I have endometriosis and PCOS. I had no idea how much harder losing weight was with PCOS because I was doing cardio. Skipping cardio and focusing on heavy lifting helped me lose weight in ways I never would have dreamed I could have accomplished with PCOS. #pcos #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #audhd

If I own a bakery, my spawn point owns a franchise 🫶🏾 #nocardio #autistic #blackfitness #gymtok #adhd #motivation #huskulargoddess #fitness #sahm

I never thought I would have to defend myself so much for giving out information for free. I am not trying to steal clients or take money out of someone else’s pockets. I know what it’s like to be broke, unhealthy and in the trenches. I am speaking to a very specific audience and a lot of us are between blessings at the moment. I’m trying to plant seeds in my community. I will deal with whoever tries to come in here with pesticides accordingly 😌 #nocardio #autistic #blackfitness #gymtok #adhd #motivation #huskulargoddess #fitness #sahm

Replying to @bizzar0__o absolutely! I am a single, SAHM to a special needs toddler. Resistance bands at home were my only option after getting kicked out of the gym early this summer. Half of my hundred pounders have never stepped foot in the gym. Resistance bands are my favorite because they are affordable and some of them can give resistance up to 500lbs! #nocardio #autistic #blackfitness #weightlifting #adhd #fat2fit #weightloss #huskulargoddess

Replying to @✨£lëorå✨ I am autistic and I have ADHD. I follow a “choose your own adventure” type of workout so all of my workouts are spontaneous, but I follow a push, pull, legs split. This is enough routine to satisfy my autism and enough freedom to satiate my ADHD. Here are the rules I follow: - [ ] Pick 3-5 exercises based on the split for the day - [ ] For 3-4 sets of 8-12 reps - [ ] Aim for an RPE of at least 7 #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

I am autistic and I have ADHD so a set plan for work outs or meal prepping never worked for me. I need something rigid enough for my autism and varied enough for my ADHD. It’s like threading a needle.😮‍💨 I used to have 5 day split workout of glutes/shoulders, chest/triceps, hamstrings, back/biceps, but now I follow a push, pull, legs routine. I don’t plan my workouts beforehand, instead I do a choose your own adventure” type of workout. I go into the gym with a body part I want to train that day and then I pick exercises that target that area specifically. I do 3-4 sets of an exercise at weight that leads to failure in 8-12 reps then move on. I make sure I get at least 120g of protein (about .8-1g of protein per pound of my lean body mass) for in a day and then I stop tracking my food for the day and my stomach gets to be on demon time 😈 and I eat what I want regardless of the macros. I ate about 500 below my TDEE (total calories your body burns in a day including exercise. There are free calculators online) maintenance which means I ate about 2400 calories while losing and eat 2800-3000 cal now that I’m in maintenance. I lost about 1-2lbs a week on average, but I lowered my body fat from 65% to 26% and I took my visceral fat from 29 to a 12. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @thejuice___ * The most profound moment of my life was when I was diagnosed with autism at 31 years old. I decided to love and treat myself like I love and treat my autistic son. In my heart, I have two children, my inner child and my son. This mindset changed everything for me. I started chasing healthy habits and not results. My TDEE was 2900 when I started and I ate about 2400 calories a day. That 500 calorie deficit allowed me to lose 1-2lbs a week. My only goal is to find a healthy lifestyle that I can do for the rest of my life. I workout in a “choose your own adventure” style. I go to the gym with a specific body part in mind and then I do at least 3-4 exercises for that body part for 8-12 reps per exercise. I am currently lifting on a push, pull, legs split. I use a combination of machines, free weights and body weight. I don’t restrict what I eat, I only try to find ways to have protein at every meal, even dessert. Once I get to 120g of protein, I stop tracking. #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #audhd

