{
  "block": 106152143,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "7109.339931 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-05-18T07:31:45",
  "trx_id": "ca5fb2c6784929b35bdd03adcdbadf00d04d0977",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 106011046,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "4397.129526 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-05-13T09:21:21",
  "trx_id": "cdddea1c60425f450d56f675e18d034a41602637",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 105519594,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "7121.855687 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-04-26T06:41:51",
  "trx_id": "e8383bc03dacb1071990feb1a374cf747748b933",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 102875234,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "4438.676345 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2026-01-24T03:21:39",
  "trx_id": "38bea8044d685db8cd2d33a23975b3e6af8a3bf9",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 91321428,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "4602.895542 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2024-12-17T22:30:18",
  "trx_id": "2cd2bf689c6ae44b1189dbe57697f9c9fa00930f",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 79875514,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "4772.029074 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2023-11-14T14:08:51",
  "trx_id": "ea99a353401fdb3fee06b48b8952cb3772ef08e1",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 78364610,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "7708.937860 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2023-09-22T11:51:06",
  "trx_id": "a94213cc233deb1d1a01feaded2e0130c45fdb28",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 69122150,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "7930.989298 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2022-11-03T19:08:48",
  "trx_id": "c0fd0293ceec9f69872497666594f04a3da68fcb",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 60825255,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "8151.096899 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2022-01-18T00:13:24",
  "trx_id": "ad7b1a72cd10c95988b060e119bb7ba125a0fe16",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 54615511,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "8335.291187 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2021-06-14T07:21:09",
  "trx_id": "b8565afbe292166e625443abe5faffca4cb98f59",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 49362739,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "8522.713161 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-12-11T17:32:24",
  "trx_id": "ca81974f43b7b320291c8fc2f78ee7dcd975e228",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 49214253,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "1912.543513 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-12-06T11:07:42",
  "trx_id": "16546ade76780cfa2a1f0124355ef6b2cf6dc330",
  "trx_in_block": 6,
  "virtual_op": 0
}

{
  "block": 49197821,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "8528.921015 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-12-05T21:10:15",
  "trx_id": "f6203db5cb7517cd2d771d4edf7a5b2b533ff480",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 48273470,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "1920.017158 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-11-03T04:56:51",
  "trx_id": "75e923498026bd0622dc8fc27c35ae02591f75db",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 43224600,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "8731.726374 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-05-09T12:11:51",
  "trx_id": "b8afd75d61eb52c218451a764a2481b7be5e7e48",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 43201832,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "1953.311140 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-05-08T16:45:51",
  "trx_id": "e178efd8bd6b72ef6a5c7e0531b7b5a3086bb8ff",
  "trx_in_block": 6,
  "virtual_op": 0
}

{
  "block": 42569951,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "8744.613822 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2020-04-16T03:58:57",
  "trx_id": "aa6620006f2d5a5f6629ba537ac1906be4096b79",
  "trx_in_block": 6,
  "virtual_op": 0
}

{
  "block": 34319762,
  "op": [
    "comment",
    {
      "author": "steemitboard",
      "body": "Congratulations @tmbfitness! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@tmbfitness/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@tmbfitness) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=tmbfitness)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
      "json_metadata": "{\"image\":[\"https://steemitboard.com/img/notify.png\"]}",
      "parent_author": "tmbfitness",
      "parent_permlink": "cardio-anyone",
      "permlink": "steemitboard-notify-tmbfitness-20190702t205326000z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2019-07-02T20:53:27",
  "trx_id": "f527e39979aded8e04a3bb65043edef2489ace87",
  "trx_in_block": 7,
  "virtual_op": 0
}

{
  "block": 32852930,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "8940.230635 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2019-05-12T21:06:30",
  "trx_id": "4576a2861da7920e81ad6afdb791cdf75ec34818",
  "trx_in_block": 18,
  "virtual_op": 0
}

{
  "block": 22498351,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "9139.745727 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-05-17T03:22:39",
  "trx_id": "410e0f2bc01a81ec7a6498b02d31ab5e2404108f",
  "trx_in_block": 27,
  "virtual_op": 0
}

{
  "block": 18820284,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "29690.833676 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2018-01-09T07:14:24",
  "trx_id": "6cca0a5c32c868183552ae526e26bc4e885f9890",
  "trx_in_block": 52,
  "virtual_op": 0
}

{
  "block": 17431281,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "cardio-anyone",
      "voter": "arsenoya",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-22T01:00:27",
  "trx_id": "4c767e933740df40a0dccd3434e267a922126e53",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 17431280,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "cardio-anyone",
      "voter": "dvoryan",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-22T01:00:24",
  "trx_id": "0adc251129b77fcd74b09ec4b85a9cbdd151585c",
  "trx_in_block": 16,
  "virtual_op": 0
}

{
  "block": 17431272,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "cardio-anyone",
      "voter": "sanchinien",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-22T01:00:00",
  "trx_id": "20a9d41c9bc62c4d7d784ceb1ead617ae04dd87c",
  "trx_in_block": 7,
  "virtual_op": 0
}

{
  "block": 17428405,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "cardio-anyone",
      "voter": "bitcoinparadise",
      "weight": 2
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-21T22:36:39",
  "trx_id": "2acb1b098d03f71e999b09e5def26161289da641",
  "trx_in_block": 0,
  "virtual_op": 0
}

