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As everyone is eating pizza...I’m eating this. It’s actually delicious. But I’m determined to fix my health 😒
As everyone is eating pizza...I’m eating this. It’s actually delicious. But I’m determined to fix my health 😒
🍠 or 🥔? “clean eaters” will tell you to choose sweet potatoes over white ones. 
Lets check them macros/micros. 
A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat. Rich in antioxidant beta-carotene and contains a small amount of vitamin C, potassium and vitamin B6.
An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also fat free. As for vitamins and minerals, white potatoes are stuffed with vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus.
👀 looks like a tie to me.
🍠 or 🥔? “clean eaters” will tell you to choose sweet potatoes over white ones. Lets check them macros/micros. A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat. Rich in antioxidant beta-carotene and contains a small amount of vitamin C, potassium and vitamin B6. An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also fat free. As for vitamins and minerals, white potatoes are stuffed with vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus. 👀 looks like a tie to me.
A belief in your personal abilities ought to be challenged. This is important because your initial failures to achieve a dream can shake your self-confidence, but once you gain thinking skills that make it possible for you to lead more effectively, you regain your confidence. You then begin to look at others differently. You see people’s potential and make it your goal to teach them to think. The skills they gained helped them to believe in themselves, and the process repeats. Without that belief in yourself, you, and they, could not move forward.
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You see, changing your thinking changes your beliefs. This is one strategy, if you want to call it that, towards becoming more intentional and responsible with your thinking.
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In our pressurized society, people who are out of shape mentally usually fall victim to ideas and systems that are destructive to human relationships. They are victimized because they have not been taught how to think, nor have they set themselves to the lifelong pursuit of the growth of the mind. Rather than deal with ideas and issues, they reduce themselves to lives full of rules, regulations, and programs, or they simply give up.
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Here’s the good news: even if you currently lack “a strong mind,” there’s no reason to give up or live an unfulfilling life. The human mind can change. In fact, that’s one of the things it does best—if you are willing to put in the effort to change your thinking.
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As you strive to change your thinking, tell yourself these three things:
• Change is personal – I need to change.
• Change is possible – I’m able to change.
• Change is profitable – I’ll be rewarded by change.
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Remember, no matter how old you are or what your circumstances may be, you can change your thinking, and when you change your thinking, you change your beliefs.
A belief in your personal abilities ought to be challenged. This is important because your initial failures to achieve a dream can shake your self-confidence, but once you gain thinking skills that make it possible for you to lead more effectively, you regain your confidence. You then begin to look at others differently. You see people’s potential and make it your goal to teach them to think. The skills they gained helped them to believe in themselves, and the process repeats. Without that belief in yourself, you, and they, could not move forward. . You see, changing your thinking changes your beliefs. This is one strategy, if you want to call it that, towards becoming more intentional and responsible with your thinking. . In our pressurized society, people who are out of shape mentally usually fall victim to ideas and systems that are destructive to human relationships. They are victimized because they have not been taught how to think, nor have they set themselves to the lifelong pursuit of the growth of the mind. Rather than deal with ideas and issues, they reduce themselves to lives full of rules, regulations, and programs, or they simply give up. . Here’s the good news: even if you currently lack “a strong mind,” there’s no reason to give up or live an unfulfilling life. The human mind can change. In fact, that’s one of the things it does best—if you are willing to put in the effort to change your thinking. . As you strive to change your thinking, tell yourself these three things: • Change is personal – I need to change. • Change is possible – I’m able to change. • Change is profitable – I’ll be rewarded by change. . Remember, no matter how old you are or what your circumstances may be, you can change your thinking, and when you change your thinking, you change your beliefs.
World Famous HEALTHCAKES🤗
💪High protein 👨‍👩‍👦‍👦kids LOVE them
👙entire plate is less than 300 calories ⬆️fiber

Message us for full recipe📜
World Famous HEALTHCAKES🤗 💪High protein 👨‍👩‍👦‍👦kids LOVE them 👙entire plate is less than 300 calories ⬆️fiber Message us for full recipe📜
hey memphis friends! i’ll be hanging out at @spincult901 next saturday and teaching a {FREE} nutrition workshop after the morning spin class for anyone interested in learning a bit more about the basics of tracking macros 👉🏽 what that means, why it’s a current hot topic in the health & fitness world, and how to do it⠀⠀⠀⠀⠀⠀⠀⠀⠀
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if you like spin, sign up for a free class and come cycle before you learn! if spin isn’t yo thang, just come learn 🤓 workshop starts at 10am at the cute new spincult studio at 700 madison ave. it’s gonna be a party 🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#flexiblenutrition #memphishealth #spincult
hey memphis friends! i’ll be hanging out at @spincult901 next saturday and teaching a {FREE} nutrition workshop after the morning spin class for anyone interested in learning a bit more about the basics of tracking macros 👉🏽 what that means, why it’s a current hot topic in the health & fitness world, and how to do it⠀⠀⠀⠀⠀⠀⠀⠀⠀ ••⠀⠀⠀⠀⠀⠀⠀⠀⠀ if you like spin, sign up for a free class and come cycle before you learn! if spin isn’t yo thang, just come learn 🤓 workshop starts at 10am at the cute new spincult studio at 700 madison ave. it’s gonna be a party 🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #flexiblenutrition  #memphishealth  #spincult 
My sweet friend, you have no business trying to diet on 1200 calories!

It’s just not SUSTAINABLE!

It's a Death Sentence!

It's a Binge Sentence waiting to happen.

It's NOT IF, it's WHEN! Whether that's this weekend, or the end of a stressful day, 12 weeks from now or 6 months from now, it will happen.

You will because our bodies will force the issue. Eventually, HUNGER will increase, the Hormone Ghrelin is our appetite increaser. When you are not eating enough, she'll be knocking at your door, saying feed me, Seymore! Lol, funny not funny!

And then there is Leptin our other hunger hormone that is in control of satiety! Satiety means that you are satisfied and you can stop eating. Leptin increases when we are trying to STARVE ourselves because you are NOT eating ENOUGH for what your body REQUIRES.

When dieting on too low calories for your body, your lifestyle, your training, etc.. The body will eventually force you to eat because of these two hormones - Ghrelin and Leptin. They are wacked out because you're not eating enough. Your body could give two shits that you are trying to lose weight or fit into a dress for your high school reunion.

My sweet frand you cannot get where you want to be doing these extreme diets, it doesn't matter what they are promising you - it's LIES, all LIES. They worked until they didn't, I got news for you they didn't work if you gained all the weight back, have a piss poor relationship with food and yourself.

And they leave your metabolism shot and in a muscle deficit - No Bueno! I could go on and on; you get the point, you're living with the side effects of these diets, so you know, because I did too! HOWEVER, I said enough is enough!

But you don't have to stay stuck or continue the cycle; you can end the DIET CYCLE TODAY! There's a light at the end of the long tunnel. You can heal your metabolism; you can get your hunger, energy, and cravings under control, and get your muscle back!💪🏾 That solution is in the comments!
My sweet friend, you have no business trying to diet on 1200 calories! It’s just not SUSTAINABLE! It's a Death Sentence! It's a Binge Sentence waiting to happen. It's NOT IF, it's WHEN! Whether that's this weekend, or the end of a stressful day, 12 weeks from now or 6 months from now, it will happen. You will because our bodies will force the issue. Eventually, HUNGER will increase, the Hormone Ghrelin is our appetite increaser. When you are not eating enough, she'll be knocking at your door, saying feed me, Seymore! Lol, funny not funny! And then there is Leptin our other hunger hormone that is in control of satiety! Satiety means that you are satisfied and you can stop eating. Leptin increases when we are trying to STARVE ourselves because you are NOT eating ENOUGH for what your body REQUIRES. When dieting on too low calories for your body, your lifestyle, your training, etc.. The body will eventually force you to eat because of these two hormones - Ghrelin and Leptin. They are wacked out because you're not eating enough. Your body could give two shits that you are trying to lose weight or fit into a dress for your high school reunion. My sweet frand you cannot get where you want to be doing these extreme diets, it doesn't matter what they are promising you - it's LIES, all LIES. They worked until they didn't, I got news for you they didn't work if you gained all the weight back, have a piss poor relationship with food and yourself. And they leave your metabolism shot and in a muscle deficit - No Bueno! I could go on and on; you get the point, you're living with the side effects of these diets, so you know, because I did too! HOWEVER, I said enough is enough! But you don't have to stay stuck or continue the cycle; you can end the DIET CYCLE TODAY! There's a light at the end of the long tunnel. You can heal your metabolism; you can get your hunger, energy, and cravings under control, and get your muscle back!💪🏾 That solution is in the comments!