I am autistic and I have ADHD so a set plan for work outs or meal prepping never worked for me. I need something rigid enough for my autism and varied enough for my ADHD. It’s like threading a needle.😮‍💨 I used to have 5 day split workout of glutes/shoulders, chest/triceps, hamstrings, back/biceps, but now I follow a push, pull, legs routine. I don’t plan my workouts beforehand, instead I do a choose your own adventure” type of workout. I go into the gym with a body part I want to train that day and then I pick exercises that target that area specifically. I do 3-4 sets of an exercise at weight that leads to failure in 8-12 reps then move on. I make sure I get at least 120g of protein (about .8-1g of protein per pound of my lean body mass) for in a day and then I stop tracking my food for the day and my stomach gets to be on demon time 😈 and I eat what I want regardless of the macros. I ate about 500 below my TDEE (total calories your body burns in a day including exercise. There are free calculators online) maintenance which means I ate about 2400 calories while losing and eat 2800-3000 cal now that I’m in maintenance. I lost about 1-2lbs a week on average, but I lowered my body fat from 65% to 26% and I took my visceral fat from 29 to a 12. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @Rahie_t **Revenge Bawdy body recomp program linked in bio.** I started chasing healthy habits and not results. My TDEE was 2900 when I started and I ate about 2400 calories a day. That 500 calorie deficit allowed me to lose 1-2lbs a week. My only goal is to find a healthy lifestyle that I can do for the rest of my life. I workout in a “choose your own adventure” style. I go to the gym with a specific body part in mind and then I do at least 3-4 exercises for that body part for 8-12 reps per exercise. I was lifting on a 5 day split (glutes and shoulders, back/bis, hamstrings, chest/tris, quads) during my bulk but now I follow a push, pull, legs split. I use a combination of machines, free weights and body weight. I don’t restrict what I eat, I only try to find ways to have protein at every meal, even dessert. Once I get to 120g of protein, I stop tracking. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

My tips for those who want to cut the calories not the flavor: My air fryer is the absolute game changer. I cook 95% of my meals in there. I can set it and forget it and still have tasty food. Frozen vegetables that I can make a little at a time instead of getting fresh ones that rot. I buy frozen diced onions, stir fry mix, diced zucchini, corn and riced cauliflower regularly. I have cabinets full of seasonings. I take my protein and coat it in a seasonings of choice and pop it in the air fryer. It takes little effort, but yields big results. I only have one qualifier for food now and that’s if it has protein in it. If it doesn’t, I try and think of some way to satisfy that. Here are some tricks I use to add protein to my dishes: I use blended cottage cheese to mix in mashed potatoes, add sweet ingredients to use it for dessert, I blend it in with my marinara and cheese based sauces, it makes them more creamy and really ups the protein count. I make cheese causes with blended up cottage cheese and sliced/shredded other cheese of choice. When I want pasta, I make sure I use protein pasta. That goes for when I want Mac and cheese or when I want spaghetti. I try to make all of my own food, but if I buy something from a box, I try to look for something that has less than 6 grams of ADDED sugar or less. That seems to be the threshold for me. Anything less and it’s not satisfying enough. Grocery List staples: - [ ] Protein Pasta - [ ] Cottage Cheese - [ ] Frozen vegetables - [ ] Frozen Fries (steak fries/wedges are faves) - [ ] Ground Turkey - [ ] Ground Chicken - [ ] Tortillas - [ ] Pasta Sauce - [ ] Bacon - [ ] Chicken Thighs - [ ] Chicken Wings - [ ] Sliced American Cheese - [ ] Microwavable Instant Rice of Choice - [ ] Little potatoes #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee

Replying to @TheeRheeMpanza *Body recomp workouts in bio* Nutritional changes are responsible for 80% if not more of my transformation. I ate about 2400 cal a day which was a 500 cal deficit at the time for me. That helped me lose about 1-2lbs a week. I wasn’t really disciplined or motivated, just consistent. Consistency has given us way more success stories than perfection ever has. Here’s how to play the game: 1. Find the TOTAL calories your body burns in a day. Use a TDEE calculator like the one in my bio. TDEE: 3000 calories. You can ignore the other macros and aim for at least 80g of protein. 2. Subtract 200-500 from the number the TDEE calculator gives you and that should be your calorie range you should eat in a day to lose weight. Eat: 2500-2800 calories day. 3. Consume at least 60-80g of protein a day and eat ANY foods that can land you in that range (2300-2700 in our example) to lose about 1-2lbs a week. (Eat .8-1g of protein per pound of LEAN body mass) I aim to eat about 120g a day **It’s like you get a direct deposit of $2500-$2800 a day. Calories in food are the prices. Just keep spending your money until it runs out. You can enjoy anything under the sun including carbs and sugar if you can hit your goal calorie range daily.** #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

