One of our clients Nancy put up a quick and easy chicken soup. Give it a shot, follow her for more recipes and nutrition advice #Repost @n.c_fit with @repostapp ・・・ Here is a quick & easy chicken soup I make when I'm short for time that I can accurately calculate macros on. Soups are a great way to get all your veg in for the day as well as protein. This soup has 35gm of protein per serve which is quite generous for a soup. 500gm free range chicken mince 150gm brown onion 3 cloves garlic 200gm carrot 200gm zucchini 200gm mushrooms 200gm celery 150gm green beans 1.5 corn cob 800gm organic chicken bone broth Handful fresh parsley Pink salt & pepper I use spray oil a few sprays brown off chicken, onion & garlic. Add in all chopped veg , sweat them off for a while then add in broth and top with a little water. Put the lid on and cook for about 40min. This makes 4 large serves 331cal 35p/24c/9f #weights #bodybuilding #chickswholift #lift #bikinibody #physique #gym #squats #iifym #recipe #mealplan #nutrition #body #fitfam #fit #fitness #legs #instafit #muscles #inspiration #workout #trainhard #6pack #fitnessmodel #abs #motivation #cleaneating #flexibledieting #soup

🔥➕ It wont happen overnight➕ 🔥 Transforming your physique, getting fit, seeing results…… this doesn't happen over night no matter how much we wish it could. It takes 28 days to break a habit as they say, creating a routine & having the correct guidance will be the first things that need to be addressed before starting your fitness journey. Common factors as to why individuals fail are: Lack of: ➕ Diet structure ➕Sleep ➕Consistency ➕Training Structure ➕Self Discipline Work towards a goals that's realistic for you to achieve, set your goals high but not too high that they overwhelm you. Consistency is key, the results will come in time, the rewards are much more satisfying when you know what it took to get there. All the lack of’s above contribute to achieving the end result, they work hand in hand. For all things training or nutrition 📧bwilfit@gmail.com

Happy Easter from the team at Bwilfit. We hope you have a beautiful day with your families 🐰

Dans client Woosh- The Lebanese King 💪 hitting a 135kg deadlift. Woosh has goals of building his strength up and is achieving this by training with Dan twice a week where they focus on heavy compound movements. Want to train with us ? Send us a mail at bwilfit@gmail.com

Brown Rice vs White Rice All types of rice mainly consists of carbs with small amounts of protein with practically no fat. Brown rice contains all parts of the grain and white rice has the most nutritious part of the grain removed which is the bran and germ hence brown rice being the more healthier option. Brown Rice is low GI and White being a high GI food. We advise our clients to consume most of their carbs around their training time and if it is white rice they want to include in their day when we recommend they consume right before training for a quick release energy spike. Brown rice will keep you feeling fuller for longer due to its high fibre content as it will take much longer to digest so we suggest having this at other times of the day. Do you need help planning out your meals? Hit us up on bwilfit@gmail.com

🔥Tuesday Motivation 🔥 Bens clients Julie & Dimity have both been working there butts off to hit the 100kg Sumo Deadlift. Dimity barely was able to lift 40kg when she first started, I promised we would hit the 100kg and she didn't believe me. Here we are a few months later 😱 Julie naturally gifted & strong was shit scared before the lift having attempt 95kg last week and not getting it up. I tell all female clients... that first little bit at the start is the hardest! Stick it out with good form and posture & that sucker will rise up, you gotta grind!! 💪 Well done girlfriends! 📧bwilfit@gmail.com

I just want to be toned - every female ever ————————————————————————— We as trainers hear this on a daily basis however what does “Toned” even mean? If we want to get straight to the point, if you're looking to get toned you simply need to lose body fat. In order to lose body fat you need to be eating at a calorie deficit. To put on muscle you need to eat at a calorie surplus its as simple as that. You either do one or the other. Once you lose the appropriate body fat then start working on building muscle - you will notice your body start to tighten up which is what most girls are looking for. We tailor meal and workout plans to each individual’s needs, please contact us for more details. 📧 bwilfit@gmail.com

Last weekends Bootcamp 💪 come join us this weekend Saturday morning..... going to be a hot one ☀️ Start the day right. Please message us on facebook or Instagram to secure your spot and for further details. Thanks Ben & Dan 👬 #weights #bodybuilding #chickswholift #lift #bikinibody #physique #gym #squats #iifym #iifymgirls #mealplan #nutrition #dedication #body #fitfam #fit #fitness #legs #instafit #muscles #inspiration #workout #trainhard #6pack #fitnessmodel #abs #motivation #cleaneating #flexibledieting #bootcamp