{
  "block": 17427992,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "@@ -1,8 +1,9 @@\n+!\n %5BCardio \n@@ -109,17 +109,16 @@\n ne.jpg)%0A\n-%0A\n Cardio a\n",
      "json_metadata": "{\"tags\":[\"personal\",\"training\",\"fitness\",\"weight\",\"loss\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\",\"image\":[\"https://steemitimages.com/DQmVXUYPaxmTNPGYNUHtssvYeM2QsNp3DuMhpSUeJ4r56Nj/Cardio%20anyone.jpg\"]}",
      "parent_author": "",
      "parent_permlink": "personal",
      "permlink": "cardio-anyone",
      "title": "Cardio Anyone?"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-21T22:16:00",
  "trx_id": "c55d6cca79f454845e47177c9b11e1721b87285a",
  "trx_in_block": 11,
  "virtual_op": 0
}

{
  "block": 17427964,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "cardio-anyone",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-21T22:14:36",
  "trx_id": "55636fc4399fed19461d69fde4784a41e9f19dac",
  "trx_in_block": 18,
  "virtual_op": 0
}

{
  "block": 17427964,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "[Cardio anyone.jpg](https://steemitimages.com/DQmVXUYPaxmTNPGYNUHtssvYeM2QsNp3DuMhpSUeJ4r56Nj/Cardio%20anyone.jpg)\n\nCardio anyone??\n\nWhen should you be adding cardio to help with fat loss?? \n\nNot as often as you may think. Cardio is a tool to help burn extra calories and create a bigger deficit. We want to get majority of the deficit of calories from food. The extra activity however you do it is just a bonus on top. \n\nSo endless hours running isn't really helping!! Unless you're signed up to the London Marathon and then good luck you're MAD. \n\nYour training programme should be based around weight training and progressing with increasing weight overtime. By doing this you will,\n\n1. Get stronger\n2. Increase muscle mass\n3. Drop fat, if you are controlling calories!! \n\nOnce you have a weight programme in place then you can look to add some cardio. Find a source that you enjoy doing and will adhere to. If you hate running then chances are you will say F**K it when you don't quite fancy it. Stick to our 80/20 rule. 20% of your weekly activity should be cardio based. \n\nHIIT can be a good choice, due to it taking less time but it does not hold any magical fat burning qualities. It does though allow you to add many different movements and equipment to always keep it varied. \n\nUp your TDEE!! Just moving more daily is cardio of one form. Just because you're not blowing out your arse doesn't mean you're not burning calories. \n\nDitch the endless hours on the cardio machines as its completely unnecessary. A little more control with your calories daily will have a even better result. \n\n#TEAMsweatit!",
      "json_metadata": "{\"tags\":[\"personal\",\"training\",\"fitness\",\"weight\",\"loss\"],\"links\":[\"https://steemitimages.com/DQmVXUYPaxmTNPGYNUHtssvYeM2QsNp3DuMhpSUeJ4r56Nj/Cardio%20anyone.jpg\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "personal",
      "permlink": "cardio-anyone",
      "title": "Cardio Anyone?"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-21T22:14:36",
  "trx_id": "55636fc4399fed19461d69fde4784a41e9f19dac",
  "trx_in_block": 18,
  "virtual_op": 0
}

{
  "block": 17427883,
  "op": [
    "account_update",
    {
      "account": "tmbfitness",
      "json_metadata": "{\"profile\":{\"name\":\"Tom Burgess PT\",\"about\":\"Personal Trainer Owner Sweat-it Training ✖️Optigura -8% | TMBFIT8 🏆Pure Elite 5th Place 📩[email protected]\",\"location\":\"Sussex, U.K.\",\"website\":\"https://www.sweat-it.co\",\"profile_image\":\"https://pbs.twimg.com/profile_images/815985451228135428/Ol8nsxo6.jpg\"}}",
      "memo_key": "STM8Em7bgqnCagvnkNTLWXixX8pi5PB2am19E8emTn6uELQi3oMF6"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-11-21T22:10:33",
  "trx_id": "78fd764626b9b79b9f04619b0cc51a34e1614d71",
  "trx_in_block": 7,
  "virtual_op": 0
}

{
  "block": 15863438,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "sustainable-weight-loss",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-09-28T13:27:42",
  "trx_id": "a5aed811b2905eb64cb8353c9294587a0c92ba35",
  "trx_in_block": 21,
  "virtual_op": 0
}