August 2021, 2022, 2023 friendly reminder that you don’t need a gym to make progress. Progressive overload is the secret sauce to muscle growth and strength gains and that can happen at home or the gym. It’s all about consistently challenging your muscles by gradually increasing the stress you put on them. Think of it like a video game – you level up by tackling tougher opponents. In the world of fitness, your muscles are your opponents, and they thrive on a challenge. 1. Embrace the Power of Reps and Sets You don’t need to reinvent the wheel to achieve progressive overload. Manipulating reps and sets is your gateway. Start by choosing a specific exercise, say push-ups. If you did 10 reps with ease last week, push yourself to hit 12 reps this week. As you get stronger, add another set to your routine. 2. Make Every Second Count Time under tension is your ally. Slowing down the tempo of your reps can intensify your workout. Take squats, for instance. Lower yourself down for a count of 3, pause at the bottom for a count of 2, then explode back up. Your muscles won’t know what hit them. 3. Get Creative with Weight Substitutes Okay, so you might not have a rack of dumbbells at home, but that’s no excuse. Fill up a backpack with books, water bottles, or canned goods. Suddenly, your lunges and squats become heavier, and your muscles are none the wiser. 4. Level Up Your Bodyweight Moves Remember those classics like push-ups, squats, and lunges? Well, they’re not going anywhere. Elevate your game by adding variations. If standard push-ups are old news, try diamond push-ups or decline push-ups. Your muscles will appreciate the extra challenge.#PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Heavy lifting ftw #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

Replying to @mariafoxxmoves I was 200lbs in the 6th grade. I yo-yo dieted for 20 years and it wasn’t until I was diagnosed that I found something that worked for me. The first video is from June of 2021. I gained weight in the beginning and was at my highest on Sept. 28, 2021 😅I got to my current size by March 28, 2022. I am autistic and I have ADHD so a set plan for work outs or meal prepping never worked for me. I need something rigid enough for my autism and varied enough for my ADHD. It’s like threading a needle.😮‍💨 I have a 5 day split workout of glutes/shoulders, chest/triceps, hamstrings, back/biceps. I don’t plan my workouts beforehand, instead I do a choose your own adventure” type of workout. I go into the gym with a body part I want to train that day and then I pick exercises that target that area specifically. I do 3-4 sets of an exercise at weight that leads to failure in 8-12 reps then move on. I make sure I get at least 120g of protein (about .8-1g of protein per pound of my lean body mass) for in a day and then I stop tracking my food for the day and my stomach gets to be on demon time 😈 I eat about 500 below my TDEE (total calories your body burns in a day including exercise. There are free calculators online) maintenance which means I eat about 2400 calories. I lost about 1-2lbs a week on average, but I lowered my body fat from 65% to 26% and I took my visceral fat from 29 to a 12. #nocardio #autistic #blackfitness #gymtok #adhd #motivation #huskulargoddess #fitness #sahm

Replying to @Jones My body recomposition took 3.5 years and some people might not realize that I was born with an apple shape (I store most of my fat above my waistline, mainly in my chest, back and arms). My dad was determined to pass down his God-roll genetics for linebacker shoulders, arms and back 🤷🏾‍♀️ there was nothing I could do. While you can’t pick and choose where you lose fat from, you can have a large impact on where you build muscle. To balance out shaped like a light bulb 💡, I bulked for 2.5 years and put on over 40lbs of muscle and then lost 90lbs in 9 months. Don’t let that fool you though, as soon as I gain a smidge of weight, it will go to my chest, back and arms EAGERLY and IMMEDIATELY. Any other apples in here? . . . . . #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

Replying to @chrissilovebeauty2 I have an apple shape and always tend to gain weight in my back, chest and arms first AND most. I stuck to eating 2400 calories a day (about 500 calories below what my body burned in a day) until I got to my goal size. Breast are made up of fat and breast tissue, so even though you can’t spot reduce where you lose fat, if you’re patient and consistent, you can loss fat all over. I went from a 40L to a 34DDD cup size with no surgery. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

