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3️⃣ Lessons from FAILURE.🔥
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1️⃣When I started personal training at age 18 I was BAD. I was paid a whopping $6 a session and was struggling to get by. I was so bad that my “favorite client” ended up leaving me for a different trainer.
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▶️The feedback here was EVERYONE starts off as bad in the beginning. Instead of giving up because I wasn’t great, I needed to invest more in self education and perfect my craft of coaching and training.
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2️⃣At 23 and my first RD job out of college I still remember my first nutrition coaching client. I scribbled a meal plan on a sheet of blank printer paper in my office and gave it to him to go follow. He phoned the next week and said he would not be returning for more nutrition session.
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▶️My feedback from this failure was to OVER deliver on value for clients and that meal plans weren’t what nutrition coaching was all about. This forced me to create a more sustainable and flexible approach to nutrition coaching for my clients.
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3️⃣When I started as a full time entrepreneur at 26 I thought the best way to attract clients was to run Facebook ads. I saw every other “online marketing guru” doing it, so I figured I’d do the same. What I quickly discovered was my message was washed out in an abyss of noise on facebook, and the clients I did attract were NOT my ideal client.
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▶️My lesson from this failure was to stop marketing and start building human connection. I cut off the Facebook ads and DOUBLED down on my organic growth.
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✅I created crystal clear clarity on who was my ideal client.
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✅I focused in on what they were struggling with, and how I could solve that problem.
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✅Then I went ALL IN on HUMAN CONNECTION and the results were 10X better than Facebook ads.
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So, what does all of this mean for YOU?
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Instagram can be a big facade at times. People ONLY show you their WINS.
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Listen, Failure IS part of success.💯
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If you want to succeed then you CAN’T be afraid to FAIL first.
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If you fail fast, and utilize the LESSONS from failure as FEEDBACK, then you are moving closer to success with each lesson you obtain.
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The ONLY real failure is never getting started or quitting.😉
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Double TAP if you are crushing your goals today!👊😊
3️⃣ Lessons from FAILURE.🔥 ⠀ 1️⃣When I started personal training at age 18 I was BAD. I was paid a whopping $6 a session and was struggling to get by. I was so bad that my “favorite client” ended up leaving me for a different trainer. ⠀ ▶️The feedback here was EVERYONE starts off as bad in the beginning. Instead of giving up because I wasn’t great, I needed to invest more in self education and perfect my craft of coaching and training. ⠀ 2️⃣At 23 and my first RD job out of college I still remember my first nutrition coaching client. I scribbled a meal plan on a sheet of blank printer paper in my office and gave it to him to go follow. He phoned the next week and said he would not be returning for more nutrition session. ⠀ ▶️My feedback from this failure was to OVER deliver on value for clients and that meal plans weren’t what nutrition coaching was all about. This forced me to create a more sustainable and flexible approach to nutrition coaching for my clients. ⠀ 3️⃣When I started as a full time entrepreneur at 26 I thought the best way to attract clients was to run Facebook ads. I saw every other “online marketing guru” doing it, so I figured I’d do the same. What I quickly discovered was my message was washed out in an abyss of noise on facebook, and the clients I did attract were NOT my ideal client. ⠀ ▶️My lesson from this failure was to stop marketing and start building human connection. I cut off the Facebook ads and DOUBLED down on my organic growth. ⠀ ✅I created crystal clear clarity on who was my ideal client. ⠀ ✅I focused in on what they were struggling with, and how I could solve that problem. ⠀ ✅Then I went ALL IN on HUMAN CONNECTION and the results were 10X better than Facebook ads. ⠀ So, what does all of this mean for YOU? ⠀ Instagram can be a big facade at times. People ONLY show you their WINS. ⠀ Listen, Failure IS part of success.💯 ⠀ If you want to succeed then you CAN’T be afraid to FAIL first. ⠀ If you fail fast, and utilize the LESSONS from failure as FEEDBACK, then you are moving closer to success with each lesson you obtain. ⠀ The ONLY real failure is never getting started or quitting.😉 ⠀ Double TAP if you are crushing your goals today!👊😊
⚫ Black Friday Starts Tomorrow Morning at AZFITCO! ⚫
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Cut Complex- buy one, get one!
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Stock up! 🛒 #fuelyourfitness
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⚫ Black Friday Starts Tomorrow Morning at AZFITCO! ⚫ . Cut Complex- buy one, get one! . Stock up! 🛒 #fuelyourfitness  .
⚫ Black Friday Starts Tomorrow Morning at AZFITCO! ⚫
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Cut Complex- buy one, get one!
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Stock up! 🛒 #fuelyourfitness
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⚫ Black Friday Starts Tomorrow Morning at AZFITCO! ⚫ . Cut Complex- buy one, get one! . Stock up! 🛒 #fuelyourfitness  .
First 5k is in the books with @kaitlynmbyrd! We both expected to get about halfway before walking, but we kept going and ended at 30:28! It was a gorgeous day and so many people and pups came out to support the local animal shelter! I’m feeling so accomplished right now I think I’ll reward myself with a nap! .
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#5k #couchto5k #runforcharity #santapaws5k #raleigh #supportanimalshelters #fuelyourfitness #wehadbiscuitsrightafter #racetothefinish #sundayrunday #sundaystroll
First 5k is in the books with @kaitlynmbyrd! We both expected to get about halfway before walking, but we kept going and ended at 30:28! It was a gorgeous day and so many people and pups came out to support the local animal shelter! I’m feeling so accomplished right now I think I’ll reward myself with a nap! . . . . . #5k  #couchto5k  #runforcharity  #santapaws5k  #raleigh  #supportanimalshelters  #fuelyourfitness  #wehadbiscuitsrightafter  #racetothefinish  #sundayrunday  #sundaystroll 
Green Bean Casserole 
Take holiday meals into your own hands by bringing your own healthy version of a holiday staple. Swipe for the calorie count, macro break down, and ingredients for my favorite green bean casserole! 🔘 1.5 lbs green beans, trimmed and cut into 2" pieces
🔘 8 oz mushrooms, sliced
🔘 3 tbsp whole wheat flour
🔘 1 cup unsweetened vanilla almond milk 🔘 1 cup water
🔘 2 tbsp low fat cottage cheese
🔘 1/4 cup Parmesan cheese, grated
🔘 1/2 teaspoon salt
🔘 1/4 teaspoon ground black pepper

For Onion Topping:
🔘 1 tbsp extra virgin olive oil
🔘 1 small onion, thinly sliced into circles
🔘 1/2 cup whole wheat breadcrumbs
🔘1/3 cup Parmesan cheese, grated
🔘 3 tbsp water

To Make:
	0.	Preheat oven to 375 degrees F.
	0.	Boil water in a large pot. Boil green beans until al dente - about 5-6 minutes. Drain and set aside.
	0.	In a separate pan, saute onions in 1 tablespoon olive oil until they're nice and brown. Remove and set aside.
	0.	In the same pan, add mushrooms and saute until soft. Add in enough flour to coat the mushrooms. Next, pour in the milk, whisking as you pour. Add water, cottage cheese, Parmesan, salt and pepper and whisk until the cottage cheese melts. Add the green beans into the mushroom sauce and stir to combine.
	0.	In a bowl, mix onions with breadcrumbs, Parmesan and water and stir to combine.
	0.	Spray a casserole dish with non-stick spray and pour in the green bean mixture. Top it with the onions and bake uncovered about 25 minutes.