This gem arrived today!!!! Now.. to buy an air fryer
This gem arrived today!!!! Now.. to buy an air fryer
Do you succumb to the myth that in order to eat healthy and maintain a balanced nutritious diet you have to spend a ton of money? Let’s talk about why this isn’t true.
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Chances are you’ve fallen prey to the marketing hype that in order to be “healthy” you have to purchase “all organic everything”  or spend your entire grocery budget shopping at Whole Paycheck excuse me I mean Whole Foods😆. But you don’t have to jump to either of these extremes to maintain a healthy diet.
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Keeping it simple and purchasing fruits and vegetables that are in season and fit your budget will work just fine. Reducing the amount of processed and refined foods and opting for whole minimally processed foods can actually decrease the amount of money you spend on groceries. It’s usually the packaged goodies and treats that start making that grocery total creep up.
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Another tip is to reduce the amount of ingredients you buy and focus on your favorite meals and recipes and keep those frequently used ingredients on hand and purchase them in bulk when and where you can. That way you can focus on those fresh ingredients such as your fruit, vegetables and milk (or non milk) products that spoil easily and need to be replaced weekly.
~~~~~~~~~~~~~~~~~~~~~~~~~
Also planning your meals ahead of time is another helpful way to focus on getting exactly what you need and cutting out the excess which can save you money and help you make healthier choices. The more you create these healthy habits the more you will begin to see how truly affordable it can be to maintain a healthy lifestyle and balanced nutrition.
#balance #balancedlife #balanceiskey #healthandwellness #healthisajourneynotadestination  #nutrition #createhealthyhabits #eatyourfruitsandvegetables #colorfulfruitsandveggies #flexiblenutrition #affordablenutrition #affordablehealth #wholepaycheck
Do you succumb to the myth that in order to eat healthy and maintain a balanced nutritious diet you have to spend a ton of money? Let’s talk about why this isn’t true. ~~~~~~~~~~~~~~~~~~~~~~~~~ Chances are you’ve fallen prey to the marketing hype that in order to be “healthy” you have to purchase “all organic everything” or spend your entire grocery budget shopping at Whole Paycheck excuse me I mean Whole Foods😆. But you don’t have to jump to either of these extremes to maintain a healthy diet. ~~~~~~~~~~~~~~~~~~~~~~~~~ Keeping it simple and purchasing fruits and vegetables that are in season and fit your budget will work just fine. Reducing the amount of processed and refined foods and opting for whole minimally processed foods can actually decrease the amount of money you spend on groceries. It’s usually the packaged goodies and treats that start making that grocery total creep up. ~~~~~~~~~~~~~~~~~~~~~~~~~ Another tip is to reduce the amount of ingredients you buy and focus on your favorite meals and recipes and keep those frequently used ingredients on hand and purchase them in bulk when and where you can. That way you can focus on those fresh ingredients such as your fruit, vegetables and milk (or non milk) products that spoil easily and need to be replaced weekly. ~~~~~~~~~~~~~~~~~~~~~~~~~ Also planning your meals ahead of time is another helpful way to focus on getting exactly what you need and cutting out the excess which can save you money and help you make healthier choices. The more you create these healthy habits the more you will begin to see how truly affordable it can be to maintain a healthy lifestyle and balanced nutrition. #balance  #balancedlife  #balanceiskey  #healthandwellness  #healthisajourneynotadestination  #nutrition  #createhealthyhabits  #eatyourfruitsandvegetables  #colorfulfruitsandveggies  #flexiblenutrition  #affordablenutrition  #affordablehealth  #wholepaycheck 
Wellness tip: Track your habits to keep yourself accountable and make progress toward your goals. This is especially helpful if you're implementing new habits and goals.
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Do you prefer paper or digital calendar/tracking? I switch between the two.
Wellness tip: Track your habits to keep yourself accountable and make progress toward your goals. This is especially helpful if you're implementing new habits and goals. . Do you prefer paper or digital calendar/tracking? I switch between the two.
⚠️Guess the total WEIGHT LOSS⚠️
I’ll post the answer to my Insta-story in 24 hours! I will say that my client, Audrey is as STEADY 👣as they come! She’s been at this since June and she now eats an average of 400 MORE ➕calories per day than she did before she started with us! Audrey‘s commitment to fueling her body 💪🏼has put her body on the path to long-term success and I couldn’t be more proud🌸! Ready to join us in November 🍁? Click ➡️ @stayfitmomblog to register!
⚠️Guess the total WEIGHT LOSS⚠️ I’ll post the answer to my Insta-story in 24 hours! I will say that my client, Audrey is as STEADY 👣as they come! She’s been at this since June and she now eats an average of 400 MORE ➕calories per day than she did before she started with us! Audrey‘s commitment to fueling her body 💪🏼has put her body on the path to long-term success and I couldn’t be more proud🌸! Ready to join us in November 🍁? Click ➡️ @stayfitmomblog to register!
Curious why so many diets FAIL⁉️ This video will dive into the 3 components (2 which are very often overlooked) that make up a successful, sustainable, goal driven lifestyle with regards to nutrition.
Curious why so many diets FAIL⁉️ This video will dive into the 3 components (2 which are very often overlooked) that make up a successful, sustainable, goal driven lifestyle with regards to nutrition.
Salad is for lunch in our house.  Frozen grilled chicken strips, guacomole, and fresh veggies are a great and easy way to hit your macro needs!  Both Amy and I focus on simplicity in terms of nutrition.  I definitely follow more recipes (whereas she is a cooking genius!) but we both keep it simple! -Elizabeth
Salad is for lunch in our house. Frozen grilled chicken strips, guacomole, and fresh veggies are a great and easy way to hit your macro needs! Both Amy and I focus on simplicity in terms of nutrition. I definitely follow more recipes (whereas she is a cooking genius!) but we both keep it simple! -Elizabeth
home, exhausted, & feeling SO mega grateful for a life and a job that allow me work whenever, from wherever. this weekend it meant working with unreliable communist internet while drinking fake diet cokes as the chan chan plays in the background. the countryside was the most beautiful, using my spanish makes me the happiest, and I’m already scheming up plans to go back asap 💃🏽
home, exhausted, & feeling SO mega grateful for a life and a job that allow me work whenever, from wherever. this weekend it meant working with unreliable communist internet while drinking fake diet cokes as the chan chan plays in the background. the countryside was the most beautiful, using my spanish makes me the happiest, and I’m already scheming up plans to go back asap 💃🏽
When I first started CrossFit, I remember telling my coach at the time (@lalancf23) how much I hated the way my new, bigger traps looked in dresses.⠀
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Her response was, "Really? I love the way mine look."⠀
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And just. like. that. my entire perspective changed and I, too, started looking at them differently. Now, I love my traps. They are a physical manifestation of my hard work. They make me look strong and I find beauty in strength.⠀
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Perspective is a funny thing in that it's fluid. It can be altered by your surroundings. So make sure you're surrounded by supportive people, healthy environments, and overall positivity. ⠀
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It will affect the way you see yourself.⠀
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#fuelyourfitness #teamfyf #macros #nutrition #crossfit #fitness #strength #iifym #weightlifting #npc #bodybuilding #flexibledieting #flexibleeating #flexiblenutrition #weightloss #musclegain #bodyfatloss #performance #transformationtuesday #athlete #healthy #recipes #healthyrecipes #macronutrition #bodytransformation #shreddingseason #abs #crossfitathlete #nutritioncoach #nutritioncoaching⠀
When I first started CrossFit, I remember telling my coach at the time (@lalancf23) how much I hated the way my new, bigger traps looked in dresses.⠀ ⠀ Her response was, "Really? I love the way mine look."⠀ ⠀ And just. like. that. my entire perspective changed and I, too, started looking at them differently. Now, I love my traps. They are a physical manifestation of my hard work. They make me look strong and I find beauty in strength.⠀ ⠀ Perspective is a funny thing in that it's fluid. It can be altered by your surroundings. So make sure you're surrounded by supportive people, healthy environments, and overall positivity. ⠀ ⠀ It will affect the way you see yourself.⠀ ••• #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #bodyfatloss  #performance  #transformationtuesday  #athlete  #healthy  #recipes  #healthyrecipes  #macronutrition  #bodytransformation  #shreddingseason  #abs  #crossfitathlete  #nutritioncoach  #nutritioncoaching ⠀
For my #TBT I wanted to share This picture depicts the evolution of @fitbodyfusion:
Pic 1: 2012 I competed in my second Olympia. At that time I was the most unhealthy I had ever been. I suffered from #metabolicadaptations & a #bingingdisorder the only way I was able to make it to the stage was to #juicefast. My body was run down from hours of cardio a day and I was mentally, emotionally & physically destroyed. I was desperate for answers to help me recover my metabolism. My weight kept climbing. 