If any of the women in larger bodies want to know if they should focusing on losing weight before weight lifting, I would like to recommend starting to lift right away. I focused on weightlifting throughout my journey and changed my eating habits which allowed me to sustain a small caloric deficit long term. Here’s how I played the game: 1. Find the TOTAL calories your body burns in a day. Use a TDEE calculator like the one in my bio. TDEE: 3000 calories. You can ignore the other macros and aim for at least 80g of protein. 2. Subtract 300-700 from the number the TDEE calculator gives you and that should be your calorie range you should eat in a day. Eat: 2300-2700 calories day. 3. Consume at least 60-80g of protein a day and eat ANY foods that can land you in that range (2300-2700 in our example) to lose about 1-2lbs a week. **It’s like you get a direct deposit of $2300-$2700 a day. Calories in food are the prices. Just keep spending your money until it runs out. You can enjoy anything under the sun including carbs and sugar if you can hit your goal calorie range daily.** #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee

My son maybe nonverbal but his face has a LOTTTT to say. Y’all’s nephew was about to give me a two piece extra crispy 😭 #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @chrissilovebeauty2 **HSIA minimizer bra from Amazon linked in bio** https://amzn.to/3QWL1WI God blessed me with both hands when it came to my up top situation🥴. I already had commercial sized boobs, but since I am also apple shaped, I gain weight and it teleports to my chest, arms and back. After exclusively pumping for my son AND gaining a bunch weight while doing so, I had gotten to a cup size 40L. I have a ton of sensory issues surrounding bras, but my breast were so heavy that I had to wear one almost all the time. Finding a regular bra not alone a sports bra was damn near impossible. I lost 100lbs and went down to a 34DDD. I finally had more options, but once I found this bra, I have worn pretty much nothing else. I have tried almost every variety of this one and they are all amazing. When I go to the gym, I usually wear one of these bras with a low impact sports bra (the Puma bras in Costco are my faves) or crop top on top. #PCOS #nocardio #autistic #audhd #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @yannilove98 God gave me one face and I liked it so much I decided to keep it🥰. I was in elementary school in some of these pictures. I know my teachers were worried I was on a 21 Jump street type of beat 🫢 #nocardio #autistic #blackfitness #gymtok #adhd #motivation #huskulargoddess #fitness #sahm

I just wanted to hit the snooze button on death a little longer #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @octo_t1t body recomp takes time snd patience but the results are well worth it. The first video is frkm December 2021 and the after is in February of 2022. I lost 110lbs from my highest weight, but I have 32 more pounds of muscle on my body now than when I started even though I am now over 100lbs lighter. The most profound moment of my life was when I was diagnosed with autism last summer. I decided to love and treat myself like I love and treat my son. In my heart, I have two children, my inner child and my son. This mindset changed everything for me. I started chasing healthy habits and not results. My TDEE was 2900 when I started and I ate about 2400 calories a day. That 500 calorie deficit allowed me to lose 1-2lbs a week. My only goal is to find a healthy lifestyle that I can do for the rest of my life. I workout in a “choose your own adventure” style. I go to the gym with a specific body part in mind and then I do at least 3-4 exercises for that body part for 8-12 reps per exercise. I am currently lifting on a push, pull, legs split. I use a combination of machines, free weights and body weight. I don’t restrict what I eat, I only try to find ways to have protein at every meal, even dessert. Once I get to 120g of protein, I stop tracking. #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @fascinating2c remember to be patient and forget the scale. The body you always dreamed of having might not come at the weight you always imagined. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

I wasn’t diagnosed with autism or ADHD until 31. I spent most of my life having a binge eating disorder and being morbidly obese because of it. My diagnosis changed my whole life; it was the day I learned that everything wasn’t my fault. I didn’t start a weigh loss journey, I started a journey to be healthy. I am Autistic and I have ADHD so I had to create a healthy lifestyle that fit my brain. I started to chase healthy habits instead of results and these are the results that followed. If I couldn’t see myself realistically doing it for the rest of my life, I didn’t start. Healthy habits I started to follow: I stopped tracking my calories and started to heal my relationship with food. I eat anything I want regardless of the macros. I only track my protein intake up until 120g and then I stop tracking. I had a big mental shift summer of 2021. I decided to love and respect myself the way I love and respect my special needs son. When I didn’t feel like going to the gym, I would just tell myself to go to the gym, do 3 exercises, 3 times and if I want, I can go home. I put consistency above perfection now. I follow a push, pull, legs split and then I do a “choose your own adventure” type workout. I do whatever exercises target those specific muscles for 3-4 sets at a weight where I reach failure in 8-12 reps. I don’t do any cardio. The treadmill is definitely one of my biggest opps 😮‍💨 #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee

