Beginners Guide to Clean Eating | NEW Fitness & Nutrition series!

Glute + Leg Day Fitness Routine :



3:32 – My fitness goals
6:11 – Why I decided to start clean eating
6:38 – Why I eat high protein – low carb
8:41 – Protein intake throughout the day
9:25 – Example of my Pinterest healthy food board
9:51 – Healthy oils to cook with
10:19 – Healthy snack ideas
10:49 – Dining out and eating clean

S O C I A L    M E D I A:

SNAPCHAT: @YAGIRLTEM – I ALWAYS post food/cooking snaps!

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Hey guys! I know a lot of you have requested a Fitness routine! I hope to eventually film one in the future but I thought that I would go ahead and start a FITNESS & NUTRITION series in the meanwhile! I also left a few Instagram fitness pages that i follow and take a lot of workout exercises from! (further down) I plan on making food “tutorial” style foods so more “what I eat in a day” and more about Marcos and carbs and protein and amino acids and all those fitness type terms that you have heard but don’t no exactly what they mean! Let me know if there are any videos in particular you would like to see, I intend on making a BEGINNERS guide to clean eating Part 2 and cover more meal prepping and specific details about clean eating I just didn’t want to add all that into this video and end up with like a half hour long video.

Let me know if you have any questions!

Pinterest Healthy Food Board:
Pinterest Healthy Snacks Board:
Pinterest Healthy Breakfast Idea Board:

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Tim Muriello and Rich Piana: Are Food Prep Services Worth It?
Tim Muriello, Fitness and Supplement Expert for I’, discusses all the details of Food Prep Services with Rich Piana owner of 5% Nutrition.

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My 8 Biggest Workout & Nutrition Mistakes (DON’T MAKE THEM)

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I have been working out long enough to have made plenty of workout and nutrition mistakes. I’m not ashamed to admit that. In this video however, I’m going to share the eight biggest workout and nutrition mistakes with you so that you can hopefully avoid making them yourself and can start seeing nothing but gains.

They say the biggest mistake is not making one, but not learning from it when you do. I want to be sure you learn from each of these so I break them down one by one. Some of these mistakes deal with my nutrition while others deal with training and even mental mindset.

1. Dietary fat intake was too low – I actually started to see detrimental health effects from making this mistake at a young age. My eyes were intolerant to light and my skin was drier than the Sahara Desert. My gains had slowed to a crawl and my hormones were likely way off balance. If you find that you are lacking energy the first place you might want to look is to adding more healthy fats to your diet.

2. Substituted hard work for supplementation – This is something that shows how naive I was when it comes to training. Now don’t get me wrong, adding high quality supplementation to a solid nutrition plan and smart, hard training is the holy grail of lifting. It provides the greatest results. One plus one plus one does not equal three in this case, it equals ten. That said, you cannot think that supplements are going to undo the wrongs you are making if you simply won’t train hard or eat right.

3. Muscle Magazines – Don’t get me wrong. Muscle magazines were my source of education and inspiration for starting down this career path and love of lifting in the first place. That said, the models I was inspired by were not necessarily following the same supplement regimen I was! Be careful who you turn to for guidance. You may be making the same mistake I made, except this time online rather than via the pages of a magazine.

4. A to B rather than enjoying the pain of A to Z – If you want to build muscle as quickly as possible you must stop focusing on the rep as the currency of your workouts. Instead, focus only on the quality of the rep and you will start seeing much faster gains. It doesn’t matter what your goal is in your training at the moment. The quality of that rep has to match up with what you are trying to achieve and only then will your results be attainable.

5. Ignoring the value of Plant based nutrition – This is something that was again engendered in me at a young age. My mentors stressed starchy carbs and protein (because I was skinny and needed to put on weight). By neglecting the importance of plant based fibrous carbohydrates I was neglecting one of the most valuable sources of micronutrients needed to compliment and fill in the gaps of a complete nutrition plan. I got over my aversion to these foods and the gains were almost instant.

6. On the wrong side of the VOLUME / INTENSITY spectrum – This is one that can be summed up in one quick statement. You can either workout hard or you can workout long but you cannot do both. Opt for intensity over half assed volume any day and you will see much faster gains.

7. Exerphobia – The exercises that cause the greatest amount of trepidation before doing them are almost always the most beneficial. Don’t steer away from an exercise just because you know that it is harder to execute than a single joint exercise that you can do on a machine much more comfortably!

8. That said, every exercise is not right for every body. Some biomechanical differences between individuals can make one exercise perfect for one and impossible for someone else to perform in good form. Get creative and take chances on coming up with new ways to hit your muscles without compromising your long term health.

For a complete workout and nutrition plan that helps you to avoid the mistakes by laying everything out for you step by step and meal by meal, head to and get the ATHLEAN-X Training System. Start training and eating like an athlete and see better results, faster.

For more videos on how to build muscle and how to eat right to build muscle and burn fat, be sure to subscribe to our channel here on youtube at


The shocking truth about your health | Lissa Rankin | TEDxFiDiWomen

Lissa Rankin, MD is an OB/GYN physician, author, keynote speaker, consultant to health care visionaries, professional artist, and founder of the women’s health and wellness community Discouraged by the broken, patriarchal health care system, she left her medical practice in 2007 only to realize that you can quit your job, but you can’t quit your calling. This epiphany launched her on a journey of discovery that led her to become a leader in the field of mind/body medicine, which she blogs about at and is writing about in her third book Mind Over Medicine: Scientific Proof You Can Heal Yourself (Hay House, 2013).

She teaches both patients and health care professionals how to make the body ripe for miracles by healing the mind and being healthy in all aspects of life, not just by promoting healthy behaviors like good nutrition, exercise, and adequate sleep, but by encouraging health and authenticity in relationships, work, creative expression, spirituality, sexuality, finances, and living environment. She is leading a revolution to feminize how health care is received and delivered by encouraging collaboration, fostering self-healing, reconnecting health care and spirituality, empowering patients to tap into the mind’s power to heal the body, and encouraging women not to settle for being merely well, but to strive for living vital, joyful, authentic lives full of “mojo.”

When not spreading the word, she chills out, paints, does yoga, and hikes in Marin County, CA with her husband and daughter.

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Meal Prep for Muscle Gain or Weight Loss – 4 Easy & Cheap Meals!

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Meal 1:
Chick Peas
Food Oats
Mixed Veggies

Meal 2:
Brown Rice
Olive Oil
Mixed Veggies

Meal 3:
Chicken Breast Filé
BBQ Seasoning
Brown Rice
Mixed Veggies

Meal 4:
Minced Chicken
Chick Pea Pasta
Mixed Veggie Wok