#burgfuelnutrition #fueledbyburg #weareburg #burgstrong #madeintheburg #happyhealthyholidays #holidayeats #fuelyourfitness
Green Bean Casserole Take holiday meals into your own hands by bringing your own healthy version of a holiday staple. Swipe for the calorie count, macro break down, and ingredients for my favorite green bean casserole! 🔘 1.5 lbs green beans, trimmed and cut into 2" pieces 🔘 8 oz mushrooms, sliced 🔘 3 tbsp whole wheat flour 🔘 1 cup unsweetened vanilla almond milk 🔘 1 cup water 🔘 2 tbsp low fat cottage cheese 🔘 1/4 cup Parmesan cheese, grated 🔘 1/2 teaspoon salt 🔘 1/4 teaspoon ground black pepper For Onion Topping: 🔘 1 tbsp extra virgin olive oil 🔘 1 small onion, thinly sliced into circles 🔘 1/2 cup whole wheat breadcrumbs 🔘1/3 cup Parmesan cheese, grated 🔘 3 tbsp water To Make: 0. Preheat oven to 375 degrees F. 0. Boil water in a large pot. Boil green beans until al dente - about 5-6 minutes. Drain and set aside. 0. In a separate pan, saute onions in 1 tablespoon olive oil until they're nice and brown. Remove and set aside. 0. In the same pan, add mushrooms and saute until soft. Add in enough flour to coat the mushrooms. Next, pour in the milk, whisking as you pour. Add water, cottage cheese, Parmesan, salt and pepper and whisk until the cottage cheese melts. Add the green beans into the mushroom sauce and stir to combine. 0. In a bowl, mix onions with breadcrumbs, Parmesan and water and stir to combine. 0. Spray a casserole dish with non-stick spray and pour in the green bean mixture. Top it with the onions and bake uncovered about 25 minutes. #burgfuelnutrition  #fueledbyburg  #weareburg  #burgstrong  #madeintheburg  #happyhealthyholidays  #holidayeats  #fuelyourfitness 
Green Bean Casserole 
Take holiday meals into your own hands by bringing your own healthy version of a holiday staple. Swipe for the calorie count, macro break down, and ingredients for my favorite green bean casserole! 🔘 1.5 lbs green beans, trimmed and cut into 2" pieces
🔘 8 oz mushrooms, sliced
🔘 3 tbsp whole wheat flour
🔘 1 cup unsweetened vanilla almond milk 🔘 1 cup water
🔘 2 tbsp low fat cottage cheese
🔘 1/4 cup Parmesan cheese, grated
🔘 1/2 teaspoon salt
🔘 1/4 teaspoon ground black pepper

For Onion Topping:
🔘 1 tbsp extra virgin olive oil
🔘 1 small onion, thinly sliced into circles
🔘 1/2 cup whole wheat breadcrumbs
🔘1/3 cup Parmesan cheese, grated
🔘 3 tbsp water

To Make:
	0.	Preheat oven to 375 degrees F.
	0.	Boil water in a large pot. Boil green beans until al dente - about 5-6 minutes. Drain and set aside.
	0.	In a separate pan, saute onions in 1 tablespoon olive oil until they're nice and brown. Remove and set aside.
	0.	In the same pan, add mushrooms and saute until soft. Add in enough flour to coat the mushrooms. Next, pour in the milk, whisking as you pour. Add water, cottage cheese, Parmesan, salt and pepper and whisk until the cottage cheese melts. Add the green beans into the mushroom sauce and stir to combine.
	0.	In a bowl, mix onions with breadcrumbs, Parmesan and water and stir to combine.
	0.	Spray a casserole dish with non-stick spray and pour in the green bean mixture. Top it with the onions and bake uncovered about 25 minutes.

#burgfuelnutrition #fueledbyburg #weareburg #burgstrong #madeintheburg #happyhealthyholidays #holidayeats #fuelyourfitness
Green Bean Casserole Take holiday meals into your own hands by bringing your own healthy version of a holiday staple. Swipe for the calorie count, macro break down, and ingredients for my favorite green bean casserole! 🔘 1.5 lbs green beans, trimmed and cut into 2" pieces 🔘 8 oz mushrooms, sliced 🔘 3 tbsp whole wheat flour 🔘 1 cup unsweetened vanilla almond milk 🔘 1 cup water 🔘 2 tbsp low fat cottage cheese 🔘 1/4 cup Parmesan cheese, grated 🔘 1/2 teaspoon salt 🔘 1/4 teaspoon ground black pepper For Onion Topping: 🔘 1 tbsp extra virgin olive oil 🔘 1 small onion, thinly sliced into circles 🔘 1/2 cup whole wheat breadcrumbs 🔘1/3 cup Parmesan cheese, grated 🔘 3 tbsp water To Make: 0. Preheat oven to 375 degrees F. 0. Boil water in a large pot. Boil green beans until al dente - about 5-6 minutes. Drain and set aside. 0. In a separate pan, saute onions in 1 tablespoon olive oil until they're nice and brown. Remove and set aside. 0. In the same pan, add mushrooms and saute until soft. Add in enough flour to coat the mushrooms. Next, pour in the milk, whisking as you pour. Add water, cottage cheese, Parmesan, salt and pepper and whisk until the cottage cheese melts. Add the green beans into the mushroom sauce and stir to combine. 0. In a bowl, mix onions with breadcrumbs, Parmesan and water and stir to combine. 0. Spray a casserole dish with non-stick spray and pour in the green bean mixture. Top it with the onions and bake uncovered about 25 minutes. #burgfuelnutrition  #fueledbyburg  #weareburg  #burgstrong  #madeintheburg  #happyhealthyholidays  #holidayeats  #fuelyourfitness 
Take holiday meals into your own hands! Worried about your holiday spread? Bring your own healthy version of a holiday staple. Swipe for the calorie count, macro break down, and ingredients for my favorite green bean casserole! 🔘 1.5 lbs green beans, trimmed and cut into 2" pieces
🔘 8 oz mushrooms, sliced
🔘 3 tbsp whole wheat flour
🔘 1 cup unsweetened vanilla almond milk 🔘 1 cup water
🔘 2 tbsp low fat cottage cheese
🔘 1/4 cup Parmesan cheese, grated
🔘 1/2 teaspoon salt
🔘 1/4 teaspoon ground black pepper

For Onion Topping:
🔘 1 tbsp extra virgin olive oil
🔘 1 small onion, thinly sliced into circles
🔘 1/2 cup whole wheat breadcrumbs
🔘1/3 cup Parmesan cheese, grated
🔘 3 tbsp water

To Make:
1. Preheat oven to 375 degrees F.
2. Boil water in a large pot. Boil green beans until al dente - about 5-6 minutes. Drain and set aside.
3. In a separate pan, saute onions in 1 tablespoon olive oil until they're nice and brown. Remove and set aside.
4. In the same pan, add mushrooms and saute until soft. Add in enough flour to coat the mushrooms. Next, pour in the milk, whisking as you pour. Add water, cottage cheese, Parmesan, salt and pepper and whisk until the cottage cheese melts. Add the green beans into the mushroom sauce and stir to combine.
5. In a bowl, mix onions with breadcrumbs, Parmesan and water and stir to combine.
6. Spray a casserole dish with non-stick spray and pour in the green bean mixture. Top it with the onions and bake uncovered about 25 minutes.

#burgfuelnutrition #fueledbyburg #weareburg #burgstrong #madeintheburg #happyhealthyholidays #holidayeats #fuelyourfitness
Take holiday meals into your own hands! Worried about your holiday spread? Bring your own healthy version of a holiday staple. Swipe for the calorie count, macro break down, and ingredients for my favorite green bean casserole! 🔘 1.5 lbs green beans, trimmed and cut into 2" pieces 🔘 8 oz mushrooms, sliced 🔘 3 tbsp whole wheat flour 🔘 1 cup unsweetened vanilla almond milk 🔘 1 cup water 🔘 2 tbsp low fat cottage cheese 🔘 1/4 cup Parmesan cheese, grated 🔘 1/2 teaspoon salt 🔘 1/4 teaspoon ground black pepper For Onion Topping: 🔘 1 tbsp extra virgin olive oil 🔘 1 small onion, thinly sliced into circles 🔘 1/2 cup whole wheat breadcrumbs 🔘1/3 cup Parmesan cheese, grated 🔘 3 tbsp water To Make: 1. Preheat oven to 375 degrees F. 2. Boil water in a large pot. Boil green beans until al dente - about 5-6 minutes. Drain and set aside. 3. In a separate pan, saute onions in 1 tablespoon olive oil until they're nice and brown. Remove and set aside. 4. In the same pan, add mushrooms and saute until soft. Add in enough flour to coat the mushrooms. Next, pour in the milk, whisking as you pour. Add water, cottage cheese, Parmesan, salt and pepper and whisk until the cottage cheese melts. Add the green beans into the mushroom sauce and stir to combine. 5. In a bowl, mix onions with breadcrumbs, Parmesan and water and stir to combine. 6. Spray a casserole dish with non-stick spray and pour in the green bean mixture. Top it with the onions and bake uncovered about 25 minutes. #burgfuelnutrition  #fueledbyburg  #weareburg  #burgstrong  #madeintheburg  #happyhealthyholidays  #holidayeats  #fuelyourfitness 
#ThatMomentWhen the view to the side of you is better than the view in front of you. That’s when you know you found your person. Sign up for Fitness Singles to find yours! #FitnessSingles #FindYourFit
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📸:@south.jersey.girl
#ThatMomentWhen  the view to the side of you is better than the view in front of you. That’s when you know you found your person. Sign up for Fitness Singles to find yours! #FitnessSingles  #FindYourFit  • • 📸:@south.jersey.girl
Quick carbs for halftime🏀
—————I like to offer various options and textures. You never know what will peak an athlete’s interest.