Replying to @Joy Hinton it took me decades to realize that my linebacker genetics and stocky frame were ✨features✨, not flaws. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

When my doctor asked if I knew why I was so blunt and socially combative, I told him it was because I was a November Sagiterrorist 😙😈 He said it was the autism 😅🥴 #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

I am autistic and I have ADHD so a set plan for work outs or meal prepping never worked for me. I need something rigid enough for my autism and varied enough for my ADHD. It’s like threading a needle.😮‍💨 I used to have 5 day split workout of glutes/shoulders, chest/triceps, hamstrings, back/biceps, but now I follow a push, pull, legs routine. I don’t plan my workouts beforehand, instead I do a choose your own adventure” type of workout. I go into the gym with a body part I want to train that day and then I pick exercises that target that area specifically. I do 3-4 sets of an exercise at weight that leads to failure in 8-12 reps then move on. I make sure I get at least 120g of protein (about .8-1g of protein per pound of my lean body mass) for in a day and then I stop tracking my food for the day and my stomach gets to be on demon time 😈 and I eat what I want regardless of the macros. I ate about 500 below my TDEE (total calories your body burns in a day including exercise. There are free calculators online) maintenance which means I ate about 2400 calories while losing and eat 2800-3000 cal now that I’m in maintenance. I lost about 1-2lbs a week on average, but I lowered my body fat from 65% to 26% and I took my visceral fat from 29 to a 12. #PCOS #nocardio #autistic #audhd #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @Slpbe - [ ] I am autistic and I have ADHD so a set plan for work outs or meal prepping never worked for me. I need something rigid enough for my autism and varied enough for my ADHD. It’s like threading a needle.😮‍💨 I used to have 5 day split workout of glutes/shoulders, chest/triceps, hamstrings, back/biceps, but now I follow a push, pull, legs routine. I don’t plan my workouts beforehand, instead I do a choose your own adventure” type of workout. I go into the gym with a body part I want to train that day and then I pick exercises that target that area specifically. I do 3-4 sets of an exercise at weight that leads to failure in 8-12 reps then move on. I make sure I get at least 120g of protein (about .8-1g of protein per pound of my lean body mass) for in a day and then I stop tracking my food for the day and my stomach gets to be on demon time 😈 and I eat what I want regardless of the macros. I ate about 500 below my TDEE (total calories your body burns in a day including exercise. There are free calculators online) maintenance which means I ate about 2400 calories while losing and eat 2800-3000 cal now that I’m in maintenance. I lost about 1-2lbs a week on average, but I lowered my body fat from 65% to 26% and I took my visceral fat from 29 to a 12. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

* The most profound moment of my life was when I was diagnosed with autism at 31 years old. I decided to love and treat myself like I love and treat my autistic son. In my heart, I have two children, my inner child and my son. This mindset changed everything for me. I started chasing healthy habits and not results. My TDEE was 2900 when I started and I ate about 2400 calories a day. That 500 calorie deficit allowed me to lose 1-2lbs a week. My only goal is to find a healthy lifestyle that I can do for the rest of my life. I workout in a “choose your own adventure” style. I go to the gym with a specific body part in mind and then I do at least 3-4 exercises for that body part for 8-12 reps per exercise. I am currently lifting on a push, pull, legs split. I use a combination of machines, free weights and body weight. I don’t restrict what I eat, I only try to find ways to have protein at every meal, even dessert. Once I get to 120g of protein, I stop tracking. #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #audhd

People often ask me how I stay motivated when the scale doesn’t move or when it goes up. This wasn’t a weight loss journey for me, it was a health journey. The scale was one of the worst measures of good health I used. It didn’t show how my quality of life increased or how many inches I lost. My goal was to live longer and healthier, not to have a smaller number on the scale. How my body looks is just a byproduct of the better choices I made and it pales in comparison to how good I feel on the inside. I’m 5’3 and around 195lbs. The body that you’ve always dreamed of having might not come at the weight you imagined. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