Pic 2: is a year later and almost 40 pounds gained. I started seeing an endocrinologist and studied everything I could about metabolism. I began reverse dieting to try to get my body & mind back on track. I had to learn to love myself in this new body to start to heal the shame I felt fron people telling me I "just lacked will power".
Pic 3: this pic was taken this week. My metabolism is fully recovered and I no longer suffer from an obsession with food. I have the blessed job of guiding other amazing people to achieve their #optimalphysique in a way that's #healthy & #sustainable. 
Everything I went through helped me to be compassionate & for that II am #grateful  #teamfitbodyfusion #fitbodyfusionfamily #fitfam #iffym #macros #flexibledieting #flexiblenutrition #reversedieting #REALfood #ARTofLiving #aspire #reach #thrive #transformation #npc #ifbb #bodylove #macrolife

#fitover45 #fitover40 #JDB

To join FitBody Fusion fill out the athlete or transformation application at FitBodyFusion.com
For my #TBT  I wanted to share This picture depicts the evolution of @fitbodyfusion: Pic 1: 2012 I competed in my second Olympia. At that time I was the most unhealthy I had ever been. I suffered from #metabolicadaptations  & a #bingingdisorder  the only way I was able to make it to the stage was to #juicefast . My body was run down from hours of cardio a day and I was mentally, emotionally & physically destroyed. I was desperate for answers to help me recover my metabolism. My weight kept climbing. Pic 2: is a year later and almost 40 pounds gained. I started seeing an endocrinologist and studied everything I could about metabolism. I began reverse dieting to try to get my body & mind back on track. I had to learn to love myself in this new body to start to heal the shame I felt fron people telling me I "just lacked will power". Pic 3: this pic was taken this week. My metabolism is fully recovered and I no longer suffer from an obsession with food. I have the blessed job of guiding other amazing people to achieve their #optimalphysique  in a way that's #healthy  & #sustainable . Everything I went through helped me to be compassionate & for that II am #grateful  #teamfitbodyfusion  #fitbodyfusionfamily  #fitfam  #iffym  #macros  #flexibledieting  #flexiblenutrition  #reversedieting  #REALfood  #ARTofLiving  #aspire  #reach  #thrive  #transformation  #npc  #ifbb  #bodylove  #macrolife  #fitover45  #fitover40  #JDB  To join FitBody Fusion fill out the athlete or transformation application at FitBodyFusion.com
Losing weight 👙👖 is not the same as experiencing transformation 🦋. I’ve helped many clients 👥👥 get leaner, but that wasn’t ❌ transformation - it was just a change in body composition 💪🏻.
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There have been a small handful 🤲🏻 of them were still unhappy 🙁 even though they achieved their physical goal 👙👖💪🏻. They still picked apart their body’s imperfections. They still felt they needed to be deprived 🤐 of foods they enjoyed. And exercise was just a means to an end 😢.
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Transformation 🦋 comes from changing the way you think 💭 - your perception of your self 💁🏻‍♀️ and environment you live in. The change in your body 👙💪🏻 is just 1️⃣ of the many side effects.  You can experience transformation 🦋 without losing a single pound. You can also lose 💯lbs and still not experience transformation 😯.
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Transformation 🦋 turns you into a different person. If you carry along your same thought 💭 patterns, negative 👎🏻 body image, and a poor relationship 💔 with food as you lose weight and get healthier, you aren’t really changing anything worthwhile 🤦🏻‍♀️.
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Transformation 🦋 isn’t just about weight loss 👖👙💪🏻. If you want to find peace 😌 and happiness in who you are 🙋🏻‍♀️, start approaching your journey differently. Take the sole focus 🔎 off your body and find balance ⚖️. It’s OK to want to change your appearance ✅, but that’s not going to automatically lead to happiness.
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A great mindset 💆🏻‍♀️ shift has to occur. The change has to start on the inside 🙆🏻‍♀️. In time, that change is reflected on the outside too 😊.
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Want to join the Fitbody Fusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅
🔹🔹🔹🔹
Questions❓: email me 📫 
Jennifer@fitbodyfusion.com
🌎fitbodyfusion.com 
#FitBodyFusion #weights #macros  #FlexibleNutrition #fitbodyfoodies #fitbodyu #TransformationCoach #HIIT
Losing weight 👙👖 is not the same as experiencing transformation 🦋. I’ve helped many clients 👥👥 get leaner, but that wasn’t ❌ transformation - it was just a change in body composition 💪🏻. - There have been a small handful 🤲🏻 of them were still unhappy 🙁 even though they achieved their physical goal 👙👖💪🏻. They still picked apart their body’s imperfections. They still felt they needed to be deprived 🤐 of foods they enjoyed. And exercise was just a means to an end 😢. - Transformation 🦋 comes from changing the way you think 💭 - your perception of your self 💁🏻‍♀️ and environment you live in. The change in your body 👙💪🏻 is just 1️⃣ of the many side effects. You can experience transformation 🦋 without losing a single pound. You can also lose 💯lbs and still not experience transformation 😯. - Transformation 🦋 turns you into a different person. If you carry along your same thought 💭 patterns, negative 👎🏻 body image, and a poor relationship 💔 with food as you lose weight and get healthier, you aren’t really changing anything worthwhile 🤦🏻‍♀️. - Transformation 🦋 isn’t just about weight loss 👖👙💪🏻. If you want to find peace 😌 and happiness in who you are 🙋🏻‍♀️, start approaching your journey differently. Take the sole focus 🔎 off your body and find balance ⚖️. It’s OK to want to change your appearance ✅, but that’s not going to automatically lead to happiness. - A great mindset 💆🏻‍♀️ shift has to occur. The change has to start on the inside 🙆🏻‍♀️. In time, that change is reflected on the outside too 😊. - Want to join the Fitbody Fusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅ 🔹🔹🔹🔹 Questions❓: email me 📫 Jennifer@fitbodyfusion.com 🌎fitbodyfusion.com #FitBodyFusion  #weights  #macros  #FlexibleNutrition  #fitbodyfoodies  #fitbodyu  #TransformationCoach  #HIIT 
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Super delicious dinner tonight! 3oz baked Salmon, 100g sweet potatoes w/ cinnamon, 60g spinach salad w/avocado, strawberries and home grown tomatoes. Plus my order of @1stphorm Level 1 protein came in! Let me just say...Its DELICIOUS! Definitely tasted like a mint chip ice cream milkshake 😋 Needless to say my tastebuds are super happy 🙌🏻🤪 #1stPhorm #level1protein #iam1stPhorm #1stphormathletesearch #LegionofBoom #macros #healthyeating #flexiblenutrition #instayum #foodie #bodybuilder #eatcleantraindirty #happytastebuds #hungry #alwayseating #positivevibes #improvementseason #brinkbodybuilding #brinkmode
Super delicious dinner tonight! 3oz baked Salmon, 100g sweet potatoes w/ cinnamon, 60g spinach salad w/avocado, strawberries and home grown tomatoes. Plus my order of @1stphorm Level 1 protein came in! Let me just say...Its DELICIOUS! Definitely tasted like a mint chip ice cream milkshake 😋 Needless to say my tastebuds are super happy 🙌🏻🤪 #1stPhorm  #level1protein  #iam1stPhorm  #1stphormathletesearch  #LegionofBoom  #macros  #healthyeating  #flexiblenutrition  #instayum  #foodie  #bodybuilder  #eatcleantraindirty  #happytastebuds  #hungry  #alwayseating  #positivevibes  #improvementseason  #brinkbodybuilding  #brinkmode 
GIVEAWAY TIME! With the launch of @themacrochallenge, we’re doing 7 days of giveaways starting today! Each giveaway only lasts 24 hours, so don’t waste time and enter now!

For our first giveaway, we’re teaming up with @erinmonson and @taylormonson!

Winner will receive:🙌🏼💕
➕@themacrochallenge Insider Package
➕Trader Joe’s gift card
➕Erin & Taylor’s grocery list ebook!

To win:
➕Like this photo
➕Comment where you shop for your groceries!🛒❤️
➕Tag 3 friends in separate comments
➕Must be following:
@taylormonson
@erinmonson
@butteryourmacros
@thatmacromomlife
@themacrochallenge

Giveaway closes 8pm MST!💁🏼 Want to ensure your spot in the challenge?! Sign up directly using the link in bio!
