simplymander

[simplymander]

HAPPY MONDAY! My winter essentials video just went live on the tube 📺 → YouTube.com/simplymander & I’m so excited for you guys to see what I’ve learned so far as a previous Florida girl 🤣 I couldn’t have done this video without your guys help - so thank you to everyone who helped me out with the #MidwestMustHaves Don’t forget to subscribe so you don’t miss out on any Monday videos! 🥳🥳 #Vlog #MandersMonday #Youtube #WinterEssentials (at Davenport, Iowa) https://www.instagram.com/p/B5SzC4LpduA/?igshid=1cpd4bmfakk3z

#midwestmusthaves #vlog #mandersmonday #youtube #winteressentials

[simplymander]

Last week I did a podcast with @obese_to_beast and @jeanglaude and we got onto the topic of how sometimes people can be different in real life than they are on social media. Not bad. Just meaning that you have no idea what’s going on behind closed doors (aka not being posted on social media). And I used to be one of those people 🙋🏼‍♀️ There was a time period about two years ago when things on my social media started growing, and I felt as though I had this “image” to uphold, you know? Like I needed to always be encouraging, positive, never talk about how I really felt, etc. and let me tell you - that was so emotionally and mentally draining. Here I was, pretending to be happy and ~inspirational~ meanwhile I was falling apart and trying to put a mask on so no one else would know. The moment that I met @ayyteel , I took that mask off and revealed myself to him entirely. Terrifying, but honestly the best thing I ever did. Not only is it incredible to have that support system both on and off social media, but I’m not ever living a lie. Austin knows and loves all parts of me, and it allows me to be fully transparent in all aspects of my life..which is SO FREEING. I have truly never felt more “me” than I do now, with his love. It allows me to be imperfect, weird, and show all the things that I was once embarrassed of. & I couldn’t be more thankful for that. → to hear the full podcast, search “Work for Change” podcast on iTunes or swipe up to the link in my story. 📸: @ironandlacephoto #Feels #ILoveYou #UnapologeticallyMe (at Davenport, Iowa) https://www.instagram.com/p/B1Gva1SJ0e8/?igshid=36a72qrc5t22

#feels #iloveyou #unapologeticallyme

[simplymander]

Friday feels 🤩❤️

[simplymander]

I hope you find the kind of love that makes you a softer person. The kind of love that makes you want to be a better man or woman, the kind of love that believes and supports you, that stands by your side. I hope you find someone who quickly becomes your favorite thing - someone who makes the fall less fearful, someone who you can’t help but choose every single day. I hope you find someone who shows you just how deeply you can feel, just how deeply you can love. I hope you find something real, because nothing is more beautiful than loving someone who loves you back. Nothing is more beautiful than loving someone who builds you a home in their heart. 📸: @ironandlacephoto #MyForeverHome (at Geneseo, Illinois) https://www.instagram.com/p/B00pc4-J8Vm/?igshid=pemv114qscv7

#myforeverhome

[simplymander]

#ourstory

[simplymander]

Milica Stefanovic

[simplymander]

[simplymander]

I AM SO EXCITED FOR TODAYS VIDEO 👏🏼👏🏼 I seriously cant tell you how many times a day I hear things like: “I want to lose fat & build muscle at the same time” “I want to replace fat with muscle” “I don’t want to eat more because I don’t want to gain weight” “I just want to be toned, not muscular” ❌❌❌❌❌❌ Listen. I’ve talked about this before and I will continue to talk about it until I’m blue in the face: YOU CANNOT CHANGE YOUR ENTIRE BODY COMPOSITION IN A FEW WEEKS WITH SOMEONES IG CHALLENGE OR BOOTY GUIDE. I don’t care what they’re promising you (I’ve seen ones that say - build 8lbs of muscle in 60 days) 😭😭but you just can’t. What these people are describing doesn’t exist (with the exception of long term steroid or PED use) - I think it’s so important, especially if you are at the beginning of your fitness journey to educate yourself to the best of yourself ability while also being realistic. You want to go on a bulk but you freak out when the scale is up 2 pounds? Probably not a good idea for you, and you should work on fixing that relationship with yourself/food/the scale before attempting to purposely gain weight. Man, I could go on and on - but the video I just posted covers it ALL! Common myths, question and answers, everything you want to know about gaining muscle.. I talked about in this video. So if you have 30 minutes today, I would love it if you checked it out 🤓 hell, I’d love it even more if you shared it or tagged a friend who you’ve heard say one of those things! Let me know what you guys think..I’ve been looking forward to this video all weekend. @blackironnutrition #MuscleBuilding #TheTruth (at Davenport, Iowa) https://www.instagram.com/p/B0gBoEjpWaz/?igshid=5z523esbb62w

#musclebuilding #thetruth

[simplymander]

[simplymander]

Simply manders & Austin STRONGER TOGETHER PODCAST ❤️

#simplymanders #simply manders #podcast #blackironnutrition

[simplymander]

[simplymander]

I’ve always been an outcast, especially when it comes to drinking and social get togethers. I get asked constantly why I don’t drink, so I decided to write a blog about it. 