How to get steroid hate comments in 20 seconds or less #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @MarcelleAngelo I just hit my first ever 2nd year anniversary of weight loss. Even though this is my third time losing “the weight” this is the first time I’ve kept it off for longer than a few months. I remember being upset that the weight was coming off slowly but that turned out to be one of the greatest advantages I had. I realized that time is going to pass anyways so might as well take my time and do it right. Remember darlings, delayed doesn’t mean denied. Patience was the hardest thing for me to overcome. What do you guys struggle most with during your journeys? #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

Iron plays no favorites 🙂 #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

I’m going to leave the mic alone for a lil bit 😅 #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

One of my favorite non-scale victories #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

I finally decided to go on a health journey and not just a weight loss journey for the first time in my life. I wanted to see what my body could do once I stopped making it live paycheck to paycheck. That mindset shift helped me stay focused and on task when the scale was going up. For the first 4 months of my journey, I weighed more at the end of every month than I did when I started 🥲. While I was gaining weight, I was also gaining a much better quality of life. I was able to play with my son for longer, I could walk up the stairs without getting winded (as much 👀) and it didn’t sound like someone was spinnin the block every time I squatted down. The time will pass anyway. I trusted the process and stuck with it and now at 33, I’m the healthiest and most powerful I’ve ever been. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

I lost 100lbs but now ya girl is small and dense like a shot put. The body recomp was personal #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Trust the process, not the scale. #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

Replying to @Bri The scale was campaigning to be the first name in my death note EVERY👏🏾SINGLE👏🏾DAY. I developed a binge eating disorder because I was so hung up on perfection, discipline and quick results. Now I am disciplined in loving and supporting myself. * The most profound moment of my life was when I was diagnosed with autism at 31 years old. I decided to love and treat myself like I love and treat my autistic son. In my heart, I have two children, my inner child and my son. This mindset changed everything for me. I started chasing healthy habits and not results. My TDEE was 2900 when I started and I ate about 2400 calories a day. That 500 calorie deficit allowed me to lose 1-2lbs a week. My only goal is to find a healthy lifestyle that I can do for the rest of my life. I workout in a “choose your own adventure” style. I go to the gym with a specific body part in mind and then I do at least 3-4 exercises for that body part for 8-12 reps per exercise. I am currently lifting on a push, pull, legs split. I use a combination of machines, free weights and body weight. I don’t restrict what I eat, I only try to find ways to have protein at every meal, even dessert. Once I get to 120g of protein, I stop tracking. #nocardio #autistic #blackfitness #gymtok #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #audhd

**Self guided body recomp programs linked in bio** I started in May of 2021 and did nothing but gain weight in the beginning. I was at my highest on Sept. 28, 2021 😅I got to my current size by March 28, 2022. I was diagnosed with autism at 31 and I decided to just meet myself where I’m at. I am autistic AND I have ADHD so a set plan for work outs or meal prepping never worked for me. I need something rigid enough for my autism and varied enough for my ADHD. It’s like threading a needle.😮‍💨 I am in maintenance now and follow a push, pull, legs split. Lifting is great for my autism because it is the best form of heavy work I can do and my dyspraxia because it helps me connect better with my body. It helps me stay regulated and calm like no other. I am a single, stay at home mom so I currently get to go to the gym 1-3x a week. Rest days are when your body burns calories repairing and rebuilding itself so they are as important if not MORE important than the days you actually lift. Working out too much will can do more harm than good. I don’t plan my workouts beforehand, they are always spontaneous but I lift with an RPE of at least 8 and really focus on going slowly and building a great mind-body connection. I do a “choose your own adventure” type of workout based on what day it is. I go into the gym with a body part I want to train that day and then I pick exercises that target that area specifically. I do 3-4 sets of an exercise at weight that leads to failure in 8-12 reps then move on. I try to at least 3 exercises but I go until I run out of time (sitter hours) or get tired enough to go home. I average about 4-6 exercises per session. I make sure I get about 120g of protein in per day. The average adult only needs .36g of protein per pound so if you eat half of your weight in protein, you’ll be more than fine. I used a TDEE calculator like the one in my bio to find my maintenance calories and then I ate 500 cal below that (around 2400 cal). #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