GIVEAWAY TIME! With the launch of @themacrochallenge, we’re doing 7 days of giveaways starting today! Each giveaway only lasts 24 hours, so don’t waste time and enter now! For our first giveaway, we’re teaming up with @erinmonson and @taylormonson! Winner will receive:🙌🏼💕 ➕@themacrochallenge Insider Package ➕Trader Joe’s gift card ➕Erin & Taylor’s grocery list ebook! To win: ➕Like this photo ➕Comment where you shop for your groceries!🛒❤️ ➕Tag 3 friends in separate comments ➕Must be following: @taylormonson @erinmonson @butteryourmacros @thatmacromomlife @themacrochallenge Giveaway closes 8pm MST!💁🏼 Want to ensure your spot in the challenge?! Sign up directly using the link in bio!
GIVEAWAY TIME! With the launch of @themacrochallenge, we’re doing 7 days of giveaways starting today! Each giveaway only lasts 24 hours, so don’t waste time and enter now!
.
For our first giveaway, we’re teaming up with @erinmonson and @taylormonson!
.
Winner will receive:🙌🏼💕
➕@themacrochallenge Insider Package
➕Trader Joe’s gift card
➕Erin & Taylor’s grocery list ebook!
.
To win:
➕Like this photo
➕Comment where you shop for your groceries!🛒❤️
➕Tag 3 friends in separate comments
➕Must be following:
@taylormonson
@erinmonson
@butteryourmacros
@thatmacromomlife
@themacrochallenge
.
Giveaway closes 8pm MST!💁🏼
.
Want to ensure your spot in the challenge?! Sign up directly using the link in bio!
.
#howdoyouprotein #idealfitathlete #swipeformacros #proteinpowderrecipes #proteinshake #flexibledieting #crossfit #findyourfitness #findyourfit #idealfitwomen #fitfam #fitmom #supplements #breakfastonthego #monswholift #flexiblenutrition #iifymgirls #wheyproteinpowder #bccas #preworkout #idealfit
GIVEAWAY TIME! With the launch of @themacrochallenge, we’re doing 7 days of giveaways starting today! Each giveaway only lasts 24 hours, so don’t waste time and enter now! . For our first giveaway, we’re teaming up with @erinmonson and @taylormonson! . Winner will receive:🙌🏼💕 ➕@themacrochallenge Insider Package ➕Trader Joe’s gift card ➕Erin & Taylor’s grocery list ebook! . To win: ➕Like this photo ➕Comment where you shop for your groceries!🛒❤️ ➕Tag 3 friends in separate comments ➕Must be following: @taylormonson @erinmonson @butteryourmacros @thatmacromomlife @themacrochallenge . Giveaway closes 8pm MST!💁🏼 . Want to ensure your spot in the challenge?! Sign up directly using the link in bio! . #howdoyouprotein  #idealfitathlete  #swipeformacros  #proteinpowderrecipes  #proteinshake  #flexibledieting  #crossfit  #findyourfitness  #findyourfit  #idealfitwomen  #fitfam  #fitmom  #supplements  #breakfastonthego  #monswholift  #flexiblenutrition  #iifymgirls  #wheyproteinpowder  #bccas  #preworkout  #idealfit 
My boys took me out today for lunch. One boy had a sore throat (ahum 😉 cough cough) so we kept him home. I'm so grateful for the freedom to keep my kids back when they're sick, to be here when they need me, because of the company I'm hooked up with🙌 And beats Dan supports me to chase my dream, build our legacy ❤

Custom made wrap was soooooo good. I only had a frew fries [took the rest to my other one not feeling great either but she went to school, fries were our peace offering😘✌]. Incredible customer service, food, and ambiance, outdoor seating on a day like today? 🙋 yaaas please!
My boys took me out today for lunch. One boy had a sore throat (ahum 😉 cough cough) so we kept him home. I'm so grateful for the freedom to keep my kids back when they're sick, to be here when they need me, because of the company I'm hooked up with🙌 And beats Dan supports me to chase my dream, build our legacy ❤ Custom made wrap was soooooo good. I only had a frew fries [took the rest to my other one not feeling great either but she went to school, fries were our peace offering😘✌]. Incredible customer service, food, and ambiance, outdoor seating on a day like today? 🙋 yaaas please!
🤪Ignore the ugly gym face 🤣
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🤓Its time to go into an calorie surplus and push for more muscle gains.
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✅Today I kick off my macros at 190 Protein, 215 Carbs, and 73 Fats to put me at 2,277 calories. A slight increase from my calorie deficit when I was cutting down some body fat
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🤷🏽‍♂️So how does this whole macro thing work? I use @iifymapparel macro calculator and plug in my current goal, which in this case is to lean bulk
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🧙🏾‍♂️The calculator gives me a guesstimate of what I should be consuming in order to hit my goal of adding muscle (Calorie Surplus)
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🦄The next step is to track for the next 4-6 weeks and see how my body responds
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🧙🏾‍♂️The sweet spot for a lean bulk is to gain no more than 0.5-1 pound of body weight each week. Any more then that and I’m potentially gaining more fat then muscle
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🦄The beauty of macros is it gives me the flexibility to enjoy my nutrition. 80% of the time I’m sure to eat NUTRIENT RICH foods first, then enjoy 20% of goodies
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🧙🏾‍♂️Would you enjoy still eating 🍔🌯🍕🌮🥞🍩? If you have any questions about macros drop them down 🤓
_
#ramosfitness #macrocounting #iifymacros #flexiblenutrition #retrofitness #leanmusclegains #leanbulking
🤪Ignore the ugly gym face 🤣 _ 🤓Its time to go into an calorie surplus and push for more muscle gains. _ ✅Today I kick off my macros at 190 Protein, 215 Carbs, and 73 Fats to put me at 2,277 calories. A slight increase from my calorie deficit when I was cutting down some body fat _ 🤷🏽‍♂️So how does this whole macro thing work? I use @iifymapparel macro calculator and plug in my current goal, which in this case is to lean bulk _ 🧙🏾‍♂️The calculator gives me a guesstimate of what I should be consuming in order to hit my goal of adding muscle (Calorie Surplus) _ 🦄The next step is to track for the next 4-6 weeks and see how my body responds _ 🧙🏾‍♂️The sweet spot for a lean bulk is to gain no more than 0.5-1 pound of body weight each week. Any more then that and I’m potentially gaining more fat then muscle _ 🦄The beauty of macros is it gives me the flexibility to enjoy my nutrition. 80% of the time I’m sure to eat NUTRIENT RICH foods first, then enjoy 20% of goodies _ 🧙🏾‍♂️Would you enjoy still eating 🍔🌯🍕🌮🥞🍩? If you have any questions about macros drop them down 🤓 _ #ramosfitness  #macrocounting  #iifymacros  #flexiblenutrition  #retrofitness  #leanmusclegains  #leanbulking 
Say it with me, “ah-sigh-EE”. 🗣

Hope your week started off as sweet and enjoyable as my ä̤c̤̈ä̤ï̤ bowl from @sweetsoulsoho! ☺️ •

N̤̈ṳ̈ẗ̤r̤̈ï̤ẗ̤ï̤ö̤n̤̈ F̤̈ä̤c̤̈ẗ̤: Açaí berries are loaded with the antioxidant called anthocyanin, which provides many plants with their red, blue, and purple hues (depending on pH). 🍓🍇🍆 Anthocyanin’s are strongly linked to protect against oxidative stress and inflammation - fighting against cardiovascular disease, neurological disorders, and cancer. It’s important to eat a wide variety of fruits and veggies (in #ALLthecolors) to gain the benefits from each food. Our bodies are constantly working to stay in homeostasis (a.k.a balance); and while it does an excellent job, we must support it in doing so! 💪🏽 •

#acaibowl #superfoods #realfoods
#polyphenols #phytonutrients #anthocyanins #antioxidants #oxidativestress #plantbasedpower #sweetsoulsoho #thisishisbananas #cutestclutchever #foodiefun #sephoraxmuseumoficecream #nutritionwithnik
Say it with me, “ah-sigh-EE”. 🗣 Hope your week started off as sweet and enjoyable as my ä̤c̤̈ä̤ï̤ bowl from @sweetsoulsoho! ☺️ • N̤̈ṳ̈ẗ̤r̤̈ï̤ẗ̤ï̤ö̤n̤̈ F̤̈ä̤c̤̈ẗ̤: Açaí berries are loaded with the antioxidant called anthocyanin, which provides many plants with their red, blue, and purple hues (depending on pH). 🍓🍇🍆 Anthocyanin’s are strongly linked to protect against oxidative stress and inflammation - fighting against cardiovascular disease, neurological disorders, and cancer. It’s important to eat a wide variety of fruits and veggies (in #ALLthecolors ) to gain the benefits from each food. Our bodies are constantly working to stay in homeostasis (a.k.a balance); and while it does an excellent job, we must support it in doing so! 💪🏽 • #acaibowl  #superfoods  #realfoods  #polyphenols  #phytonutrients  #anthocyanins  #antioxidants  #oxidativestress  #plantbasedpower  #sweetsoulsoho  #thisishisbananas  #cutestclutchever  #foodiefun  #sephoraxmuseumoficecream  #nutritionwithnik 
There are several benefits to eating slowly such as being more satisfied, eating less, and better digestion.