{
  "block": 15863438,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "![Sustainable Weight Loss.jpg](https://steemitimages.com/DQmeRHCLsvTGgCXtE4jshZ6DwNZfGRJvFtPsa4EgFpkQpmf/Sustainable%20Weight%20Loss.jpg)\n\nWeight loss is a big thing for a lot of people with the majority resorting to Fad diets and quick fixes to try and get the body you so desire for a event, holiday, special occasion etc. \n \nWe all want to see results and see those results before they've even happened. But if you had a little more patience towards your end goal then this would be far more beneficial in the long run. \n \nReason I say this is weight loss is a slow process if done correctly with a weekly goal of maximum 1%. Some weeks you may not achieve this goal but is that a reason to stop a programme or diet all together. Not really. \n \nTracking your food isn't for everyone but knowing what you're consuming is a highly power tool within a fat loss phrase. A question that I get asked a lot is of course. \n \nHow can I lose weight?\n \nWhen we actually get down to it and try and change a few things this is where our first few issues arise with actually achieving that said weight loss. Weight loss shouldn't be difficult but you do have to be prepared to modify a few things in your life. These things all depend on how poor your current lifestyle is but making these smalls changes weekly/monthly will in time allow you to make larger ones as you develop into your new lifestyle with confidence. \n \nBy taking your time and developing better food habits and skills will allow your new lifestyle to develop and create a stable foundation for it to stay. This will increase your chances of keeping the weight off instead of seeing it all go back on after that occasion you've dieted for. \n \nDon't always look for that quick fix as it more than likely not the magically answer to all your weight loss problems. Stick to simple rules of training and nutrition to allow yourself to develop better choices. \n \nHave a look at my 'Five Day Nutrition Remould' if you didn't catch it. \n \nTom\n\nhttps://www.facebook.com/tmbfitness/\nhttps://www.tmbfitness.co.uk/\nhttps://www.instagram.com/_tmbfitness/",
      "json_metadata": "{\"tags\":[\"weightloss\",\"fitness\",\"diet\",\"nutrition\",\"training\"],\"image\":[\"https://steemitimages.com/DQmeRHCLsvTGgCXtE4jshZ6DwNZfGRJvFtPsa4EgFpkQpmf/Sustainable%20Weight%20Loss.jpg\"],\"links\":[\"https://www.facebook.com/tmbfitness/\",\"https://www.tmbfitness.co.uk/\",\"https://www.instagram.com/_tmbfitness/\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "weightloss",
      "permlink": "sustainable-weight-loss",
      "title": "Sustainable Weight Loss"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-09-28T13:27:42",
  "trx_id": "a5aed811b2905eb64cb8353c9294587a0c92ba35",
  "trx_in_block": 21,
  "virtual_op": 0
}

{
  "block": 14271394,
  "op": [
    "delegate_vesting_shares",
    {
      "delegatee": "tmbfitness",
      "delegator": "steem",
      "vesting_shares": "29941.680125 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-08-04T05:15:42",
  "trx_id": "566346b0aabba1bf36fa30b469eabe04e5770d78",
  "trx_in_block": 13,
  "virtual_op": 0
}

{
  "block": 14207454,
  "op": [
    "comment",
    {
      "author": "pickcontrisell",
      "body": "Good article",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "tmbfitness",
      "parent_permlink": "no-carbs-before-marbs-low-carb-diets",
      "permlink": "re-tmbfitness-no-carbs-before-marbs-low-carb-diets-20170801t235838837z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-08-01T23:57:00",
  "trx_id": "9fa9527337c28bfea3342f9826e6bfdbaed9ed2a",
  "trx_in_block": 31,
  "virtual_op": 0
}

{
  "block": 14203415,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "women-lifting-weights-makes-you-bulky",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-08-01T20:35:00",
  "trx_id": "aca7881f843266655e6304c32f07f2d82c424a48",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 14203415,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "![Lifting makes you bulky.jpg](https://steemitimages.com/DQmeeYsHHot2iuayAkAQxRvR2HEVqMSK1yn1ndu4J8WJncV/Lifting%20makes%20you%20bulky.jpg)\n\nNo it doesn't!!! \n \nThis is a common question from females when they first start to lift weights, due to them worrying about looking manly. Ladies you have nothing to worry about, apart from the benefits of changing your bodies for the better. \n \nFor any male or female it takes a lot of blood sweat and tears to build muscle. You must eat at a calorie surplus for a extended period of time and work incredibly hard in the gym. I'm not saying you don't work hard but if you're just starting out your very unlikely going to be lifting weights 5 times a week and when you do it's still incredibly hard.  \n \nLadies as well you're lack of natural testosterone gives you one hell of a disadvantage if becoming bulky was one of your life time ambitions. \n \nBut you're desire to tone up is something that lifting weights is essential for to help gain that tightness. To tone up you must decrease your body fat and increase muscle tissue. The only way to do that is to lift weights in a controlled manner. \n \nCardio can be added but this shouldn't be the base of your programme and is only a tool to be used to increase your energy deficit when trying to lose fat or can be performed outside of the gym as long as it doesn't have negative effects on the toning goal. \n \nMix up your training and just see the benefits of, \n- Improved posture\n- Improved muscle definition\n- And strength\n \nSay goodbye to the hour long cardio sessions and train smarter to see a far greater return on results. \n \nIf you'd like any help with weight training either Online or One-2-One then get in touch at [email protected]\n \nTom\n\nhttps://www.facebook.com/tmbfitness/\nhttps://www.tmbfitness.co.uk/\nhttps://www.instagram.com/_tmbfitness/",
      "json_metadata": "{\"tags\":[\"womens\",\"weights\",\"training\",\"fitness\",\"fat-loss\"],\"image\":[\"https://steemitimages.com/DQmeeYsHHot2iuayAkAQxRvR2HEVqMSK1yn1ndu4J8WJncV/Lifting%20makes%20you%20bulky.jpg\"],\"links\":[\"https://www.facebook.com/tmbfitness/\",\"https://www.tmbfitness.co.uk/\",\"https://www.instagram.com/_tmbfitness/\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "womens",
      "permlink": "women-lifting-weights-makes-you-bulky",
      "title": "Women - Lifting weights makes you bulky...."
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-08-01T20:35:00",
  "trx_id": "aca7881f843266655e6304c32f07f2d82c424a48",
  "trx_in_block": 1,
  "virtual_op": 0
}