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My team likes chews, applesauce @gogosqueez, and @clifbar (e.g., nut-filled, Z bars).
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Quick carbs for halftime🏀 —————I like to offer various options and textures. You never know what will peak an athlete’s interest. . My team likes chews, applesauce @gogosqueez, and @clifbar (e.g., nut-filled, Z bars). .
I had a recent conversation with a nutrition coaching client I’d love to share:
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“Right now you are being tested. You ARE going to make it through this and be the strongest version of YOU possible in 2019.
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Challenge and adversity should be embraced. It’s only through challenge that we grow.
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With fitness, just like in life, sometimes we need to take ONE step backwards before taking TWO steps forward.
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You’ve got this and we are going to CRUSH YOUR GOALS together.
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Proud of you.”
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I’ve learned early on in my life that adversity was a BLESSING not a curse.💯
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Embrace challenge, adversity, and obstacles in your life as opportunities for growth.
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Adversity shouldn’t be feared, it should be CELEBRATED.🙌
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You can’t grow in the gym without TENSION and RESISTANCE right?
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It’s the same principle with life. 😉
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Double tap if you are going to CRUSH your goals this weekend.👊❤️
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PS - Who else is on team iced coffee even when it’s below 30 degrees outside?! ❄️😂
I had a recent conversation with a nutrition coaching client I’d love to share: ⠀ “Right now you are being tested. You ARE going to make it through this and be the strongest version of YOU possible in 2019. ⠀ Challenge and adversity should be embraced. It’s only through challenge that we grow. ⠀ With fitness, just like in life, sometimes we need to take ONE step backwards before taking TWO steps forward. ⠀ You’ve got this and we are going to CRUSH YOUR GOALS together. ⠀ Proud of you.” ⠀ I’ve learned early on in my life that adversity was a BLESSING not a curse.💯 ⠀ Embrace challenge, adversity, and obstacles in your life as opportunities for growth. ⠀ Adversity shouldn’t be feared, it should be CELEBRATED.🙌 ⠀ You can’t grow in the gym without TENSION and RESISTANCE right? ⠀ It’s the same principle with life. 😉 ⠀ Double tap if you are going to CRUSH your goals this weekend.👊❤️ ⠀ PS - Who else is on team iced coffee even when it’s below 30 degrees outside?! ❄️😂
Did a workout and quick run outside with the girls. Replenishing the bod with some super foods and hitting the books until it's time for some Friendsgiving festivities!
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#postworkout #postworkoutmeal #superfoods #shake #fuelyourfitness #friendsgiving #selfiesaturday
Thank goodness it’s the weekend...& I’m starting it right, been to the gym done my food shop now for breakfast! Big bowl of protein smoothie fruit & yoghurt, cup of Yorkshire tea & the Waitrose weekend magazine. A little bit of heaven right there💫 #weekendvibes #weekend #waitrose #proteinsmoothie #berries #breakfast #breakfastbowl #fuelyourfitness #yorkshiretea #relax #fuelyourbody #highprotein #strengthtraining #fitnessgoals #littlebitofheaven #saturdayvibes #saturdaymorning
Thank goodness it’s the weekend...& I’m starting it right, been to the gym done my food shop now for breakfast! Big bowl of protein smoothie fruit & yoghurt, cup of Yorkshire tea & the Waitrose weekend magazine. A little bit of heaven right there💫 #weekendvibes  #weekend  #waitrose  #proteinsmoothie  #berries  #breakfast  #breakfastbowl  #fuelyourfitness  #yorkshiretea  #relax  #fuelyourbody  #highprotein  #strengthtraining  #fitnessgoals  #littlebitofheaven  #saturdayvibes  #saturdaymorning 
Turkey Nachos for dinner tonight!! Sooooo good!!
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• cook ground turkey in frying pan, season with cumin, chilli powder, garlic powder, paprika and chilli pepper flakes •dice your veggies!
~green, yellow and red bell pepper, onion, banana peppers, jalapeños and olives! (Or whatever you like!)
•place parchment paper on cookie sheet, layer organic nacho chips, veggies, meat and cheese
•bake at 350 until cheese is good and melted, Squeeze on some Siracha and enjoy!!
•homemade guacamole on the side!~> put avocados in food processor, blend till smooth, add salt, pepper and lime juice. Blend a little more! (I usually add cilantro but we didn’t have any 😑) #fitnessfoodie #healthyfood #foodforfitness #nachos #healthynachos #turkeynachos #fuelyourbody #fuelyourfitness #eatyourveggies #healthylifestyle #fitnesslifestyle #fitfood #fitfuel #ieatcarbs #balanceddiet #balancedlifestyle #foodiesofinstagram #foodie #fitnessjourney #healthyrecipes #healthyeating #healthymeals #healthydinner #fitnessgirl #fitnesslife #fitnesslifestyle
Turkey Nachos for dinner tonight!! Sooooo good!! 🧀 🧀 🧀 🧀 🧀 🧀 🧀 • cook ground turkey in frying pan, season with cumin, chilli powder, garlic powder, paprika and chilli pepper flakes •dice your veggies! ~green, yellow and red bell pepper, onion, banana peppers, jalapeños and olives! (Or whatever you like!) •place parchment paper on cookie sheet, layer organic nacho chips, veggies, meat and cheese •bake at 350 until cheese is good and melted, Squeeze on some Siracha and enjoy!! •homemade guacamole on the side!~> put avocados in food processor, blend till smooth, add salt, pepper and lime juice. Blend a little more! (I usually add cilantro but we didn’t have any 😑) #fitnessfoodie  #healthyfood  #foodforfitness  #nachos  #healthynachos  #turkeynachos  #fuelyourbody  #fuelyourfitness  #eatyourveggies  #healthylifestyle  #fitnesslifestyle  #fitfood  #fitfuel  #ieatcarbs  #balanceddiet  #balancedlifestyle  #foodiesofinstagram  #foodie  #fitnessjourney  #healthyrecipes  #healthyeating  #healthymeals  #healthydinner  #fitnessgirl  #fitnesslife  #fitnesslifestyle 
Foodie Friday... Here's my go-to breakfast these days, and lots of fun variations to try! |LINK in BIO|
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*full disclaimer, none of my photos looked appetizing so I borrowed this one off my blog’s free portfolio
Foodie Friday... Here's my go-to breakfast these days, and lots of fun variations to try! |LINK in BIO| • • *full disclaimer, none of my photos looked appetizing so I borrowed this one off my blog’s free portfolio
The look I give when I hear Dr. Oz says carbs are evil.🙄🙄
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Both Fernando and I here agree that you should never trust Dr. Oz or anything he says.🤷🏻‍♂️
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Personal preference and your wants and needs should ALWAYS dictate macronutrient distribution.🔥
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Lower carbs may work for some, but not for others.
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Always opt for a custom protocol over some cookie cutter BS a media doctor is trying to sell you.👊❤️
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Double tap if you LOVE science and let me know who nailed this pose better - Me or Fernando from Iceland? 🙋🏻‍♂️😉😂👇🏼
The look I give when I hear Dr. Oz says carbs are evil.🙄🙄 ⠀ Both Fernando and I here agree that you should never trust Dr. Oz or anything he says.🤷🏻‍♂️ ⠀ Personal preference and your wants and needs should ALWAYS dictate macronutrient distribution.🔥 ⠀ Lower carbs may work for some, but not for others. ⠀ Always opt for a custom protocol over some cookie cutter BS a media doctor is trying to sell you.👊❤️ ⠀ Double tap if you LOVE science and let me know who nailed this pose better - Me or Fernando from Iceland? 🙋🏻‍♂️😉😂👇🏼
Whether you’re tracking and balancing your macros or focusing on eating mindfully this holiday season, getting through holiday eating can be a mine field! The holidays don’t have to be a time where goals go out the window. Follow these tips to help get you through the holidays and closer to your goals! .
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✅ Stay hydrated! Drink 1-2 glasses of water before and during your meal. Thirst is often confused as hunger, so get that H2O in! ✅ Eat your normal breakfast, lunch, snacks, dinner, etc... Going into a big meal, like Thanksgiving dinner/lunch, hungry will make it harder not to eat ALL THE FOODS! ✅ Try and fit in some movement that day. Go for a walk or run, play with the kids, play a pick up game, practice yoga, whatever you can. ✅ Build your plate mindfully. You don’t have to ignore the mac and cheese or sweet potatoes covered in marshmallows! Swipe to see how to build an epic holiday plate! ✅ Switch your focus! The holidays are a time to be with friends and family, don’t let food stress you! Your nutrition coaches are available if you have any questions! Please reach out, Lauren.BurgNutrition@gmail.com, or stop me at the gym! 