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Check out today’s post for my top tips on how to eat slowly and more information on the benefits.
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What are your tips to eating slowly?
There are several benefits to eating slowly such as being more satisfied, eating less, and better digestion. . Check out today’s post for my top tips on how to eat slowly and more information on the benefits. . What are your tips to eating slowly?
Grab all the things at Trader Joe’s  and make this Thai chicken soup in the instant pot in 8 minutes. 
Start pot on sauté mode. Add oil, stir fry Asian veggie mix, 3 minced garlic cloves and a tray of chopped chicken breast. And I added more cabbage (bc I love it) Add 1 tbsp that red curry paste, 1 tsp fish sauce, 1 tbsp coconut sugar, 1 tbsp ginger paste, 2 tbsp lime juice. Add 1 quart chicken broth and 1 can low fat coconut milk. Add 1/4 of the stir fry rice noodles. Close the lid and switch to manual high for 6 minutes. (Top soup with green onions, cilantro, lime and sriracha sauce)
Grab all the things at Trader Joe’s and make this Thai chicken soup in the instant pot in 8 minutes. Start pot on sauté mode. Add oil, stir fry Asian veggie mix, 3 minced garlic cloves and a tray of chopped chicken breast. And I added more cabbage (bc I love it) Add 1 tbsp that red curry paste, 1 tsp fish sauce, 1 tbsp coconut sugar, 1 tbsp ginger paste, 2 tbsp lime juice. Add 1 quart chicken broth and 1 can low fat coconut milk. Add 1/4 of the stir fry rice noodles. Close the lid and switch to manual high for 6 minutes. (Top soup with green onions, cilantro, lime and sriracha sauce)
#Repost @chrisjantz with @get_repost
・・・
That’s a wrap!!! ✊🏼 Another amazing competition season in the books, actually this year’s prep was truly one of a kind and totally different than any prep I’ve ever experienced. There’s so much to reflect on, so many people to acknowledge and so much to share. As time permits I’ll be sharing and posting all types of great content on my page about all this... currently I’m simply trying to get caught up with everything else in life outside of social media lol. Anyone that truly knows me knows that I’m 10x more critical on myself then any athlete I’ve ever coached. Many times I don’t even look at contest pictures until six months after the season is over because all I see is more work that needs to be done. This pic was taken backstage in the pit practicing my posing routine moments before winning the overall Mr. Muscle Beach 2018 Title this month. At the age of 50 I feel like this is the most balanced and aesthetic physique I’ve brought to the stage to date. A dream that YOU personally have may seem impossible but the power of “your mind” can change that to imPOSSIBLE!!! Believe in Yourself!!! #brinkmode #dreams #goals #WORK #mindbody #bodybuilding #naturalbodybuilding #coachjantz #mrmusclebeach #ripped #gym #trainhard #flexiblenutrition #foodie  #corenutritionals #crushit #workout #gratitude #inspiration #motivation #health #strength #fitness #muscle #pumpingiron #venicebeach #california #believeinyourself
#Repost  @chrisjantz with @get_repost ・・・ That’s a wrap!!! ✊🏼 Another amazing competition season in the books, actually this year’s prep was truly one of a kind and totally different than any prep I’ve ever experienced. There’s so much to reflect on, so many people to acknowledge and so much to share. As time permits I’ll be sharing and posting all types of great content on my page about all this... currently I’m simply trying to get caught up with everything else in life outside of social media lol. Anyone that truly knows me knows that I’m 10x more critical on myself then any athlete I’ve ever coached. Many times I don’t even look at contest pictures until six months after the season is over because all I see is more work that needs to be done. This pic was taken backstage in the pit practicing my posing routine moments before winning the overall Mr. Muscle Beach 2018 Title this month. At the age of 50 I feel like this is the most balanced and aesthetic physique I’ve brought to the stage to date. A dream that YOU personally have may seem impossible but the power of “your mind” can change that to imPOSSIBLE!!! Believe in Yourself!!! #brinkmode  #dreams  #goals  #WORK  #mindbody  #bodybuilding  #naturalbodybuilding  #coachjantz  #mrmusclebeach  #ripped  #gym  #trainhard  #flexiblenutrition  #foodie  #corenutritionals  #crushit  #workout  #gratitude  #inspiration  #motivation  #health  #strength  #fitness  #muscle  #pumpingiron  #venicebeach  #california  #believeinyourself 
No meio das mudanças pelas quais venho passando, deixei um pouco de lado os cuidados com a minha alimentação e o delivery vem se tornando a salvação da minha dignidade alimentar (novamente).
Salada caesar tem um espaço enorme no meu coração 🤤
No meio das mudanças pelas quais venho passando, deixei um pouco de lado os cuidados com a minha alimentação e o delivery vem se tornando a salvação da minha dignidade alimentar (novamente). Salada caesar tem um espaço enorme no meu coração 🤤
Vivie is eating her veggies, are you?!?!? She loves broccoli just like her momma lol! Remember following macros allows you to enjoy a huge variety of food but veggies should be a staple! For performance and nutrition coaching DM us or follow the link in our bio and Start Now! #eatmorebefit #flexibledieting #flexiblenutrition #nutrition #broccoli #babygirl #veggies #personaltrainer #mom #momlife #fitness #momswholift
Very interesting💯
Very interesting💯
Yes, our community👯‍♀️ is incredible. Yes, these women get more out of the program than weight👙 loss alone🌸. However, the bottom line is that Stay Fit Mom produces results. Period. Here’s an example of exactly what’s possible. 📆6 WEEKS
✅Down ⬇️ 13 lbs
✅ 11 inches lost
✅ 2100 calories per day
Beth is a 🤱🏼 Nursing Mama that has followed our program to a tee💥! Congratulations 🎉 on all of your success so far, Beth! Our final coaching group 👯‍♀️of the year begins November 🍁 1st! Click ➡️ @stayfitmomblog to register!
Yes, our community👯‍♀️ is incredible. Yes, these women get more out of the program than weight👙 loss alone🌸. However, the bottom line is that Stay Fit Mom produces results. Period. Here’s an example of exactly what’s possible. 📆6 WEEKS ✅Down ⬇️ 13 lbs ✅ 11 inches lost ✅ 2100 calories per day Beth is a 🤱🏼 Nursing Mama that has followed our program to a tee💥! Congratulations 🎉 on all of your success so far, Beth! Our final coaching group 👯‍♀️of the year begins November 🍁 1st! Click ➡️ @stayfitmomblog to register!
Too busy to eat? 🧐⠀
⠀
We've got to eat one way or another, so why not eat in a way that allows you to work towards your goals.