{
  "block": 14203300,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "Thank you.",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "brilboanihearth",
      "parent_permlink": "re-tmbfitness-just-track-for-a-week-and-see-the-benefits-20170729t232132755z",
      "permlink": "re-brilboanihearth-re-tmbfitness-just-track-for-a-week-and-see-the-benefits-20170801t202915957z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-08-01T20:29:15",
  "trx_id": "7db4c1ee9a6c6d3d953133e827a1f2826f0705b5",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 14203292,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "Thanks!",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "orrserofprof",
      "parent_permlink": "re-tmbfitness-do-you-eat-your-way-through-boredom-20170729t233035285z",
      "permlink": "re-orrserofprof-re-tmbfitness-do-you-eat-your-way-through-boredom-20170801t202852926z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-08-01T20:28:51",
  "trx_id": "43b56737da6677db10a17923e81382e47043b3d5",
  "trx_in_block": 8,
  "virtual_op": 0
}

{
  "block": 14203281,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "Thanks. Wasn't sure if anyone was reading! :)",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "paycakirkbrut",
      "parent_permlink": "re-tmbfitness-clean-eating-is-sh-t-20170729t222506584z",
      "permlink": "re-paycakirkbrut-re-tmbfitness-clean-eating-is-sh-t-20170801t202819188z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-08-01T20:28:18",
  "trx_id": "f9461c58303e05a109946ce9207728a993badbea",
  "trx_in_block": 3,
  "virtual_op": 0
}

{
  "block": 14120579,
  "op": [
    "comment",
    {
      "author": "orrserofprof",
      "body": "Good!",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "tmbfitness",
      "parent_permlink": "do-you-eat-your-way-through-boredom",
      "permlink": "re-tmbfitness-do-you-eat-your-way-through-boredom-20170729t233035285z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-29T23:29:09",
  "trx_id": "170d698ef3bfb8eeae4212b813c744c571dd037f",
  "trx_in_block": 16,
  "virtual_op": 0
}

{
  "block": 14120396,
  "op": [
    "comment",
    {
      "author": "brilboanihearth",
      "body": "Great article!",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "tmbfitness",
      "parent_permlink": "just-track-for-a-week-and-see-the-benefits",
      "permlink": "re-tmbfitness-just-track-for-a-week-and-see-the-benefits-20170729t232132755z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-29T23:20:00",
  "trx_id": "bcf2a7d96cb939b6f21fdf53b2e99674a48fbbf3",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 14119267,
  "op": [
    "comment",
    {
      "author": "paycakirkbrut",
      "body": "Super post",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "tmbfitness",
      "parent_permlink": "clean-eating-is-sh-t",
      "permlink": "re-tmbfitness-clean-eating-is-sh-t-20170729t222506584z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-29T22:23:33",
  "trx_id": "f5694079720a17b080a5dec93acf9879d7c32de6",
  "trx_in_block": 21,
  "virtual_op": 0
}

{
  "block": 13685137,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "clean-eating-is-sh-t",
      "voter": "ubg",
      "weight": 100
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-14T20:21:30",
  "trx_id": "1aec909d7c16edf28f407dd3c3574f55c3caf990",
  "trx_in_block": 10,
  "virtual_op": 0
}

{
  "block": 13684778,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "clean-eating-is-sh-t",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-14T20:03:30",
  "trx_id": "a76ad21527782fff72c1dea42d5307d94fac9d9c",
  "trx_in_block": 9,
  "virtual_op": 0
}

{
  "block": 13684778,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "![Clean Eatin.jpg](https://steemitimages.com/DQmYT8oRqa4pN3NdXFdpgwvm1CM4zSKmX3pEGFGUBdax9TS/Clean%20Eatin.jpg)\n\nClean eating has become one of the in things to do or try to lose weight with hashtags trending on Instagram!! \n \nEating clean basically demonises any foods that are processed and contain any unnecessary ingredients. By eating clean you are limited to only foods which are single food ingredients. This is great and like I've spoken about before at least 80% of your food intake should come from these sources but why is clean eating wrong in my opinion. \n \nMajority of you who have tried clean eating will have not tracked your calories throughout sticking to this diet. You will have eaten pretty bland meals to not know what your daily total calorie totals are for that given day. If you don't know your daily total calories then how do you know your in a calorie deficit of not? \n \nBelieve it or not you can still over eat on chicken and broccoli as calories are KING. Granted it would be pretty tough too but it is certainly possible. You also have the issue of that its so bloody boring to eat clean that come the weekend or when you are believed to have earned a cheat day you go absolutely bloody nuts and consume 5000+ calories, creating a surplus for the week and strolling any progress for another week.  \n \nIf you've tracked and educated yourself on nutritional values of foods you can consume treats on a day to day basis and still progress towards your fat loss goals. The dream is to lose weight and still have a biscuit or 2 a day right? \n \nWell if you knew what you had eaten for that given day then you sure bloody well can. By ensuring you can hit a few targets a day will see results, \n \n- Create a energy deficit\n- Consume 25g + of fibre\n- Consume at least 1.5g per kilogram of protein from good sources. \n- Ensure at least 80% of all food consumed within a day comes from single ingredient foods. \n \nSimples!!! \n \nIf you manage to hit these 4 targets consistently, you will have managed to cover all bases in relation to health benefits also. \n \nBe more specific with your nutrition and don't just eat clean so you can post about it. Progress is cooler and why eat bland boring meals when you can still eat controlled amount of great foods and still achieve your goals. \n \nHappy tracking with the odd treat or TWO. \n \nTom\n\nhttps://www.facebook.com/tmbfitness/\nhttps://www.tmbfitness.co.uk/\nhttps://www.instagram.com/_tmbfitness/",
      "json_metadata": "{\"tags\":[\"nutrition\",\"fitness\",\"health\",\"diet\",\"weight-loss\"],\"image\":[\"https://steemitimages.com/DQmYT8oRqa4pN3NdXFdpgwvm1CM4zSKmX3pEGFGUBdax9TS/Clean%20Eatin.jpg\"],\"links\":[\"https://www.facebook.com/tmbfitness/\",\"https://www.tmbfitness.co.uk/\",\"https://www.instagram.com/_tmbfitness/\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "nutrition",
      "permlink": "clean-eating-is-sh-t",
      "title": "Clean eating is SH*T"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-14T20:03:30",
  "trx_id": "a76ad21527782fff72c1dea42d5307d94fac9d9c",
  "trx_in_block": 9,
  "virtual_op": 0
}