#fueledbyburg #madeintheburg #burgfuelnutrition #fuelyourfitness #holidaycheatsheet #holidayeats
Whether you’re tracking and balancing your macros or focusing on eating mindfully this holiday season, getting through holiday eating can be a mine field! The holidays don’t have to be a time where goals go out the window. Follow these tips to help get you through the holidays and closer to your goals! . . . ✅ Stay hydrated! Drink 1-2 glasses of water before and during your meal. Thirst is often confused as hunger, so get that H2O in! ✅ Eat your normal breakfast, lunch, snacks, dinner, etc... Going into a big meal, like Thanksgiving dinner/lunch, hungry will make it harder not to eat ALL THE FOODS! ✅ Try and fit in some movement that day. Go for a walk or run, play with the kids, play a pick up game, practice yoga, whatever you can. ✅ Build your plate mindfully. You don’t have to ignore the mac and cheese or sweet potatoes covered in marshmallows! Swipe to see how to build an epic holiday plate! ✅ Switch your focus! The holidays are a time to be with friends and family, don’t let food stress you! Your nutrition coaches are available if you have any questions! Please reach out, Lauren.BurgNutrition@gmail.com, or stop me at the gym! #fueledbyburg  #madeintheburg  #burgfuelnutrition  #fuelyourfitness  #holidaycheatsheet  #holidayeats 
I love this book.
—————Working in collegiate athletics, I experience more disordered eating practices than clinically-diagnosed eating disorders. Whether the student-athlete’s practices are intentional or unintentional, or a mix, their impacts on the body are the same.
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Regardless, it’s important to understand the spectrum, metabolic changes, behavioural therapy, and effective counselling strategies for those impacted.
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I love this book. —————Working in collegiate athletics, I experience more disordered eating practices than clinically-diagnosed eating disorders. Whether the student-athlete’s practices are intentional or unintentional, or a mix, their impacts on the body are the same. . Regardless, it’s important to understand the spectrum, metabolic changes, behavioural therapy, and effective counselling strategies for those impacted. .
Holiday Eating
Whether you’re tracking and balancing your macros or focusing on eating mindfully this holiday season, getting through holiday eating can be a mine field! The holidays don’t have to be a time where goals go out the window. Follow these tips to help get you through the holidays and closer to your goals! .
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✅ Stay hydrated! Drink 1-2 glasses of water before and during your meal. Thirst is often confused as hunger, so get that H2O in! ✅ Eat your normal breakfast, lunch, snacks, dinner, etc... Going into a big meal, like Thanksgiving dinner/lunch, hunger will make it harder not to eat ALL THE FOODS! ✅ Try and fit in some movement that day. Go for a walk or run, play with the kids, play a pick up game, practice yoga, whatever you can. ✅ Build your plate mindfully. You don’t have to ignore the mac and cheese or sweet potatoes covered in marshmallows! Swipe to see how to build an epic holiday plate! ✅Shift your focus!
The holidays are a time to be shared with friends and family, don’t let food stress you! Turn off your devices, and focus on quality time spent with loved ones, the food is just a plus 👍🏻😛 Your nutrition coaches are available if you have any questions! Please reach out, jen@burgcrossfit.com! 
#fueledbyburg #madeintheburg #burgfuelnutrition #fuelyourfitness #holidaycheatsheet #holidayeats
Holiday Eating Whether you’re tracking and balancing your macros or focusing on eating mindfully this holiday season, getting through holiday eating can be a mine field! The holidays don’t have to be a time where goals go out the window. Follow these tips to help get you through the holidays and closer to your goals! . . . ✅ Stay hydrated! Drink 1-2 glasses of water before and during your meal. Thirst is often confused as hunger, so get that H2O in! ✅ Eat your normal breakfast, lunch, snacks, dinner, etc... Going into a big meal, like Thanksgiving dinner/lunch, hunger will make it harder not to eat ALL THE FOODS! ✅ Try and fit in some movement that day. Go for a walk or run, play with the kids, play a pick up game, practice yoga, whatever you can. ✅ Build your plate mindfully. You don’t have to ignore the mac and cheese or sweet potatoes covered in marshmallows! Swipe to see how to build an epic holiday plate! ✅Shift your focus! The holidays are a time to be shared with friends and family, don’t let food stress you! Turn off your devices, and focus on quality time spent with loved ones, the food is just a plus 👍🏻😛 Your nutrition coaches are available if you have any questions! Please reach out, jen@burgcrossfit.com! #fueledbyburg  #madeintheburg  #burgfuelnutrition  #fuelyourfitness  #holidaycheatsheet  #holidayeats 
Holiday Eating
Whether you’re tracking and balancing your macros or focusing on eating mindfully this holiday season, getting through holiday eating can be a mine field! The holidays don’t have to be a time where goals go out the window. Follow these tips to help get you through the holidays and closer to your goals! .
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✅ Stay hydrated! Drink 1-2 glasses of water before and during your meal. Thirst is often confused as hunger, so get that H2O in! ✅ Eat your normal breakfast, lunch, snacks, dinner, etc... Going into a big meal, like Thanksgiving dinner/lunch, hunger will make it harder not to eat ALL THE FOODS! ✅ Try and fit in some movement that day. Go for a walk or run, play with the kids, play a pick up game, practice yoga, whatever you can. ✅ Build your plate mindfully. You don’t have to ignore the mac and cheese or sweet potatoes covered in marshmallows! Swipe to see how to build an epic holiday plate! ✅Shift your focus!
The holidays are a time to be shared with friends and family, don’t let food stress you! Turn off your devices, and focus on quality time spent with loved ones, the food is just a plus 👍🏻😛 Your nutrition coaches are available if you have any questions! Please reach out, jen@burgcrossfit.com! 
#fueledbyburg #madeintheburg #burgfuelnutrition #fuelyourfitness #holidaycheatsheet #holidayeats
Holiday Eating Whether you’re tracking and balancing your macros or focusing on eating mindfully this holiday season, getting through holiday eating can be a mine field! The holidays don’t have to be a time where goals go out the window. Follow these tips to help get you through the holidays and closer to your goals! . . . ✅ Stay hydrated! Drink 1-2 glasses of water before and during your meal. Thirst is often confused as hunger, so get that H2O in! ✅ Eat your normal breakfast, lunch, snacks, dinner, etc... Going into a big meal, like Thanksgiving dinner/lunch, hunger will make it harder not to eat ALL THE FOODS! ✅ Try and fit in some movement that day. Go for a walk or run, play with the kids, play a pick up game, practice yoga, whatever you can. ✅ Build your plate mindfully. You don’t have to ignore the mac and cheese or sweet potatoes covered in marshmallows! Swipe to see how to build an epic holiday plate! ✅Shift your focus! The holidays are a time to be shared with friends and family, don’t let food stress you! Turn off your devices, and focus on quality time spent with loved ones, the food is just a plus 👍🏻😛 Your nutrition coaches are available if you have any questions! Please reach out, jen@burgcrossfit.com! #fueledbyburg  #madeintheburg  #burgfuelnutrition  #fuelyourfitness  #holidaycheatsheet  #holidayeats 
So ready for breakfast this morning...this yummy fruity protein smoothie bowl hit the spot after an ace strength session! #breakfast #breakfastbowl #proteinsmoothiebowl #fageyogurt #berries #fuelyourbody #fuelyourbodyright #fuelyourfitness #highprotein
#Repost @thomasjohnhurford (@get_repost)
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Fuel your fitness with major nutrition @nolongeramyth this blue raspberry creatine is still the best tasting creatine Iv used. 
You can also use promo code thurford25 for 25% off any major nutrition products. 
#creatine #creatinemonohydrate #nolongeramyth #fitness #fitnessfuel #fuelyourfitness #gym #supplements
Friday Fuel 💪🏾
Protein Pancake 🥞 
1 scoop of protein
1 egg
A splash of almond milk
Mix, and cook 👨‍🍳 Greek yoghurt and strawberries on top 😋
Delicious hot brekkie on a cold winter morning xx
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#fridayfuel #breakfast #healthy #proteinpancakes #yum #yummy #delicious #simple #easy #recipes #foodporn #instafood #fuelyourfitness #foodideas #breakfastideas #personaltrainer #eatwell #tastesgood
STUFFED PEPPERS 
Stuffed peppers is a dish that exists in different names and forms around the world. It consists of hollowed or halved peppers (typically bell peppers), filled with any of a variety of fillings, often including meat, vegetables, cheese, rice, or sauce. They are usually assembled by filling the cavities of the peppers and then cooking.