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In fact, the act of prepping meals will actually SAVE you time over the course of the week, allowing you to get home from work, the gym, etc. with food prepped and ready to go. No cooking, no dirty kitchen, no stress. Just time to relax and unwind from the day.⠀
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Here's how:⠀
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⚡️ Create a ‘Sunday ritual’ (doesn’t have to be on Sunday) in which you set aside three hours to write out a menu, grocery shop, and prepare meals for the week. (We've got tons of resources on how to meal prep quickly and easily so DM us if you want those!).⠀
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Or⠀
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⚡️ If you don’t want to prepare all your food on Sunday and have time in the morning, create a ‘Breakfast Ritual’ where you prepare all the day’s meals and snacks in the morning. ⠀
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Or⠀
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⚡️ If you’re not into full meal preps, pre-cook proteins and pre-wash and chop your vegetables after grocery shopping so you have all that quickly available for when you’re ready to cook. ⠀
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Or⠀
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⚡️ If cooking is not an option, use a meal delivery service that provides macronutrient information.⠀
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Time. Saved.⠀
•••⠀
#fuelyourfitness #teamfyf #macros #nutrition #crossfit #fitness #strength #iifym #weightlifting #npc #bodybuilding #flexibledieting #flexibleeating #flexiblenutrition #weightloss #musclegain #fatloss #performance #transformationtuesday #athlete #healthy #recipes #healthyrecipes #macronutrition #bodytransformation #mealprep #mealprepsunday #abs #nutritioncoach #nutritioncoaching⠀
Too busy to eat? 🧐⠀ ⠀ We've got to eat one way or another, so why not eat in a way that allows you to work towards your goals. ⠀ In fact, the act of prepping meals will actually SAVE you time over the course of the week, allowing you to get home from work, the gym, etc. with food prepped and ready to go. No cooking, no dirty kitchen, no stress. Just time to relax and unwind from the day.⠀ ⠀ Here's how:⠀ ⠀ ⚡️ Create a ‘Sunday ritual’ (doesn’t have to be on Sunday) in which you set aside three hours to write out a menu, grocery shop, and prepare meals for the week. (We've got tons of resources on how to meal prep quickly and easily so DM us if you want those!).⠀ ⠀ Or⠀ ⠀ ⚡️ If you don’t want to prepare all your food on Sunday and have time in the morning, create a ‘Breakfast Ritual’ where you prepare all the day’s meals and snacks in the morning. ⠀ ⠀ Or⠀ ⠀ ⚡️ If you’re not into full meal preps, pre-cook proteins and pre-wash and chop your vegetables after grocery shopping so you have all that quickly available for when you’re ready to cook. ⠀ ⠀ Or⠀ ⠀ ⚡️ If cooking is not an option, use a meal delivery service that provides macronutrient information.⠀ ⠀ Time. Saved.⠀ •••⠀ #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #fatloss  #performance  #transformationtuesday  #athlete  #healthy  #recipes  #healthyrecipes  #macronutrition  #bodytransformation  #mealprep  #mealprepsunday  #abs  #nutritioncoach  #nutritioncoaching ⠀
How will you be using your powers today? I'm going to let my goals be flexible and adaptable. To thrive in chaos is my superpower for the week. Life is messy. Support and systems keep me going when sh#! hits the fan. It may not look like what was planned and that is ok.Take this principal and make your nutrition and fitness plans work through the chaos of life. Missed a meal or a workout? Ate too much yesterday because you were stressed? Shake it off and make the best possible decision you can at this moment.
 #superpowers #mindsetiseverything #resilency #flexiblenutrition #fitnesseverday #stayfitwhiletraveling #nutritioncoach #consistencyiskey #nutritiongamestrong #showupeveryday #motivationmonday #makeithappen #psplife
How will you be using your powers today? I'm going to let my goals be flexible and adaptable. To thrive in chaos is my superpower for the week. Life is messy. Support and systems keep me going when sh#! hits the fan. It may not look like what was planned and that is ok.Take this principal and make your nutrition and fitness plans work through the chaos of life. Missed a meal or a workout? Ate too much yesterday because you were stressed? Shake it off and make the best possible decision you can at this moment. #superpowers  #mindsetiseverything  #resilency  #flexiblenutrition  #fitnesseverday  #stayfitwhiletraveling  #nutritioncoach  #consistencyiskey  #nutritiongamestrong  #showupeveryday  #motivationmonday  #makeithappen  #psplife 
We live in a world where more is surely always better. More, more, the more, the better! When do we want, we want it now!
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Everything is fast, and no one has time to wait. When do we want it; we WANT IT NOW!
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When it comes to weight loss, folks want it NOW, and more always seems better - right?!
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Therefore, if I eat less, and exercise more (EL/EM), I will lose the weight faster.
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FALSE!
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EL/EM more can be a recipe for disaster. Sure, you’ll lose fast up front. Then things slow down, and then you add more exercise and decrease the calories. It's a recipe for disaster!
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Losing weight too fast more than likely results in weight rebound – fast weight loss is usually not sustainable weight loss. In the end, we end up weighing more than when we started.
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Adding more and more exercise, and eating less is not an effective method for body change.
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I’m pretty sure you want to keep the weight off for good, and there’s a sane, simple, and sustainable way to do it.
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Eating less and exercising more will not do you any favors but cause more weight gain plus some, a muscle deficit, and a slower metabolism, amongst many other things.
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Eating more to weigh less is so key! .
EL/EM does not nurture your metabolism, it does the exact opposite by slowing it down, thus holding on to the fat or increasing it. Eating less and exercising more will feed on your muscle because the body wants to store your fat for later because you aren't treating yo body right girlfriend. Our bodies will force us to eat!
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The end result after your starvation diet is a jacked metabolism, skinny fat appearance (no muscle tone), a higher body fat percentage, low energy, fatigue, and increased hunger! Just to name a few side effects.

Sweet Frand there is a better way! That Better way is to join Eat More 2 Weigh Less's 6 Week Crush The Diet Program! It is open for enrollment. Whoop Whoop!
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Check out the rest of the post in the comments! 👇🏾
We live in a world where more is surely always better. More, more, the more, the better! When do we want, we want it now! . Everything is fast, and no one has time to wait. When do we want it; we WANT IT NOW! . When it comes to weight loss, folks want it NOW, and more always seems better - right?! . Therefore, if I eat less, and exercise more (EL/EM), I will lose the weight faster. . FALSE! . EL/EM more can be a recipe for disaster. Sure, you’ll lose fast up front. Then things slow down, and then you add more exercise and decrease the calories. It's a recipe for disaster! . Losing weight too fast more than likely results in weight rebound – fast weight loss is usually not sustainable weight loss. In the end, we end up weighing more than when we started. . Adding more and more exercise, and eating less is not an effective method for body change. . I’m pretty sure you want to keep the weight off for good, and there’s a sane, simple, and sustainable way to do it. . Eating less and exercising more will not do you any favors but cause more weight gain plus some, a muscle deficit, and a slower metabolism, amongst many other things. . Eating more to weigh less is so key! . EL/EM does not nurture your metabolism, it does the exact opposite by slowing it down, thus holding on to the fat or increasing it. Eating less and exercising more will feed on your muscle because the body wants to store your fat for later because you aren't treating yo body right girlfriend. Our bodies will force us to eat! . The end result after your starvation diet is a jacked metabolism, skinny fat appearance (no muscle tone), a higher body fat percentage, low energy, fatigue, and increased hunger! Just to name a few side effects. Sweet Frand there is a better way! That Better way is to join Eat More 2 Weigh Less's 6 Week Crush The Diet Program! It is open for enrollment. Whoop Whoop! . Check out the rest of the post in the comments! 👇🏾
my favourite shops nowadays are supermarkets as I love food shopping 😋😋
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I picked up some new items today at Tesco .
Cinnamon Coke Zero (I have high hopes for this one 🤞🤞 )
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Tesco Peanut Fibre Squares (I'm Thinking a Fibre one copycat type)
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Alpen Salted Caramel bars (I love salted caramel)
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Finally Fibre one Carrot cake bars which I have seen floating around in Instagram ! .
Taste test to follow !
my favourite shops nowadays are supermarkets as I love food shopping 😋😋 . I picked up some new items today at Tesco . Cinnamon Coke Zero (I have high hopes for this one 🤞🤞 ) . Tesco Peanut Fibre Squares (I'm Thinking a Fibre one copycat type) . Alpen Salted Caramel bars (I love salted caramel) . Finally Fibre one Carrot cake bars which I have seen floating around in Instagram ! . Taste test to follow !
Perspective often provides great wisdom and education💯 This post is meant to offer some perspective on chemicals in foods. 
Everything we eat is made up of or contains chemicals. Chemicals are not good or bad they simply make up substrates, food, and objects. 
With regards to chemicals that make up foods we need to be aware that labeling these chemicals as “bad” doesn’t make sense. In the right amounts we NEED chemicals to live. 
There are no good or bad chemicals only optimal or. On optimal DOSES

Sodium borate or borax is a major ingredient in rat poisoning it is also found in many nuts, fruits and vegetables.
Cholecalciferol is also a main ingredient in rat poisoning.  This is vitamin D
Perspective often provides great wisdom and education💯 This post is meant to offer some perspective on chemicals in foods. Everything we eat is made up of or contains chemicals. Chemicals are not good or bad they simply make up substrates, food, and objects. With regards to chemicals that make up foods we need to be aware that labeling these chemicals as “bad” doesn’t make sense. In the right amounts we NEED chemicals to live. There are no good or bad chemicals only optimal or. On optimal DOSES Sodium borate or borax is a major ingredient in rat poisoning it is also found in many nuts, fruits and vegetables. Cholecalciferol is also a main ingredient in rat poisoning. This is vitamin D
Coach @yvette.cassandra comin' through with the volume!
...
High volume oats!
- 40g oats - 85g riced cauliflower
- 116g egg whites
- 12g peanut powder
- 8g almond butter - 50g pumpkin puree
- 60g cashew milk
40c/9f/25p
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Microwave cauliflower for 1 min. Add oats, egg whites, and cashew milk then microwave 1 min. Stir with a whisk. Add .75c hot water and microwave in 30 second intervals whisking in between until desired thickness is reached. (Usually 3 rounds). Top with nut butter, powder, pumpkin, and sweetener if desired. .