{
  "block": 13684725,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "do-you-eat-your-way-through-boredom",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-14T20:00:51",
  "trx_id": "0e0a25958d0ea3210a52d902ddb9babc15ca43b0",
  "trx_in_block": 21,
  "virtual_op": 0
}

{
  "block": 13676223,
  "op": [
    "author_reward",
    {
      "author": "tmbfitness",
      "permlink": "just-track-for-a-week-and-see-the-benefits",
      "sbd_payout": "0.009 SBD",
      "steem_payout": "0.000 STEEM",
      "vesting_payout": "18.606135 VESTS"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-14T12:54:27",
  "trx_id": "0000000000000000000000000000000000000000",
  "trx_in_block": 4294967295,
  "virtual_op": 2
}

{
  "block": 13599879,
  "op": [
    "vote",
    {
      "author": "richardcrill",
      "permlink": "steemit-fitness-challenge",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-11T21:13:24",
  "trx_id": "73c2ecc39c5d6a71a7a603d9a549ccc287f1e330",
  "trx_in_block": 21,
  "virtual_op": 0
}

{
  "block": 13572004,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "![Eating through boredom.jpg](https://steemitimages.com/DQmRxDmQ3bfkgrt6vcdbxy5o5BydDzuMZ4DtCZMVSGuzdhD/Eating%20through%20boredom.jpg) \n\nDo not eat your way through boredom......\n \nWe’ve all had it, its 9pm a few hours after we’ve had our dinner and we’re starving just before our favourite television programme comes on. Everything from the ‘naughty’ cupboard is talking to you but you just can’t say no. So you start with a small chocolate bar but before you know it you’ve worked your way through an entire pack of Maryland cookies as well. \n \nWe’ve all been there, but how do we avoid these slips of madness??   \n \nWell I personally always have yoghurt as a pre bed snack. I religiously have it every night to the point that I think everyone in Tesco’s thinks I’m crazy with my 4-5 tubs a week. I add protein powder, berries and nuts to ensure I hit my Marcos spot on for that day. The quantities of all of the above changes day to day as no day is ever the same for me. I LOVE yoghurt so this works very well for me as I see this as a treat. You may not like the sound of this but there are plenty of other options to have. Just remember that its your daily total calories that are key here and not the time your eating!!!\n \nOther methods though if you've already had all your calories for that given day. \n \n1, Go to bed. Seems simple but unless you’re a sleep eater this is a floor less plan.\n \n2, Go for a walk. Take your mind off the temptation. Keep yourself busy and all your troubles will disappear. This is also a healthy lifestyle addition and increasing your TDEE. \n \n3, Have a diet soda or sparkling water. Drink it slowly by sipping it. One of these a day will not hurt you. Please refer to my previous blog on Diet Drinks or Facebook post regarding this. This will fill you up and feel like a treat. \n \n4, Steal some calories from another day. I wouldn’t recommend this to be used all the time as we want to stay consistent but if this keeps you on track and you have the will power to get yourself back on track the next day. Steal a few calories from tomorrow. Just remember to take these out the next. Be honest with yourself and eat in a controlled manner. \n \n5, Accept the fact your hungry and move on. Its late at night and you have breakfast to look forward too. Unfortunately, your dieting. Remind yourself of your goals and stuck it up.\n \nDieting isn’t easy, but the achievement once you reach your goals will out do any chocolate cookie in the long run I promise you.\n \nFor any further flexible dieting advise or plans please do not hesitate to contact me on [email protected]\n \n \nTom\n\nhttps://www.facebook.com/tmbfitness/\nhttps://www.tmbfitness.co.uk/\nhttps://www.instagram.com/_tmbfitness/",
      "json_metadata": "{\"tags\":[\"nutrition\",\"fitness\",\"health\",\"diet\",\"weight-loss\"],\"image\":[\"https://steemitimages.com/DQmRxDmQ3bfkgrt6vcdbxy5o5BydDzuMZ4DtCZMVSGuzdhD/Eating%20through%20boredom.jpg\"],\"links\":[\"https://www.facebook.com/tmbfitness/\",\"https://www.tmbfitness.co.uk/\",\"https://www.instagram.com/_tmbfitness/\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "nutrition",
      "permlink": "do-you-eat-your-way-through-boredom",
      "title": "Do you eat your way through boredom?"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-10T21:59:12",
  "trx_id": "4a790b69a9124f978d418e7573c240ee0244f0c2",
  "trx_in_block": 5,
  "virtual_op": 0
}

{
  "block": 13474925,
  "op": [
    "account_update",
    {
      "account": "tmbfitness",
      "json_metadata": "{\"profile\":{\"name\":\"TMB Fitness\",\"about\":\"Personal Trainer Lead Trainer @ Sweat-it Training ✖️Optigura -8% | TMBFIT8 🏆Pure Elite 5th Place 📩[email protected]\",\"location\":\"Sussex, U.K.\",\"website\":\"https://www.tmbfitness.co.uk\",\"profile_image\":\"https://pbs.twimg.com/profile_images/815985451228135428/Ol8nsxo6.jpg\"}}",
      "memo_key": "STM8Em7bgqnCagvnkNTLWXixX8pi5PB2am19E8emTn6uELQi3oMF6"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-07T12:58:00",
  "trx_id": "3b015b7559f758bc5ba0488360aab94900eee53f",
  "trx_in_block": 6,
  "virtual_op": 0
}