Stuffed peppers in American cuisine is a dish where bell peppers (often the green, yellow, and red varieties) are typically filled with a stuffing such as ground beef, mixed with bread crumbs or cooked rice, eggs, herbs, and spices (especially paprika and parsley) and cheese. Recipes vary but often include the removal of the seeds of the pepper, boiling them, stuffing them, covering them with cheese, and baking or alternatively cooking them on the stove top at a slow simmer in canned tomato sauce until the peppers are soft. A sauce may be served with them, often a tomato sauce, but this, too, varies greatly. 
Recipe on the website soon. .
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#healthydinnerrecipes #healthydinnerideas #healthydinner #healthyrecipes #healthyfood #healthydinners #foodie #healthylifestyle #food #cleaneating #nutritiousanddelicious #cleaneatingrecipe #fitfood #healthydinnerrecipe #healthy #nutrition #greens #dinnerideas #italianfood #deliciousandnutritious #healthyeating #fuelyourfitness #foodblog #mealprepping #healthydinnerchoice #simpleandhealthy #nutritiousmeals #healthyanddelicious #easyrecipes #healthyandtasty
STUFFED PEPPERS Stuffed peppers is a dish that exists in different names and forms around the world. It consists of hollowed or halved peppers (typically bell peppers), filled with any of a variety of fillings, often including meat, vegetables, cheese, rice, or sauce. They are usually assembled by filling the cavities of the peppers and then cooking. Stuffed peppers in American cuisine is a dish where bell peppers (often the green, yellow, and red varieties) are typically filled with a stuffing such as ground beef, mixed with bread crumbs or cooked rice, eggs, herbs, and spices (especially paprika and parsley) and cheese. Recipes vary but often include the removal of the seeds of the pepper, boiling them, stuffing them, covering them with cheese, and baking or alternatively cooking them on the stove top at a slow simmer in canned tomato sauce until the peppers are soft. A sauce may be served with them, often a tomato sauce, but this, too, varies greatly. Recipe on the website soon. . . . . . #healthydinnerrecipes  #healthydinnerideas  #healthydinner  #healthyrecipes  #healthyfood  #healthydinners  #foodie  #healthylifestyle  #food  #cleaneating  #nutritiousanddelicious  #cleaneatingrecipe  #fitfood  #healthydinnerrecipe  #healthy  #nutrition  #greens  #dinnerideas  #italianfood  #deliciousandnutritious  #healthyeating  #fuelyourfitness  #foodblog  #mealprepping  #healthydinnerchoice  #simpleandhealthy  #nutritiousmeals  #healthyanddelicious  #easyrecipes  #healthyandtasty 
Today I am sharing on the blog Tips For Staying On Track During The Holidays! Have you tried @optimumnutrition cake bites and almonds?? Talk about an amazing treat and full of protein!  Plus you can pick them up at @Walmart !! #optimumnutritionatwalmart #ic #ad (Link is in profile)
Today I am sharing on the blog Tips For Staying On Track During The Holidays! Have you tried @optimumnutrition cake bites and almonds?? Talk about an amazing treat and full of protein! Plus you can pick them up at @Walmart !! #optimumnutritionatwalmart  #ic  #ad  (Link is in profile)
Fuel your fitness with major nutrition @nolongeramyth this blue raspberry creatine is still the best tasting creatine Iv used. 
You can also use promo code thurford25 for 25% off any major nutrition products. 
#creatine #creatinemonohydrate #nolongeramyth #fitness #fitnessfuel #fuelyourfitness #gym #supplements
"The most important project you'll ever work on is you!"
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Muscle with a Motor co-founder and Cut Complex formulator @grizz_283 continues to amaze us with his transformation!
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Down 45 lbs and counting! Keep up the great work Bryan! 🙌
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Cut Complex is sold on Amazon (link to purchase ☝️) and at @azfitco in Chandler, AZ! Get yours today!
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#fuelyourfitness
"The most important project you'll ever work on is you!" . Muscle with a Motor co-founder and Cut Complex formulator @grizz_283 continues to amaze us with his transformation! . Down 45 lbs and counting! Keep up the great work Bryan! 🙌 . Cut Complex is sold on Amazon (link to purchase ☝️) and at @azfitco in Chandler, AZ! Get yours today! . #fuelyourfitness 
Thursday means time to preorder! Don’t let Thanksgiving plans get you off track the rest of the week. Let Box Bistro fuel your fitness before, during and/or after Turkey day with our pre order options #boxbistro#fuelyourfitness#holiday#thanksgivingoptions#mealprep#gourmettogo
Last nights dinner! Kind of a cheat, didn’t feel like cooking a big meal so my sissy and I add extras to make this super yummy!
•margherita pizza from FarmBoy easy on the cheese
•added cooked chicken (cut into think pieces, cook in frying pan with avocado oil, salt, pepper, red chilli pepper flakes and Italian seasoning •add kale and/or spinach
•add hemp hearts
•drizzle on some Siracha •put in the oven at 350 for 15min
•top with fresh basil
Sooooooo good!! #cheatmeal #eatyourveggies #eatyourgreens #fitnessfoodie #ieatcarbs #fuelyourbody #fuelyourfitness #makeithealthy #healthylifestyle #healthyliving #balancedeating #balancedeatingrealfood #fitnessfood #foodforfitness #ilovepizza #healthypizza #fitnessjourney
Last nights dinner! Kind of a cheat, didn’t feel like cooking a big meal so my sissy and I add extras to make this super yummy! •margherita pizza from FarmBoy easy on the cheese •added cooked chicken (cut into think pieces, cook in frying pan with avocado oil, salt, pepper, red chilli pepper flakes and Italian seasoning •add kale and/or spinach •add hemp hearts •drizzle on some Siracha •put in the oven at 350 for 15min •top with fresh basil Sooooooo good!! #cheatmeal  #eatyourveggies  #eatyourgreens  #fitnessfoodie  #ieatcarbs  #fuelyourbody  #fuelyourfitness  #makeithealthy  #healthylifestyle  #healthyliving  #balancedeating  #balancedeatingrealfood  #fitnessfood  #foodforfitness  #ilovepizza  #healthypizza  #fitnessjourney 
What makes Fueled By Tony Stephan Nutrition Coaching different from everything else?
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✅What we do: 100% customized nutrition program based on your individual wants and needs. No two plans for clients are identical. This is designed to fit into your lifestyle and be sustainable in the long run. ⠀
❌Other Coaches: A one size fits all approach for clients that results in cookie cutter programs sent to multiple individuals with different wants and needs.
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✅What we do: Long lasting sustainable nutrition programs. We don’t do 60 day challenges or 30 day fixes. We produce LIFE LONG transformations with nutrition.
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❌Other coaches: Quick fix mentality nutrition protocols that usually use low calorie diets to produce quick results that aren’t sustainable in the long run.
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✅What we do: A flexible approach to nutrition that has NO foods be off limits. I teach my clients how to eat the foods that they enjoy and still see results by using My Fitness Pal. The progress you see during this program is sustainable long term because you never restrict yourself of foods you enjoy.
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❌Other Coaches: Restrictive meal plans that set certain foods as”off-limit” and make the client feel restricted and deprived.
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✅What we do: Getting clients to lose weight and perform their best in the gym with the MOST amount of food possible and the LEAST amount of cardio.
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❌Other Coaches: Low calorie starvation type diets that leave the client lacking energy and feeling horrible.
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✅What we do: Working with a licensed nutrition professional (Registered Dietitian) with 10 years of client transformations. If you value working with an expert and enjoy receiving a luxury class customer service experience, you are in the right place.
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❌Other Coaches: Unqualified individuals without any schooling, credentials, or real client experience, offering nutrition plans and putting consumers health at risk.