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#FitBodyFusion #TeamFitBodyFusion #IIFYM

#IIFYMGirls #IIFYMIdeas #IIFYMWomen #IfitFitsYourMacros #IGFitness #Bodybuilding #Fitness #FlexibleDieting #BikiniCompetitor #GirlsWithMuscle #FitFam #Fitness #TrainHard #GymLife #Foodie #HealthyFood #Macros #MacroFriendly #VolumeEating #ReverseDiet #ARTofLiving #FlexibleNutrition #SheEats #PrepLife #Recipe #PreWorkout ( #📷 @yvette.cassandra )
Coach @yvette.cassandra comin' through with the volume! ... High volume oats! - 40g oats - 85g riced cauliflower - 116g egg whites - 12g peanut powder - 8g almond butter - 50g pumpkin puree - 60g cashew milk 40c/9f/25p . Microwave cauliflower for 1 min. Add oats, egg whites, and cashew milk then microwave 1 min. Stir with a whisk. Add .75c hot water and microwave in 30 second intervals whisking in between until desired thickness is reached. (Usually 3 rounds). Top with nut butter, powder, pumpkin, and sweetener if desired. . . #FitBodyFusion  #TeamFitBodyFusion  #IIFYM  #IIFYMGirls  #IIFYMIdeas  #IIFYMWomen  #IfitFitsYourMacros  #IGFitness  #Bodybuilding  #Fitness  #FlexibleDieting  #BikiniCompetitor  #GirlsWithMuscle  #FitFam  #Fitness  #TrainHard  #GymLife  #Foodie  #HealthyFood  #Macros  #MacroFriendly  #VolumeEating  #ReverseDiet  #ARTofLiving  #FlexibleNutrition  #SheEats  #PrepLife  #Recipe  #PreWorkout  ( #📷 @yvette.cassandra )
Truth 🙌🏻!
We can ALL create ✨ our own happiness 😃 and good health 🌟. It's totally up to us 🙋🏻‍♀️ on how we choose to live our lives and how we react (👍🏻 vs 👎🏻) and respond (🍎😴🏋🏻‍♀️💦🧘🏻‍♀️ vs. 🍕💃🏻🛋🥤📺) no matter what life throws at us. Now that, is an empowering 💥 feeling. Choose it ✅, embrace it 🤗, and get creating ✨ friends! #mondaymotivation #yesyoucan -
Want to join the @FitBodyFusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅
🔹🔹🔹🔹
Questions❓: email me 📫 
Jennifer@fitbodyfusion.com
🌎fitbodyfusion.com 
#FitBodyFusion #weights #macros  #FlexibleNutrition #fitbodyfoodies #fitbodyu #TransformationCoach #HIIT
Truth 🙌🏻! We can ALL create ✨ our own happiness 😃 and good health 🌟. It's totally up to us 🙋🏻‍♀️ on how we choose to live our lives and how we react (👍🏻 vs 👎🏻) and respond (🍎😴🏋🏻‍♀️💦🧘🏻‍♀️ vs. 🍕💃🏻🛋🥤📺) no matter what life throws at us. Now that, is an empowering 💥 feeling. Choose it ✅, embrace it 🤗, and get creating ✨ friends! #mondaymotivation  #yesyoucan  - Want to join the @FitBodyFusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅ 🔹🔹🔹🔹 Questions❓: email me 📫 Jennifer@fitbodyfusion.com 🌎fitbodyfusion.com #FitBodyFusion  #weights  #macros  #FlexibleNutrition  #fitbodyfoodies  #fitbodyu  #TransformationCoach  #HIIT 
Happy Monday!!! Don’t think perfection think progress
🏋🏻‍♀️stronger
🤾🏾‍♂️faster
💪firmer 📕smarter
📉lighter
⚖️more balanced
Happy Monday!!! Don’t think perfection think progress 🏋🏻‍♀️stronger 🤾🏾‍♂️faster 💪firmer 📕smarter 📉lighter ⚖️more balanced
Meal prep tip: Double your dinner to make delicious leftovers.
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This week’s meal prep was quick and easy. My favorite way to meal prep. 😉
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This week’s meals include rotisserie chicken, chopped romaine lettuce, celery, roasted sweet potatoes, roasted broccoli, chopped red onions, granny smith apples, cuties, strawberries, and tonight’s dinner grilled filet mignon.
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Not shown is chopped red bell peppers, bananas, broccoli slaw, and pancakes.
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What are your favorite foods to meal prep? Any staples?
Meal prep tip: Double your dinner to make delicious leftovers. . This week’s meal prep was quick and easy. My favorite way to meal prep. 😉 . This week’s meals include rotisserie chicken, chopped romaine lettuce, celery, roasted sweet potatoes, roasted broccoli, chopped red onions, granny smith apples, cuties, strawberries, and tonight’s dinner grilled filet mignon. . Not shown is chopped red bell peppers, bananas, broccoli slaw, and pancakes. . What are your favorite foods to meal prep? Any staples?
Preparation! Preparation! 📝
Planning your meals ahead of time is 
Essential when trying to hit a certain caloric\macronutrient goal. I prefer to plan the majority of my meals in advance and freelance a bit. This weeks pre-planned meals so far are: ✅Egg whites, bacon, and sweet potato puffs ✅Buffalo chicken pasta ✅Blueberries, strawberries, and grapes ✅Key lime pie Chobani yogurt (not pictured) ✅Morning Coffee: Dark Magic w/ 2 Splenda (not pictured). #EducationOverInstantGratification #KnowledgeIsPower #naturalbodybuilding #Natty #iifym #iifymers #flexibleseating #flexibledieting #flexiblenutrition #macros #weightloss #figurecompetitor #weightlossjourney #weightlosstransformation #fitdads #fitmoms #fitparents #fitness #healthylifestyle #instagood #dedication 
#PersonalTrainer #inspired
Preparation! Preparation! 📝 Planning your meals ahead of time is Essential when trying to hit a certain caloric\macronutrient goal. I prefer to plan the majority of my meals in advance and freelance a bit. This weeks pre-planned meals so far are: ✅Egg whites, bacon, and sweet potato puffs ✅Buffalo chicken pasta ✅Blueberries, strawberries, and grapes ✅Key lime pie Chobani yogurt (not pictured) ✅Morning Coffee: Dark Magic w/ 2 Splenda (not pictured). #EducationOverInstantGratification  #KnowledgeIsPower  #naturalbodybuilding  #Natty  #iifym  #iifymers  #flexibleseating  #flexibledieting  #flexiblenutrition  #macros  #weightloss  #figurecompetitor  #weightlossjourney  #weightlosstransformation  #fitdads  #fitmoms  #fitparents  #fitness  #healthylifestyle  #instagood  #dedication  #PersonalTrainer  #inspired 
We all desire to have a life of significance, to make a contribution, to be a part of something noble and purposeful. To make that, we need to be willing to focus on others. We need to give of ourselves. However, many of us look at all that’s wrong and believe that they cannot make a difference or be worthy of change. Does that doubt exist in you?
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Our hesitations are nothing more than excuses. The only thing you need to achieve significance is to be intentional about starting - no matter where you are, who you are, or what you have. None of us can make an impact sitting still.
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My start in making a difference was surely small. It began in 2007, for that first half of the year, I was enrolled in Sylvan Learning classes to earn my spot back into the nursing program after failing out. That small step of acquiring "extra tutoring," merely two hours each week, paid off significantly because all my subsequent academic, professional, and personal achievements were made possible through better studying habits, timing management skills, and a focus on my priorities. Nothing profound at all.
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Every big thing that’s ever been done started with a first step; we can’t get anywhere in life without taking that first small step. Sometimes the step is hard; other times it’s easy. No matter what, you have to do it if you want to achieve big things. You never know when something small that you do for others and yourself is going to expand into something big.
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What can you do now, starting today? As you think about making a difference, be willing to start small. You'll never know whether your passion-fueled idea will have an outcome until you start.
We all desire to have a life of significance, to make a contribution, to be a part of something noble and purposeful. To make that, we need to be willing to focus on others. We need to give of ourselves. However, many of us look at all that’s wrong and believe that they cannot make a difference or be worthy of change. Does that doubt exist in you? . Our hesitations are nothing more than excuses. The only thing you need to achieve significance is to be intentional about starting - no matter where you are, who you are, or what you have. None of us can make an impact sitting still. . My start in making a difference was surely small. It began in 2007, for that first half of the year, I was enrolled in Sylvan Learning classes to earn my spot back into the nursing program after failing out. That small step of acquiring "extra tutoring," merely two hours each week, paid off significantly because all my subsequent academic, professional, and personal achievements were made possible through better studying habits, timing management skills, and a focus on my priorities. Nothing profound at all. . Every big thing that’s ever been done started with a first step; we can’t get anywhere in life without taking that first small step. Sometimes the step is hard; other times it’s easy. No matter what, you have to do it if you want to achieve big things. You never know when something small that you do for others and yourself is going to expand into something big. . What can you do now, starting today? As you think about making a difference, be willing to start small. You'll never know whether your passion-fueled idea will have an outcome until you start.