Meet Ben's client Sakina. Wow! Has she made us proud or what! Sakina has been training with Ben for a year now, she has lost over 20kg. Sakina is a busy mum of 3, safe to say she just gets it done with zero excuses. We introduced Sakina to a new way of life, Sakina had never meal prepped in her life, she didn't even know what macros were. Ben has showed her how to build her days to the required calories giving her flexibility to be able to have family dinners and never miss out. Sakina was definitely overwhelmed at the start but over time she made this into her routine and she now does it with her eyes closed. Sakina, we absolutely cannot wait to see you hit your final goals, but you are already a winner in our eyes. Keep it up and keep inspiring everyone out there. This could be you, let us help you be a better version of yourself. Contact us now to get started bwilfit@gmail.com #weights #bodybuilding #chickswholift #lift #bikinibody #physique #gym #squats #iifym #iifymgirls #mealplan #nutrition #dedication #body #fitfam #fit #fitness #legs #instafit #muscles #inspiration #workout #trainhard #6pack #fitnessmodel #abs #motivation #cleaneating #flexibledieting #bodytransformation @sakii82

ATTENTION LADIES!!!! Eating at a calorie deficit doesn't need to be painful & unfulfilling.... only If you plan your day out right. Here's an example of a 1400 cal day with plenty of volume to keep you full! 1400 cal 140p/140c/33f Breakfast (Omelette) 2 eggs 1 egg white 50ml light milk 100gm zucchini 1 cup mushrooms 25gm baby spinach 20gm short cut bacon Lunch Sirena Lite Tuna 70gm tin 100gm green capsicum 25gm baby spinach 125gm tin four bean mix 50gm avocado 15gm red onion ( lemon juice for dressing) Dinner 150gm chicken tenderloins ( with herbs and spices ) 70gm green beans 70gm broccoli 150gm sweet potato Coconut oil spray Snacks Skinny Cow icecream cookie Maxine Burn Bar Protein Shake Chobani Oats & Yoghurt Pouch Small Green Apple Black Coffee ( stevia if required )

Our first bootcamp was a great success on the weekend. A variety of stations with a mix of boxing, squats, sprints and a lot more to get everyone's heart rate pumping. Every week we will be mixing up the workouts for you guys. Next week we will be running the camp from maribynong park, please register your name to either the Instagram or facebook inbox. When ✖️Saturday 4th March Where ✖️Maribynong Park Time ✖️7am – 8am Price ✖️ $20 / 10 Pack $150 Our outdoor boot camp is designed for all fitness levels & will include a range of activities including tabata circuits, boxing, kettlebells & sprints! We will be sure to get your heart rate up & start your weekend fresh 💪 Please bring a towel & water bottle to have a fun filled morning with us - Ben & Dan 🙋🏼‍♂️🙋🏻‍♂️ #weights #bodybuilding #chickswholift #lift #bikinibody #physique #gym #squats #iifym #circuittraining #mealplan #nutrition #dedication #body #fitfam #fit #fitness #legs #instafit #muscles #inspiration #workout #trainhard #6pack #fitnessmodel #abs #motivation #cleaneating #flexibledieting #bootcamp

🍉🥕🍠➕Nutrition➕🥑🍏🍌 This is what 2500 calories looks like for our personal trainer Ben. He is currently 89kg aiming to lose roughly 6kg of bodyfat. Ben is training only with weights 5 days a week losing roughly 700g a week doing no cardio. We often see people starving themselves in order to drop weight fast… this is not the correct approach. A balanced, planned & consistent diet alongside a challenging workout program is all it takes! Are you eating enough? Steel Cut Oats 50g Almond Milk 200ml Sultanas 12g Poached Pears 130g ————————————————————————— Superior Whey Protein Shake 40g Maxine Burn Protein Bar 40g ————————————————————————— Rump Steak 120g Olive Oil 5g Sunrise Brown Rice 150g Pumpkin 150g Asparagus 35g Mushrooms 50g ————————————————————————— Black Coffee x 1 Smoothie Acai 100g Chobani 80g Banana 100g Coconut Water 200ml ————————————————————————— Skinless Chicken Breast 150g Olive Oil 5g Sweet Potato 200g Broccoli 150g Zucchini 120g Eggplant 100g ————————————————————————— 4 Eggs Scrambled Chilli sauce 1 tbsp ————————————————————————— Sirena Tuna in Springwater 150g Avocado 60g Mixed Salad 50g Cucumber 100g Cherry Tomato 80g Apple Cider Vinegar 1 tbsp