone had a good workout.

15 min Dynamic Stretching/Warm Up

Jogging

Lunges

Soldiers

Lunges with a Twist

Side Steps

Jumping Jacks

30 min Circuit

10 Overhead Presses

10 Deadlifts

10 Box Jumps or Step Ups

10 Push Ups

1000 m Row

10 Ball Slams

10 Squats

10 Tricep Dips

10 Leg Raises

10 Tire Flips

10 Burpees

Modify as needed. Circuit can be done as many times as needed to complete the 30 mins or once if a beginner. 

10 min Cardio

1 mile Walk/Jog/Run

5 min Cool Down

Stretching

[itquiet-deactivated20240530]

[hplyrikz]

I can relate to this

[perezeats-blog]

Boyyy is it frosty this morning ❄️ perhaps we’ll be getting some snow soon 👀 I’m craving something warm and filling like this pre-soaked oat-buckwheat porridge with a touch of orange zest 🍊 oh and a cheeky piece of Vego chocolate bar 👅🙈 topped with berries, banana, and some granola! This is also my entry for @tastyasheck ’s #tastymorninglove. Heike’ been a daily source of inspiration so there was no doubt that I was going to join the party 🎉 😁 Recipe is as follows 1/4c organic buckwheat ¼ oats Zest of 1 orange or alternatively use orange extract to taste 3/4c water 1c milk of choice Sweetener of choice 1. Soak the oats and buckwheat groats overnight or for a good few hours 2. Drain and rinse the oats and buckwheat 3. Put in the pan with some water and let it cook in medium heat 4. Add the milk and cook until desired consistency 5. Go mad with the toppings 👅