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Sound like a program YOU could be successful with?😊
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Feel free to DM me and let’s chat to see if you’d be a good fit to join our team!❤️💪
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And double tap if you are all about SUSTAINABLE nutrition programs!👊😉
What makes Fueled By Tony Stephan Nutrition Coaching different from everything else? ⠀ ✅What we do: 100% customized nutrition program based on your individual wants and needs. No two plans for clients are identical. This is designed to fit into your lifestyle and be sustainable in the long run. ⠀ ❌Other Coaches: A one size fits all approach for clients that results in cookie cutter programs sent to multiple individuals with different wants and needs. ⠀ ✅What we do: Long lasting sustainable nutrition programs. We don’t do 60 day challenges or 30 day fixes. We produce LIFE LONG transformations with nutrition. ⠀ ❌Other coaches: Quick fix mentality nutrition protocols that usually use low calorie diets to produce quick results that aren’t sustainable in the long run. ⠀ ✅What we do: A flexible approach to nutrition that has NO foods be off limits. I teach my clients how to eat the foods that they enjoy and still see results by using My Fitness Pal. The progress you see during this program is sustainable long term because you never restrict yourself of foods you enjoy. ⠀ ❌Other Coaches: Restrictive meal plans that set certain foods as”off-limit” and make the client feel restricted and deprived. ⠀ ✅What we do: Getting clients to lose weight and perform their best in the gym with the MOST amount of food possible and the LEAST amount of cardio. ⠀ ❌Other Coaches: Low calorie starvation type diets that leave the client lacking energy and feeling horrible. ⠀ ✅What we do: Working with a licensed nutrition professional (Registered Dietitian) with 10 years of client transformations. If you value working with an expert and enjoy receiving a luxury class customer service experience, you are in the right place. ⠀ ❌Other Coaches: Unqualified individuals without any schooling, credentials, or real client experience, offering nutrition plans and putting consumers health at risk. ⠀ Sound like a program YOU could be successful with?😊 ⠀ Feel free to DM me and let’s chat to see if you’d be a good fit to join our team!❤️💪 ⠀ And double tap if you are all about SUSTAINABLE nutrition programs!👊😉
Work Out. Donate. Be part of it. The GYM and Movember are joining forces to stop men dying to young #moveformovember. Together we can make a difference for men's health - in prostate cancer, mental health and suicide prevention ❤️. That's exactly what I did today went and got involved 💪🏼💪🏼💪🏼. Stairmaster, running machine and rowing machine and took part in my first Strong(wo)man session and loveddddd it 😁. Fighting fit and eating clean is as important for my mind as it is for my body, I've been well fed today 💯
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#movember #mentalhealthawareness #slimmingworldtargetmember #slimmingworlduk #gymflow #bodymagic⭐️ #committofit #healthandfitness #healthandwellness #myfitnessjourney #exercise  #transformationjourney #changeyourlife #newme #fitgirllife #nevergiveup #dreambody #lifestyleblogger #weightlossblogger #instafit #timetomakeachange #timewaitsfornoone⏳ #strongisthenewsexy #bodybuildingwomen #fuelyourfitness #eatclean #makingmemories❤️ #knowledgeispower #💯
Work Out. Donate. Be part of it. The GYM and Movember are joining forces to stop men dying to young #moveformovember . Together we can make a difference for men's health - in prostate cancer, mental health and suicide prevention ❤️. That's exactly what I did today went and got involved 💪🏼💪🏼💪🏼. Stairmaster, running machine and rowing machine and took part in my first Strong(wo)man session and loveddddd it 😁. Fighting fit and eating clean is as important for my mind as it is for my body, I've been well fed today 💯 . . . . . . . . #movember  #mentalhealthawareness  #slimmingworldtargetmember  #slimmingworlduk  #gymflow  #bodymagic ⭐️ #committofit  #healthandfitness  #healthandwellness  #myfitnessjourney  #exercise  #transformationjourney  #changeyourlife  #newme  #fitgirllife  #nevergiveup  #dreambody  #lifestyleblogger  #weightlossblogger  #instafit  #timetomakeachange  #timewaitsfornoone ⏳ #strongisthenewsexy  #bodybuildingwomen  #fuelyourfitness  #eatclean  #makingmemories ❤️ #knowledgeispower  #💯
I don’t know about you, but I LOVE trying new things. Food, fitness, or life, I love putting myself into new, different situations.
In May, I went to Hawaii (yes, please take me back). It was amazing. It pushed me out of my comfort zone in so many ways. I went in the ocean (didn’t think I was a fan, but I love it). I went surfing (thought I would fall and die, but guess what I LIVED). I tried amazing sushi (guess what, I actually didn’t mind it). Oh, and the sun, IT is MY FAVORITE.
My advise to you, try as many new things as you possibly can. You never know when you will end up falling in love with it. Don’t pass up any opportunity that could be good for you. Take the risk.
🎉
You have just as much of a chance to love it as you do to hate it! What is one thing that you have tried in life and ended up loving!?!⬇️#gymmotivation#letsgethealthy#healthymindhealthybody#mentalgains#transformyourself#Collegefitness#collegefitlife#Findthebalance#iifym#ifitmeetsyourmacros#guiltfreeeating#strongnotskinny#fuelyourfitness#foodisfuel#Girlgains#girlswholiftheavy#strengthfeed#ftfcommunity#purecommunity#Fuelyourfitlife#balanceyourself#collegeweightloss#healthyweightloss#collegegirls#collegestudent#ditchthediet
I don’t know about you, but I LOVE trying new things. Food, fitness, or life, I love putting myself into new, different situations. In May, I went to Hawaii (yes, please take me back). It was amazing. It pushed me out of my comfort zone in so many ways. I went in the ocean (didn’t think I was a fan, but I love it). I went surfing (thought I would fall and die, but guess what I LIVED). I tried amazing sushi (guess what, I actually didn’t mind it). Oh, and the sun, IT is MY FAVORITE. My advise to you, try as many new things as you possibly can. You never know when you will end up falling in love with it. Don’t pass up any opportunity that could be good for you. Take the risk. 🎉 You have just as much of a chance to love it as you do to hate it! What is one thing that you have tried in life and ended up loving!?!⬇️#gymmotivation #letsgethealthy #healthymindhealthybody #mentalgains #transformyourself #Collegefitness #collegefitlife #Findthebalance #iifym #ifitmeetsyourmacros #guiltfreeeating #strongnotskinny #fuelyourfitness #foodisfuel #Girlgains #girlswholiftheavy #strengthfeed #ftfcommunity #purecommunity #Fuelyourfitlife #balanceyourself #collegeweightloss #healthyweightloss #collegegirls #collegestudent #ditchthediet 
Working to improve mood & mental health starts with nourishing the body & gut. 👌🏻🥬🥩🧘🏼‍♀️ #eatforhealth #healtheguthealthebody #nourishbowl #wellnesswednesday
Fun Fact: Many of those who hate coconut love our Coconut Clusters!!
Why?! The 100% organic coconut brings out rich flavors that combine with the chocolate making it a new something special!
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Do yourself a favor and order yours NOW!
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#fuelyourfitness#workouttoeat #vegan#vegetarian #dessert#chocolate#dairyfree #glutenfree #coconut#workout#health#transformationtuesday #heathyeating#diet#veganfoodshare #fitspo#organic#organicfood #selflove#gym #balance #strengthfeed #positivevibes #wholefoods #traderjoes#sweetandsalty #veganchocolate #bestveganfood #purechocolate#purecommunity
Fun Fact: Many of those who hate coconut love our Coconut Clusters!! Why?! The 100% organic coconut brings out rich flavors that combine with the chocolate making it a new something special! . . Do yourself a favor and order yours NOW! . . #fuelyourfitness #workouttoeat  #vegan #vegetarian  #dessert #chocolate #dairyfree  #glutenfree  #coconut #workout #health #transformationtuesday  #heathyeating #diet #veganfoodshare  #fitspo #organic #organicfood  #selflove #gym  #balance  #strengthfeed  #positivevibes  #wholefoods  #traderjoes #sweetandsalty  #veganchocolate  #bestveganfood  #purechocolate #purecommunity 
Big salads make up a large part of my diet. 🥗🥑🥦🥒🥕🥚🍤 Healthy and balanced 90-95 percent of the time but chocolate always! 🍫😉 .