This month marks our Heather’s MACROversary! In the past year not only has Heather lost 32lbs, but she manages to encourage every single woman in our ninja group regularly. Her encouragement is contagious. We all love seeing Heather succeed! She’s not just concerned with her own results, but she’s invested in the journey of so many others. Women just like Heather are the reason for Stay Fit Mom’s success. Here’s a snippet from what Heather had to say about her first year, “A year has passed and I can’t even begin to describe how thankful I am for it all! 
This is the longest I have ever stuck with a healthier lifestyle change! Is it a walk in the park….Nope....It takes dedication, motivation, persistence, and more than anything, a belief in yourself that you CAN do it.  Not only do I have a better relationship with food, but I have also gained more self-confidence, better self-awareness, and I’ve learned how to not be so hard on myself if I fall off track once in a while.  I couldn’t have done this without so many of you! 
This journey would have been a lot less successful and meaningful if I didn’t have the support of the community!” Happy MACROversary, Heather!! We are so grateful for you! 💗
This month marks our Heather’s MACROversary! In the past year not only has Heather lost 32lbs, but she manages to encourage every single woman in our ninja group regularly. Her encouragement is contagious. We all love seeing Heather succeed! She’s not just concerned with her own results, but she’s invested in the journey of so many others. Women just like Heather are the reason for Stay Fit Mom’s success. Here’s a snippet from what Heather had to say about her first year, “A year has passed and I can’t even begin to describe how thankful I am for it all! This is the longest I have ever stuck with a healthier lifestyle change! Is it a walk in the park….Nope....It takes dedication, motivation, persistence, and more than anything, a belief in yourself that you CAN do it. Not only do I have a better relationship with food, but I have also gained more self-confidence, better self-awareness, and I’ve learned how to not be so hard on myself if I fall off track once in a while. I couldn’t have done this without so many of you! This journey would have been a lot less successful and meaningful if I didn’t have the support of the community!” Happy MACROversary, Heather!! We are so grateful for you! 💗
Don't get it twisted! Your lifestyle is still a DIET if it has any of the mentioned above.
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If you cannot sustain it for life, it's a diet. If you don't see yourself doing what you are doing 10 years from not, it's a DIET!
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It's still a diet whether you view it as a diet or not.
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Smells like a diet, looks like a diet, it is a diet.

If the DIET that you are on Calls for banning foods or food groups, it's a diet.

Feeling guilty after eating cookies, pizza, etc. then you are still in the diet mentality.
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You're not the problem!
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The DIET Is the Problem!
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There is a way out; there is a better way!
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My Strong, Beautiful Frands, I know this stuff is hard, you're being pulled in every direction with the DIET BS, so I got you.

As you know I’ve been promoting Eat More 2 Weigh Less Crush The Diet Bootcamp! During the challenge I seen so many women have A-ha moments and they are so ready to Ditch The Diets.

I hope you are too because enough is enough, right?! Well now enrollment for the 6 week program is open and I want to invite you to sign up so that you can finally get off of the Diet Rollercoaster. I know you are tired and so ready!

So if you are ready, check it and grab your spot with the live link in my bio @beauty_of_strength, click on the first tab that says Crush The Diet 6 week program (it is an affiliate link) and sign up! FYI, this is the last time this program will be offered at the price that they offering for this year. If I were you, I’d hop on it now. #CrushTheDiet
Don't get it twisted! Your lifestyle is still a DIET if it has any of the mentioned above. . If you cannot sustain it for life, it's a diet. If you don't see yourself doing what you are doing 10 years from not, it's a DIET! . It's still a diet whether you view it as a diet or not. . Smells like a diet, looks like a diet, it is a diet. If the DIET that you are on Calls for banning foods or food groups, it's a diet. Feeling guilty after eating cookies, pizza, etc. then you are still in the diet mentality. . You're not the problem! . The DIET Is the Problem! . There is a way out; there is a better way! . My Strong, Beautiful Frands, I know this stuff is hard, you're being pulled in every direction with the DIET BS, so I got you. As you know I’ve been promoting Eat More 2 Weigh Less Crush The Diet Bootcamp! During the challenge I seen so many women have A-ha moments and they are so ready to Ditch The Diets. I hope you are too because enough is enough, right?! Well now enrollment for the 6 week program is open and I want to invite you to sign up so that you can finally get off of the Diet Rollercoaster. I know you are tired and so ready! So if you are ready, check it and grab your spot with the live link in my bio @beauty_of_strength, click on the first tab that says Crush The Diet 6 week program (it is an affiliate link) and sign up! FYI, this is the last time this program will be offered at the price that they offering for this year. If I were you, I’d hop on it now. #CrushTheDiet 
A whole store of Hot Sauce!! We have been in New Orleans/Baton Rouge this weekend. Lots of walking to help balance all the amazing food.
A whole store of Hot Sauce!! We have been in New Orleans/Baton Rouge this weekend. Lots of walking to help balance all the amazing food.
Don't expect to see a change 👖👙💪🏻 unless you're willing to make one 🍎😴🏋🏻‍♂️💦🧘🏻‍♀️.
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Want to join the Fitbody Fusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅
🔹🔹🔹🔹
Questions❓: email me 📫 
Jennifer@fitbodyfusion.com
🌎fitbodyfusion.com 
#FitBodyFusion #weights #macros  #FlexibleNutrition #fitbodyfoodies #fitbodyu #TransformationCoach #HIIT
Don't expect to see a change 👖👙💪🏻 unless you're willing to make one 🍎😴🏋🏻‍♂️💦🧘🏻‍♀️. - Want to join the Fitbody Fusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅ 🔹🔹🔹🔹 Questions❓: email me 📫 Jennifer@fitbodyfusion.com 🌎fitbodyfusion.com #FitBodyFusion  #weights  #macros  #FlexibleNutrition  #fitbodyfoodies  #fitbodyu  #TransformationCoach  #HIIT 
Today's fasted workout happened 13h into the fast. Great 35 min of rowing and monkeying around. It's all it takes. Great solo session!
#fastedworkout #fastedtraining #fastingforabs #abs #intermittentfasting #fasting #flexibledieting #flexibleeating #flexiblenutrition #caloriecounting #calorie #calories #caloriesincaloriesout #caloriedeficit #caloriesurplus
Yes your liver and kidneys will work hard to keep your PH balanced however it’s probably a good idea to not work these organs overtime. 
By eating a very acidic diet and not balancing it with more alkaline foods we end up doing just that. 
Plus the majority of foods that are more alkaline tend to be rather nutrient dense👍💯
Yes your liver and kidneys will work hard to keep your PH balanced however it’s probably a good idea to not work these organs overtime. By eating a very acidic diet and not balancing it with more alkaline foods we end up doing just that. Plus the majority of foods that are more alkaline tend to be rather nutrient dense👍💯
Weight-loss isn’t linear! It takes time and you have to adhere to your program. You will see weight fluctuation and experience adaptation. Don’t FREAK OUT or GIVE UP just make the necessary adjustments and stick to your program. 
#EducationOverInstantGratification #KnowledgeIsPower  #iifym #iifymers #flexibleseating #flexibledieting #flexiblenutrition #macros #weightloss ##weightlossjourney #weightlosstransformation #fitdads #fitmoms #fitparents #fitness #healthylifestyle #instagood  #dedication 
#PersonalTrainer #inspired
Weight-loss isn’t linear! It takes time and you have to adhere to your program. You will see weight fluctuation and experience adaptation. Don’t FREAK OUT or GIVE UP just make the necessary adjustments and stick to your program. #EducationOverInstantGratification  #KnowledgeIsPower  #iifym  #iifymers  #flexibleseating  #flexibledieting  #flexiblenutrition  #macros  #weightloss  ##weightlossjourney  #weightlosstransformation  #fitdads  #fitmoms  #fitparents  #fitness  #healthylifestyle  #instagood  #dedication  #PersonalTrainer  #inspired 
Don’t wait until you’re ready to act. You’ll never be ready.
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Just act; and act now!!!
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There is power in taking action.
Don’t wait until you’re ready to act. You’ll never be ready. . Just act; and act now!!! . There is power in taking action.