{
  "block": 13474881,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "just-track-for-a-week-and-see-the-benefits",
      "voter": "getonthebus",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-07T12:55:48",
  "trx_id": "0e469078917bc61d130ce23f1108e0e213d65997",
  "trx_in_block": 25,
  "virtual_op": 0
}

{
  "block": 13474854,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "just-track-for-a-week-and-see-the-benefits",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-07T12:54:27",
  "trx_id": "edfeb313c2cff295da968da2c28613fdc6102878",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 13474854,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "![Track for a week.jpg](https://steemitimages.com/DQmVPHnnpjEvodDdqokXVhChFBxm7iWYLGuAeCJnGAv5Svf/Track%20for%20a%20week.jpg)\n\nI’m a keen flexible dieter because it allows me to be extremely flexible believe it or not. The clue is in the name. One reason some people don’t stick to diet's is time.  \n \n‘I don’t have time to prep my food’ ‘I’m just to busy to fit it all in’\n \nCommon reasons to why people fall short with certain diets. Being flexible gives you the power and allows you to take control of your own diet. Don’t fancy a particular food one day then don’t have it, as your main goal is to meet your daily total calories. Within these calories are your ‘Macro Nutritional’ breakdown and to hit these daily would be optimal for your goals.\nAll you have to do is track all your food for the day in a controlled manner on a app. Yes its 2017 and we use our phones for everything so why not our diets also.\n \nMyFitnessPal will breakdown all foods and allow you to work towards your daily total calories. By doing this it enables you to be specific to your own personal goals but gives you also flexibility while doing it.\n \nThis means you can enjoy your favourite foods as long as they are surrounded by good food choices. At least 80% of your diet should be from wholefoods but the other 20% can be those treats that other diets demonise to be naughty. Eaten in a non-controlled manner no food is bad, even something you may deem to be healthy if overeaten will impact your total daily calories. This is where portion control is key with all foods. \n \nCreating an energy deficit is key to losing weight. So if you can fit a bag of crisps into your daily diet and still create a large enough deficit then you will see fat loss. \n \nSo why not spend 10 minutes less time on Facebook a day and take control of your own diet? \n \nEven by doing this for a week will enable you to see where you are currently and make adjustments going forward for the better. Just substituting some foods out for better options will lead to healthier habits.\n \nYou will also not miss out on any of your favourite foods but instead learn how to consume them in a controlled manner to see you progressing further.  \n \nFor any help doing this do not hesitate to ask",
      "json_metadata": "{\"tags\":[\"nutrition\",\"tracking\",\"myfitnesspal\",\"macros\",\"diet\"],\"image\":[\"https://steemitimages.com/DQmVPHnnpjEvodDdqokXVhChFBxm7iWYLGuAeCJnGAv5Svf/Track%20for%20a%20week.jpg\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "nutrition",
      "permlink": "just-track-for-a-week-and-see-the-benefits",
      "title": "Just track for a week and see the benefits!"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-07T12:54:27",
  "trx_id": "edfeb313c2cff295da968da2c28613fdc6102878",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 13441488,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "social-media-and-all-it-s-lies",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-06T08:46:51",
  "trx_id": "a900bd56e2435879998ab06ec6627f7014540ca5",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 13441488,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "![SOcial media lies.jpg](https://steemitimages.com/DQmQUp398SYosBoZcKXDbpVBjjWGP9wT6AR8XcfPZVEEEdj/SOcial%20media%20lies.jpg)\n\nYesterday I was yet again used for someone else's gain with them outright lying with my results from last year. Thought I'd just set the record straight and let off some stream really :)\n \nHere are my progress photos from last year. I have mentioned before that I purchased a carb cycling program from Ablab (Instagram) in January 2016 in the aid of getting shredded which then lead to me getting up on stage Pure Elite and Miami Pro. \n \nThe progress shown in the first 4 photos are absolutely correct this program worked wonders and made me push on for more. BUT, the last photo is me on stage at Pure Elite in October 2016 (not 12 weeks)\n \nThe credit for getting me into that condition goes to James Layton Fitness. \n \nDon’t believe everything you see as there is a lot of BULLSHIT our there especially on Instagram. Ablab has clearly build a large following and business from selling his plans which will work due to the large energy deficit and exercise. \n \nBut it’s not sustainable and if you throw enough SHIT something will stick, he does get results with a lot of people. BUT I’m sure far more people drop out due to the lack of flexibility and support. \n \nBut hey there is only so much you can expect to receive for a 12-week program at around £60 right? It’s essentially a glorified fad diet which I am happy I completed but would I recommend it?\n \nNO, due to my increased knowledge with helping people and keeping it off with less stress, less structure, no fasted cardio, no huge deficits and no meal plans. \n \nI was more than happy to be associated to this plan if the photos were correct but outright lying about it just isn’t on. \n \nI don’t have over 300k followers and endless progress photos to shout about how bloody great I am. What I can offer though is first-hand experience of doing it myself and with several clients over the last year. I also have the time to help educate each one of my clients to change for the better in a sustainable way while providing ongoing support either via email or Facebook groups. \n \n \nPeace and Love (Until you repost SHIT)\n \nTom\n\nhttps://www.facebook.com/tmbfitness/\nhttps://www.tmbfitness.co.uk/\nhttps://www.instagram.com/_tmbfitness/",
      "json_metadata": "{\"tags\":[\"transformation\",\"progress\",\"social\",\"media\",\"fitness\"],\"image\":[\"https://steemitimages.com/DQmQUp398SYosBoZcKXDbpVBjjWGP9wT6AR8XcfPZVEEEdj/SOcial%20media%20lies.jpg\"],\"links\":[\"https://www.facebook.com/tmbfitness/\",\"https://www.tmbfitness.co.uk/\",\"https://www.instagram.com/_tmbfitness/\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "transformation",
      "permlink": "social-media-and-all-it-s-lies",
      "title": "Social Media and all it's LIES!!"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-06T08:46:51",
  "trx_id": "a900bd56e2435879998ab06ec6627f7014540ca5",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 13367860,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "I was explaining the moderation of carbs and  realistic option to modify your nutrition. I completely agree with your comments. Just suggesting that demonizing your dietary habits is not the answer. \nAppreciate your input as it confirms the actionable response to our own eating habits. It's all about calorie deficit if you want healthy weight loss.",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "m1r0",
      "parent_permlink": "re-tmbfitness-no-carbs-before-marbs-low-carb-diets-20170702t211824677z",
      "permlink": "re-m1r0-re-tmbfitness-no-carbs-before-marbs-low-carb-diets-20170703t191902834z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-03T19:18:57",
  "trx_id": "7f6ed75a7a1d8b30cad9b55c931d214399c9e36a",
  "trx_in_block": 2,
  "virtual_op": 0
}