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#healthyeats #healthylifestyle #bigsalads #lotsofveggies #colorfulfoods #foodie #foodgram #instafoodie #foodiesofig #foodiesofinstagram #marathonrunner #distancerunner #runnerwhoeats #fuelyourfitness #fuelyourruns #runningfuel #nutrition #goodeats #healthandwellness #healthydiet
The base phase is about more than miles on miles on miles. 🤸🏼‍♀️🏃🏼‍♀️🚴🏼‍♀️ It’s about creating a solid foundation to go from & that foundation needs to include nutrition, mental health & muscle recovery. Read my latest post on ‘More Than Fitness’ up on the website now to learn more! 🍌📚🍳🧘🏼‍♀️ #athletelife #basebuilding #wellnessthatworks #fitnessmotivation
The base phase is about more than miles on miles on miles. 🤸🏼‍♀️🏃🏼‍♀️🚴🏼‍♀️ It’s about creating a solid foundation to go from & that foundation needs to include nutrition, mental health & muscle recovery. Read my latest post on ‘More Than Fitness’ up on the website now to learn more! 🍌📚🍳🧘🏼‍♀️ #athletelife  #basebuilding  #wellnessthatworks  #fitnessmotivation 
Okay this small addition is a game changer!!! Try drizzling a little peanut butter on your dark chocolate sea salt @rxbar (you can thank me later) HAPPY HUMP DAY FOLKS
Okay this small addition is a game changer!!! Try drizzling a little peanut butter on your dark chocolate sea salt @rxbar (you can thank me later) HAPPY HUMP DAY FOLKS
If you were to say “screw it” until the end of the holiday season, you’ll be looking at about 40 days of completely off-track nutrition. ⠀
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That’s 40 days to do some serious damage, undo some of your progress thus far, and set yourself up to be further away from your goals come January 1st.⠀
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But, with these three strategies, you’ll only have 6 to 10 less-than-perfect days with your nutrition during the entire holiday season. ⠀
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Better yet: you'll have the flexibility to truly enjoy the holidays with your friends and family, not feel like absolute crap, and still be on track towards your goals.⠀
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Get the strategy. Link in bio!⠀
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#fuelyourfitness #teamfyf #macros #nutrition #crossfit #fitness #strength #iifym #weightlifting #npc #bodybuilding #flexibledieting #flexibleeating #flexiblenutrition #weightloss #musclegain #bodyfatloss #performance #holidayseason  #athlete #healthy #recipes #healthyrecipes #macronutrition #bodytransformation #holidaychallenge  #abs #crossfitathlete #nutritioncoach #nutritioncoaching
If you were to say “screw it” until the end of the holiday season, you’ll be looking at about 40 days of completely off-track nutrition. ⠀ ⠀ That’s 40 days to do some serious damage, undo some of your progress thus far, and set yourself up to be further away from your goals come January 1st.⠀ ⠀ But, with these three strategies, you’ll only have 6 to 10 less-than-perfect days with your nutrition during the entire holiday season. ⠀ ⠀ Better yet: you'll have the flexibility to truly enjoy the holidays with your friends and family, not feel like absolute crap, and still be on track towards your goals.⠀ ⠀ Get the strategy. Link in bio!⠀ ••• #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #bodyfatloss  #performance  #holidayseason  #athlete  #healthy  #recipes  #healthyrecipes  #macronutrition  #bodytransformation  #holidaychallenge  #abs  #crossfitathlete  #nutritioncoach  #nutritioncoaching 
I’m not even kidding when I say NUTRITIONAL compliance and staying focused in how your fuel your fitness is the #1 key component to creating a physique you are proud of. Not many of us are competitive athletes but we are training and fueling for life. Make it a priority. Let me help. I know it all too well because I have lived life unhealthy and overweight and depleted and competing. I have finally found balance and can enjoy my life and have fun with my beautiful family and enjoy both of my careers as a teacher and gym owner/trainer/instructor WITHOUT fatigue ! #fuelyourfitness #shannonconnorsfitness #unbreakable 7162491083 or DM for help with your nutritional programming !!
I’m not even kidding when I say NUTRITIONAL compliance and staying focused in how your fuel your fitness is the #1  key component to creating a physique you are proud of. Not many of us are competitive athletes but we are training and fueling for life. Make it a priority. Let me help. I know it all too well because I have lived life unhealthy and overweight and depleted and competing. I have finally found balance and can enjoy my life and have fun with my beautiful family and enjoy both of my careers as a teacher and gym owner/trainer/instructor WITHOUT fatigue ! #fuelyourfitness  #shannonconnorsfitness  #unbreakable  7162491083 or DM for help with your nutritional programming !!
Just gone 7.30am and the rings are almost closed 🙌🏻💪🏻 .. does anyone else get as competitive with themselves about closing these daily as I do!? 😂
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@apple #dailygoal #dailymovement #movement #getmoving #closetherings #competitive #workout #exercisegoals #health #fitness #healthy #lifestyle #activeliving #fuelyourfitness #personaltrainer #classinstructor #beactive #betterforit #tonicitypt
Doing everything right and seeing no results? Your body's stress response could be in overdrive. ⠀
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There are five Root Causes that put your body into stress mode. When your body is stressed, the last thing it's worried about is helping you drop a few pounds. They are:⠀
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1️⃣ Chronic emotional & mental stress⠀
Between work, family, and other obligations, you feel like you have no time for yourself and certainly not enough for a good night's rest.⠀
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2️⃣ Food triggers⠀
You're constantly exposing yourself to foods that may be causing inflammation, not getting enough nutrients, or experiencing blood sugar dips and spikes.⠀
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3️⃣ Gut imbalances⠀
Your gut microbiome is imbalanced or gut lining is damaged as a result of exposure to food triggers, stress, and certain medications.⠀
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4️⃣ Toxic overloads⠀
You're overexposed to toxins via household products, foods, and the environment. Or, your natural detoxification process is under-functioning.⠀
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5️⃣ Stealth infections⠀
You have an infection that activates your immune system chronically.⠀
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These Root Causes were coined by Dr. Aviva Romm (@avivaromm), author of "The Adrenal Thyroid Revolution", which we highly recommend if you're looking to learn more.⠀
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#fuelyourfitness #teamfyf #macros #nutrition #crossfit #fitness #strength #iifym #weightlifting #npc #bodybuilding #flexibledieting #flexibleeating #flexiblenutrition #weightloss #musclegain #bodyfatloss #performance #transformationtuesday #athlete #stress  #avivaromm #adrenalthyroidrevolution  #macronutrition #bodytransformation #shreddingseason #abs #crossfitathlete #nutritioncoach #nutritioncoaching
Doing everything right and seeing no results? Your body's stress response could be in overdrive. ⠀ ⠀ There are five Root Causes that put your body into stress mode. When your body is stressed, the last thing it's worried about is helping you drop a few pounds. They are:⠀ ⠀ 1️⃣ Chronic emotional & mental stress⠀ Between work, family, and other obligations, you feel like you have no time for yourself and certainly not enough for a good night's rest.⠀ ⠀ 2️⃣ Food triggers⠀ You're constantly exposing yourself to foods that may be causing inflammation, not getting enough nutrients, or experiencing blood sugar dips and spikes.⠀ ⠀ 3️⃣ Gut imbalances⠀ Your gut microbiome is imbalanced or gut lining is damaged as a result of exposure to food triggers, stress, and certain medications.⠀ ⠀ 4️⃣ Toxic overloads⠀ You're overexposed to toxins via household products, foods, and the environment. Or, your natural detoxification process is under-functioning.⠀ ⠀ 5️⃣ Stealth infections⠀ You have an infection that activates your immune system chronically.⠀ ⠀ These Root Causes were coined by Dr. Aviva Romm (@avivaromm), author of "The Adrenal Thyroid Revolution", which we highly recommend if you're looking to learn more.⠀ ••• #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #bodyfatloss  #performance  #transformationtuesday  #athlete  #stress  #avivaromm  #adrenalthyroidrevolution  #macronutrition  #bodytransformation  #shreddingseason  #abs  #crossfitathlete  #nutritioncoach  #nutritioncoaching 
After eating fairly badly all day as had hangover munchies I’ve reset the balance with my tea...lovely chicken stir fry with veggies, protein noodles, ginger & chilli. #barenakednoodles #proteinnoodles #stirfry #eatwell #eatgoodfeelgood #fuelyourfitness #easysupper
Persistence guarantees that results are inevitable. Even if I feel like I've been beaten up! It's true what doesn't kill you makes u stronger both mentally and physically 💪🏼❤️. I know this journey will be a long one but uno what I'm on that path and the only way is forward😁. Not sure I'll be saying that tomorrow 🤣. It can only get easier right?