I am autistic and I have ADHD so a set plan for work outs or meal prepping never worked for me. I need something rigid enough for my autism and varied enough for my ADHD. It’s like threading a needle.😮‍💨 I used to have 5 day split workout of glutes/shoulders, chest/triceps, hamstrings, back/biceps, but now I follow a push, pull, legs routine. I don’t plan my workouts beforehand, instead I do a choose your own adventure” type of workout. I go into the gym with a body part I want to train that day and then I pick exercises that target that area specifically. I do 3-4 sets of an exercise at weight that leads to failure in 8-12 reps then move on. I make sure I get at least 120g of protein (about .8-1g of protein per pound of my lean body mass) for in a day and then I stop tracking my food for the day and my stomach gets to be on demon time 😈 and I eat what I want regardless of the macros. I ate about 500 below my TDEE (total calories your body burns in a day including exercise. There are free calculators online) maintenance which means I ate about 2400 calories while losing and eat 2800-3000 cal now that I’m in maintenance. I lost about 1-2lbs a week on average, but I lowered my body fat from 65% to 26% and I took my visceral fat from 29 to a 12. #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom

I miss her sm #tiktokshop #fyp #tiktok #minecraft #fyp #follow #like #fortnite #victoryroyal #funny #cute #prank #challenge #goals #motivation #gymgirl #thick #girlpower #riseandgrind #grind #boot #nocardio #legday #everydayislegday

I wasn’t diagnosed with autism or ADHD until 31. I spent most of my life having a binge eating disorder and being morbidly obese because of it. My diagnosis changed my whole life; it was the first time everything made sense. I didn’t start a weigh loss journey, I started a journey to be healthy. I am Autistic and I have ADHD so I had to create a healthy lifestyle that fit my brain. I started to chase healthy habits instead of results and these are the results that followed. If I couldn’t see myself realistically doing it for the rest of my life, I didn’t start. Healthy habits I started to follow: I stopped tracking my calories and started to heal my relationship with food. I eat anything I want regardless of the macros. I only track my protein intake up until 120g and then I stop tracking. I had a big mental shift summer of 2021. I decided to love and respect myself the way I love and respect my special needs son. When I didn’t feel like going to the gym, I would just tell myself to go to the gym, do 3 exercises, 3 times and if I want, I can go home. I put consistency above perfection now. I follow a push, pull, legs split and then I do a “choose your own adventure” type workout. I do whatever exercises target those specific muscles for 3-4 sets at a weight where I reach failure in 8-12 reps. I don’t do any cardio. The treadmill is definitely one of my biggest opps 😮‍💨 #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

While, I did not have a single perfect day throughout my journey, I didn’t let my REALLY imperfect days turn into imperfect weeks or months. It was easy to stay persistent when it was something I loved doing for someone I loved with all my might. My doctor looked at my lab results and told me that if nothing changes, I needed to start thinking about who I wanted to raise my son. UMMMMM PAUSE 😰. This time around, I didn’t care about looks, I wanted to build a body that was powerful and capable. I realized that my body couldn’t take care of me, if I didn’t take care of it. I wanted to build up healthy habits that I could continue to do the rest of my life. I’ve been lifting for over 19 years now and it’s one of my greatest passions. I am proof that you can’t outwork a bad diet or in my case an eating disorder (BED). #PCOS #nocardio #autistic #audhd #blackfitness #nonverbal #adhd #intermittentworkouts #motivation #autizzy #bodyrecomp #huskulargoddess #singlemom #tdee #knockknees #grubboxes

Weight train + calorie deficit = winning combination #fatloss #weighttrain #cardio #nocardio

STOP doing hours of cardio to lose weight INSTEAD YOU need to be in a CALORIE DEFICIT‼️🔥 Follow for more weight loss tips!👀 #caloriedeficit #nocardio #loseweightfast #workoutmotivation #weightlossforwomen #busywomen

Oh nooo!!! Kena Cardio #GymProblem #Cardio #NoCardio