{
  "block": 13341468,
  "op": [
    "comment",
    {
      "author": "m1r0",
      "body": "I honestly believe those diets low carb diets are unhealthy and dangerous for the reasons I specified in [this piece](https://steemit.com/food/@m1r0/vegan-nutrition-series-2-proteins) (excessive protein consumption produce toxic nitrogen products and excessive fat consumption is toxic for your liver). The right way to go is to drop refined sugars from your diet altogether but to actually derive most of your energy from complex carbohydrates (whole grain starches). I have had high cholesterol even with reasonably healthy diet until I reduced my fat intake by two thirds. Now its normal. With low carb diet I would either have very high cholesterol or would have to have extreme protein intake, which I don't want to. Only peoples that actually traditionally practiced low carb diets (Inuit population) has special [genetic mutation](http://news.berkeley.edu/2015/09/17/what-the-inuit-can-tell-us-about-omega-3-fats-and-paleo-diets/) that allow them to metabolize excessive fat. Sorry if this isn't a something you want to hear but I've done some extensive research and experimentation with my own diet so I am not saying it just like that.",
      "json_metadata": "{\"tags\":[\"nutrition\"],\"links\":[\"https://steemit.com/food/@m1r0/vegan-nutrition-series-2-proteins\",\"http://news.berkeley.edu/2015/09/17/what-the-inuit-can-tell-us-about-omega-3-fats-and-paleo-diets/\"],\"app\":\"steemit/0.1\"}",
      "parent_author": "tmbfitness",
      "parent_permlink": "no-carbs-before-marbs-low-carb-diets",
      "permlink": "re-tmbfitness-no-carbs-before-marbs-low-carb-diets-20170702t211824677z",
      "title": ""
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-02T21:18:27",
  "trx_id": "614af39ed3ead4693838952a6945d315dfb72802",
  "trx_in_block": 8,
  "virtual_op": 0
}

{
  "block": 13341176,
  "op": [
    "account_update",
    {
      "account": "tmbfitness",
      "json_metadata": "{\"profile\":{\"name\":\"TMB Fitness\",\"about\":\"Personal Trainer Lead Trainer @ Sweat-it Training ✖️Optigura -8% | TMBFIT8 🏆Pure Elite 5th Place 📩[email protected]\",\"location\":\"Sussex, U.K.\",\"website\":\"https://www.tmbfitness.co.uk\",\"profile_image\":\"https://www.google.co.uk/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjwuabZv-vUAhWKLlAKHYDZBU4QjRwIBw&url=https%3A%2F%2Ftwitter.com%2F_tmbfitness&psig=AFQjCNF0XISWBR8hA8Y1d4YV-0LClFVD0w&ust=1499115796428596\"}}",
      "memo_key": "STM8Em7bgqnCagvnkNTLWXixX8pi5PB2am19E8emTn6uELQi3oMF6"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-02T21:03:51",
  "trx_id": "888e780dfb2d7e40b67c81ec847438546f9e3b1c",
  "trx_in_block": 13,
  "virtual_op": 0
}

{
  "block": 13340946,
  "op": [
    "vote",
    {
      "author": "metalman",
      "permlink": "workout-and-good-nutrition-the-key-for-living-longer",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-02T20:52:21",
  "trx_id": "1ff66faa5f0041a8db091989161ba8320052dd3e",
  "trx_in_block": 23,
  "virtual_op": 0
}