#simply manders #blog #drinking

[simplymander]

FOLLOW ME AROUND FRIDAY | Food & Fitness VLOG

[simplymander]

[simplymander]

[simplymander]

Here’s what a full day of eating looks like for me on most days! I prefer eating three larger meals, with 1-2 snacks in between (just depends how I feel on the day)..but lots of micronutrient rich foods, at least 120flOz of water, and things that TASTE GOOD 🙌🏻 - breakfast: spinach, mushrooms, turkey sausage crumbles, tomatoes & egg white omelette with @vansfoods blueberry waffles. THE BEST gf waffles out there. - lunch: giant warm kale salad with roasted chick peas, cherry tomatoes, bbq chicken thighs & Japanese sweet potatoes. - pre workout snack: @siggisdairy with two crumbled @alyssascookies on top - dinner: wild boar burger on a pretzel bun, topped with a fried egg, @goveggiefoods cheddar, and some jellyfish jelly 🤣🤣 (kidding it’s the jam I posted the other day) I also had a bowl of oatmeal before bed..been doing that for years and it’s my favorite bedtime snack that keeps me full through the night! I don’t follow a specific “diet” or restrict things. If I want to have something, I will have it. But for the majority of my intake, this is what it looks like! @blackironnutrition #BlackIronNutrition #FullDayOfEating #Iif #Nutrition #FlexibleDieting #Recipe #GoodEats (at Davenport, Iowa) https://www.instagram.com/p/BwFBCe4nDsX/?utm_source=ig_tumblr_share&igshid=1ar7zpsc9s4vk

#blackironnutrition #fulldayofeating #iif #nutrition #flexibledieting #recipe #goodeats

[simplymander]

This is what four years looks like 🤯🤯 BUT. Not 4 years of dieting!! On the left (March 2015) I weighed 103 pounds and my goal was always to get stronger and have more muscle mass. Over the last four years I’ve spent the majority of my time actually eating at maintenance/slightly above, with a few bulking and cutting seasons here and there. But what if I told you my maintenance back then was 1800 cals and now it’s 2250 🧐 this happens because I got BIGGER! I have more muscle mass, therefore my caloric expenditure is higher by default. I think where a lot of people go wrong is they want to simultaneously “lose fat and build muscle” (not possible) so they just start dieting after not having a solid foundation of muscle underneath. IT TAKES TIME! → So do you HAVE to track macros to make it happen?! 🤨 that depends. Is your mental health in check? Are you obsessively worried about 5g of carbs? Are you afraid to gain weight? If the answer to any of those is “yes”, then I would suggest to reconsider tracking. However, the reason it can be beneficial is to make sure that you’re correctly in a deficit (if you’re looking to lose fat) or a surplus (if you’re looking to gain muscle). And it’s obviously a great way to measure progress. I haven’t tracked constantly over the last 4 years; there’s been breaks and vacations and funks and all that good stuff that life brings 🤪 but most importantly I was patient. Building muscle naturally takes YEARS, not a few months, and you have to be okay with the scale going up! This is almost a TWENTY POUND DIFFERENCE! 😱 And above all else, the relationship that you have with yourself and your body needs to come first. If tracking makes you miserable, don’t do it! If doing a specific diet makes you miserable, maybe reconsider?! Don’t get me wrong, I struggle some times just like anyone else..but I’ve never compromised my mental health for the sake of physical gains, and that’s the most important gain you can make 💪🏻 #TransformationTuesday #Growth #Mental #Physical #Crossfit #Weightlifting #BlackIronNutrition #Macros #Iifym @blackironnutrition (at Davenport, Iowa) https://www.instagram.com/p/BwCTwPynKjY/?utm_source=ig_tumblr_share&igshid=142df4ijgmbb9

#transformationtuesday #growth #mental #physical #crossfit #weightlifting #blackironnutrition #macros #iifym