Kharis Goldman CPT @kharisgoldman
719 Posts
21k Followers
2k Following
Seattle, WA📍🇮🇱 @tilyoucollapse Athlete 💪🏽 code “Kharis” NASM Certified Personal Trainer Bikini Competitor👙 Fitness ▪️ Nutrition ▪️ Positivity
719 Posts
21k Followers
2k Following
Seattle, WA📍🇮🇱 @tilyoucollapse Athlete 💪🏽 code “Kharis” NASM Certified Personal Trainer Bikini Competitor👙 Fitness ▪️ Nutrition ▪️ Positivity
How I track alcohol when I diet: 🍸 When it comes to calories, alcohol has 7 calories per 1 gram. This is very dense especially compared to the main macronutrients: 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories 1 gram of pure alcohol = 7 calories To track alcohol, we will be allocating these calories to carbs and/or fats. Never substitute alcohol for protein (because that’s just cheating). IMPORTANT: If you are using a “mix” in your drink that has carbs or fat in it track that first. Then with the calories left over from the alcohol, do the math: Track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4. Track as fat: Take the total amount of calories in your alcoholic beverage and divide by 9. Or split between the two. Example: if a drink has 200 calories you could track as: Carbs 200/4 = 50 grams of carbs Fats 200/9= 22.2 grams of fat Both 100/4= 25 grams of carbs + 100/9= 11.1 grams of fats Since I drink vodka soda, I track as follows: one vodka shot is 72 calories = 8.2g carbs and 3.8g fat Also note I rarely drink, just on vacations and special occasions. This is not to be done on a daily basis, balance!
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Cabo night life was wild 😜 But this 👵🏼 is ready to be back home snuggling my little man and back to my routine. I’m a homebody and that won’t ever change. Last day in Cabo 😊
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I could definitely get used to this 😚 My go-to low calorie drink: vodka soda lime cherry 🍒
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More of my favorite booty exercises🍑 Band-work, hip thrusts, squats, and deadlifts are my go to’s. I just do a bunch of variations to keep things interesting. And I’m obsessed with sumo stance lately! Save for later! Song: @russ - “missing you crazy” ___________________________________________ ▪️3x12 sumo squat ▪️3x12 Romanian deadlift ▪️3x12 B Stance Hip thrust ▪️3x15 Banded Elevated Glute Bridge ▪️3x12 Banded Kick Backs ▪️3x10 Banded Fire Hydrants ▪️Burnout Banded Wall Sit with Abduction
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I’m craving warm weather. 😌 where do you want to travel next? ✈️
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To anyone struggling with letting go, it is a choice you make on your own. It won’t just happen without intention. Tip: Don’t be invested in the outcome when it comes to dealing with people, because it often leads to disappointment. Expectations have a way of keeping us stuck, because they lead us to fear certain outcomes. There are no guarantees in life, and there’s nothing we can really do to get the outcomes we desire when dealing with others. When our expectations or needs aren’t met, we need to respond rationally and appropriately. Sometimes this means setting respectful boundaries; other times, it means letting go. Leggings: @tilyoucollapse spring colors releasing March 15! Discount code: “Kharis”
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More leg exercises to try, no focus on these. Hitting quads, hamstrings, and glutes in this workout. Save for your next leg day! 🍑 _____________________________________________ ▪️3x12 DB Romanian Deadlift superset ⬇️ ▪️3x12 Pulsing Sumo Squats ▪️3x12 Banded Hip Thrusts ▪️3x16 Banded Duck Walks superset ⬇️ ▪️3x12 Banded Cable Squats ▪️3x12 Leng Extension Toes In ▪️3x16 Banded Side Steps
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A little fun at work💥🥊
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