{
  "block": 13340883,
  "op": [
    "account_update",
    {
      "account": "tmbfitness",
      "json_metadata": "{\"profile\":{\"name\":\"TMB Fitness\",\"about\":\"Personal Trainer Lead Trainer @ Sweat-it Training ✖️Optigura -8% | TMBFIT8 🏆Pure Elite 5th Place 📩[email protected]\",\"location\":\"Sussex, U.K.\",\"website\":\"https://www.tmbfitness.co.uk\"}}",
      "memo_key": "STM8Em7bgqnCagvnkNTLWXixX8pi5PB2am19E8emTn6uELQi3oMF6"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-02T20:49:12",
  "trx_id": "a000ee02f895a2a2c8748ff87193ac0dcd8568c3",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 13340815,
  "op": [
    "vote",
    {
      "author": "tmbfitness",
      "permlink": "no-carbs-before-marbs-low-carb-diets",
      "voter": "tmbfitness",
      "weight": 10000
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-02T20:45:48",
  "trx_id": "31e1127c7b11821076413865124d9d95671174e2",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 13340815,
  "op": [
    "comment",
    {
      "author": "tmbfitness",
      "body": "![No Carbs Before Marbs.jpg](https://steemitimages.com/DQmcbccEMTmCZETmQbg9oEoWqdJv1qihwR8vTbu4gPkMWZe/No%20Carbs%20Before%20Marbs.jpg)\n\nLow carb diets over the past few years have taken off due to people seeing good results from them. Because of this carbs are seen as the evil energy source. But are they really bad? \n \nNo is the simple answer, carbs are an essential part of any diet and our main source of energy for exercise and getting the best out of your workouts. \n \nDue to a lot of people over consuming on carbs, when we restrict their consumption and switch in other sources such as protein we increase satiety and daily calorie intake drops. Once we see a drop in calories we then put ourselves more than likely into a energy deficit seeing a drop in weight. \n \nThe real issue when it comes to carbs is the way a lot of people consume them. A lot of you will base your meals around carbs (pasta, rice, bread, root veg, etc) resulting in a imbalance of macro nutrients. These items will not aid satiety and are far easier to eat more of. A better alternative should be to base your meals around protein with a high fibre salad or vegetable bowl and rice, for example. \n \nThe sugary snack variety as well can be extremely dangerous within a fat loss phrase.  These are in no way bad but like anything over consuming them will lead to energy surplus's due to them being extremely calorific. These products (cereals, chocolate, cereal bars, sweets, fruity breads, juices etc) due to them containing high levels of sugar aren't going to keep you feeling full for very long. They will spike blood sugar levels leading to a dive a few hours later. The result of that dive will see you reaching for more food, more than likely being sugary based. \n \nIf you currently have a high carb diet I would suggest switching some of these carbs out and replacing them with lean sources of protein. This should be the first energy source that hits your plate at any meal. Create your meals around protein! \n \nYou will see results from this if your overall calorie consumption over a period of time has been controlled. \n \nDo not demonize any carb source but like anything do not over consume on them to create a energy surplus. Ensure you take on a equal amount of protein, fat and carbs. \n \nDo not believe the stories on people losing 1 stone in a short period of time due to cutting out carbs. This is more than likely going to be a drop in water and glycogen within your muscles which is perfectly natural and manipulation of weight. \n \nUnderstand the portion size of your carbs, ideally we'd like to see you measuring them out but as a whole 1 fist sized portion would be near enough for many. \n \n \nFor any help with regards to this please do not hesitate to ask.\n \nTom\n\nhttps://www.facebook.com/tmbfitness/\nhttps://www.tmbfitness.co.uk/\nhttps://www.instagram.com/_tmbfitness/",
      "json_metadata": "{\"tags\":[\"nutrition\",\"fitness\",\"health\",\"diet\",\"weight-loss\"],\"image\":[\"https://steemitimages.com/DQmcbccEMTmCZETmQbg9oEoWqdJv1qihwR8vTbu4gPkMWZe/No%20Carbs%20Before%20Marbs.jpg\"],\"links\":[\"https://www.facebook.com/tmbfitness/\",\"https://www.tmbfitness.co.uk/\",\"https://www.instagram.com/_tmbfitness/\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "nutrition",
      "permlink": "no-carbs-before-marbs-low-carb-diets",
      "title": "\"No Carbs Before Marbs\" - Low Carb Diets"
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-02T20:45:48",
  "trx_id": "31e1127c7b11821076413865124d9d95671174e2",
  "trx_in_block": 4,
  "virtual_op": 0
}

{
  "block": 13340220,
  "op": [
    "account_create_with_delegation",
    {
      "active": {
        "account_auths": [],
        "key_auths": [
          [
            "STM6SzujHGuWTekQRonBurCe9egfENe224qukTpxQDCTqutvkVc5W",
            1
          ]
        ],
        "weight_threshold": 1
      },
      "creator": "steem",
      "delegation": "57000.000000 VESTS",
      "extensions": [],
      "fee": "0.500 STEEM",
      "json_metadata": "",
      "memo_key": "STM8Em7bgqnCagvnkNTLWXixX8pi5PB2am19E8emTn6uELQi3oMF6",
      "new_account_name": "tmbfitness",
      "owner": {
        "account_auths": [],
        "key_auths": [
          [
            "STM6avpgiXk2LimSzhesbk6ff65X36j1CQ6hWwx6odrqNEbwqx7oM",
            1
          ]
        ],
        "weight_threshold": 1
      },
      "posting": {
        "account_auths": [],
        "key_auths": [
          [
            "STM6pAaFKUHyg2m25vyEjNtp6Z396KajNQuBjLrrzN724fr4UVBZX",
            1
          ]
        ],
        "weight_threshold": 1
      }
    }
  ],
  "op_in_trx": 0,
  "timestamp": "2017-07-02T20:16:00",
  "trx_id": "1bc9647d07c2cb866c414925e434eb7d5259af19",
  "trx_in_block": 5,
  "virtual_op": 0
}