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#slimmingworldtargetmember #joinme #gymflow #bodymagic⭐️ #committofit #healthandfitness #healthandwellness #myfitnessjourney #exercise #fitfam #transformationjourney #changeyourlife #newme #fitgirllife #nevergiveup #dreambody #lifestyleblogger #weightlossblogger #instafit #timetomakeachange #timewaitsfornoone⏳ #strongisthenewsexy #bodybuilding #muscles #fuelyourfitness #plantpowered #eatclean #makingmemories❤️ #knowledgeispower #💯
Persistence guarantees that results are inevitable. Even if I feel like I've been beaten up! It's true what doesn't kill you makes u stronger both mentally and physically 💪🏼❤️. I know this journey will be a long one but uno what I'm on that path and the only way is forward😁. Not sure I'll be saying that tomorrow 🤣. It can only get easier right? . . . . . . . . #slimmingworldtargetmember  #joinme  #gymflow  #bodymagic ⭐️ #committofit  #healthandfitness  #healthandwellness  #myfitnessjourney  #exercise  #fitfam  #transformationjourney  #changeyourlife  #newme  #fitgirllife  #nevergiveup  #dreambody  #lifestyleblogger  #weightlossblogger  #instafit  #timetomakeachange  #timewaitsfornoone ⏳ #strongisthenewsexy  #bodybuilding  #muscles  #fuelyourfitness  #plantpowered  #eatclean  #makingmemories ❤️ #knowledgeispower  #💯
Tasty tuesday was a hit!!! Thank you to our generous sponsor @dare_cafe. 
Fuel up before and after workouts with dare cafe around the corner, as they know only too well how to look after our Snap Members ...(they are also members too 😎) Be sure to join us for our other events in the club 😁😁😁😁😁 Snap Maroubra... a place to be  where team is together 🏋️‍♂️🤸‍♀️😊 #fitness #foodie #snapfitnessmaroubra #tasty #maroubra #darecafemaroubra #healthy #seriouslygoodfood #fuelyourfitness  #workout #nutrition #healthylifestyle #healthyfood #ourmembersrock #youareworthit
Tasty tuesday was a hit!!! Thank you to our generous sponsor @dare_cafe. Fuel up before and after workouts with dare cafe around the corner, as they know only too well how to look after our Snap Members ...(they are also members too 😎) Be sure to join us for our other events in the club 😁😁😁😁😁 Snap Maroubra... a place to be where team is together 🏋️‍♂️🤸‍♀️😊 #fitness  #foodie  #snapfitnessmaroubra  #tasty  #maroubra  #darecafemaroubra  #healthy  #seriouslygoodfood  #fuelyourfitness  #workout  #nutrition  #healthylifestyle  #healthyfood  #ourmembersrock  #youareworthit 
A little Monday Motivation!
Setting goals and then executing a 
plan to attain them takes perseverance & dedication. ▪
It can be overwhelming when we think about what we need to do to reach our goals. Breaking them into smaller, achievable goals seems less scary.
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 Having a coach who can guide you and help you understand why and what you need to do can save you alot of time and frustration. 
Stop thinking and start doing!
Let's do it together!
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DM or e-mail me at: info@ultimatefitnessandwellness.com
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Let's start this week!
Happy Monday my Friends!!😍💜
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#fitfam #fitspo #fitchick #goals #gains #dietgirl4u #nutritionist #healthyeats #dietsdontwork #dietitian #wellness  #personaltrainer #mondaymotivation #inspire #justdoit #keepitreal #lifestyle #weightlossgoals #weightloss #fitlifestyle #foodforfuel #eatforhealth #girlswholift #fuelyourfitness #inspirehealth #bestlife #glutenfree #physique #changeisgood #mealplan
A little Monday Motivation! Setting goals and then executing a plan to attain them takes perseverance & dedication. ▪ It can be overwhelming when we think about what we need to do to reach our goals. Breaking them into smaller, achievable goals seems less scary. ▪ Having a coach who can guide you and help you understand why and what you need to do can save you alot of time and frustration. Stop thinking and start doing! Let's do it together! ▪ DM or e-mail me at: info@ultimatefitnessandwellness.com ▪ Let's start this week! Happy Monday my Friends!!😍💜 ▪ #fitfam  #fitspo  #fitchick  #goals  #gains  #dietgirl4u  #nutritionist  #healthyeats  #dietsdontwork  #dietitian  #wellness  #personaltrainer  #mondaymotivation  #inspire  #justdoit  #keepitreal  #lifestyle  #weightlossgoals  #weightloss  #fitlifestyle  #foodforfuel  #eatforhealth  #girlswholift  #fuelyourfitness  #inspirehealth  #bestlife  #glutenfree  #physique  #changeisgood  #mealplan 
Woooo #MealPrepMonday coming in haaawt.
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Actually everything is cold now in the fridge, but you know what I’m sayin’... 🔥🍽
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M1 - Zucchini Stir Fry & Chicken Breakfast Sausage
M2 - Chicken Fajita Soup (post coming soon due to requests for the recipe!)
M3 - Burrito Bowl: Ground Turkey on Shredded Iceberg with Black Beans, Banana Peppers, Salsa and Guac
M4 - Beef Bolognese on Spaghetti Squash with Broccoli
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Real, whole foods. Minimal Ingredient. Simple Preparation. Key to feeling great for fitness and for living my damn life!
💪🏼♥️😜
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@rpstrength #rpstrength #rplifestyle #rpstrengthdiet
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#barbellbettysclub #crossfitironspider #eatwell #fuelyourbody #fuelyourfitness 
#crossfitnewbie #crossfit #girlswithmuscles #progressnotperfection #girlswhotrain  #mealprepsunday #mealprep #mealplanning #mealplan #nutrition #fitfood #healthyfood #eatwell #eatrealfood #foodisfuel #healthyeating #cleaneating #eatclean #healthy #healthymeals
Woooo #MealPrepMonday  coming in haaawt. . Actually everything is cold now in the fridge, but you know what I’m sayin’... 🔥🍽 . M1 - Zucchini Stir Fry & Chicken Breakfast Sausage M2 - Chicken Fajita Soup (post coming soon due to requests for the recipe!) M3 - Burrito Bowl: Ground Turkey on Shredded Iceberg with Black Beans, Banana Peppers, Salsa and Guac M4 - Beef Bolognese on Spaghetti Squash with Broccoli . Real, whole foods. Minimal Ingredient. Simple Preparation. Key to feeling great for fitness and for living my damn life! 💪🏼♥️😜 . @rpstrength #rpstrength  #rplifestyle  #rpstrengthdiet  . #barbellbettysclub  #crossfitironspider  #eatwell  #fuelyourbody  #fuelyourfitness  #crossfitnewbie  #crossfit  #girlswithmuscles  #progressnotperfection  #girlswhotrain  #mealprepsunday  #mealprep  #mealplanning  #mealplan  #nutrition  #fitfood  #healthyfood  #eatwell  #eatrealfood  #foodisfuel  #healthyeating  #cleaneating  #eatclean  #healthy  #healthymeals 
When “nutrition gurus” tell their clients NOT to eat carbs I can’t help but laugh.🤷🏻‍♂️😂
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It seems that the “bro-fessors” of the internet always need SOME nutrient to demonize and vilify.
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It just happens to be carbs these days.
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I’ve heard ludicrous claims about carbs such as:
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“Carbs aren’t essential so you don’t need to eat them.”
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➡️Umm, since when did ESSENTIAL and OPTIMAL become the same thing?
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Having a toilet in your house isn’t essential either…
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But is that optimal? Probably not.😂🙄
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I’ve also heard bro-fessors say: “Insulin is the enemy of fat loss and you should only eat low glycemic index foods.”
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I LOL real hard at this one.
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First off, bro-fessor, without insulin you would DIE.
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Ever heard of type-1-diabetes? Yeah, insulin is actually pretty important.
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➡️Most people with insulin issues consume TOO MANY carbohydrates, with too little protein, fiber, and exercise.
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Listen, TOO MUCH OF ANYTHING is harmful.
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Too much water will kill you from hyponatremia and hypokalemia (low sodium and potassium.) #science
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So that argument falls to the wayside pretty quick.
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Secondly, Glycemic Index has ZERO application in the real world.
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Glycemic Index was measured on fasted individuals who ONLY ate a carb at their meal.
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So, unless you ONLY eat 200g of white potato (gross) at a meal while fasted, GI has zero application for you.
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When you combine protein, carbs, and fats at a meal, (steak, potato, and salad) the blood sugar response is significantly reduced. AKA you don’t need to worry about Glycemic Index.
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When clients hire me as their dietitians and they want to FEEL and PERFORM better in the gym, you BEST believe we incorporate carbohydrates in their nutrition protocols.
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Carbs are definitely #dietitianapproved
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What’s your favorite carb food?👇🏼👇🏼
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Now excuse me as I mangiare on this pasta 🍝 🇮🇹😉
When “nutrition gurus” tell their clients NOT to eat carbs I can’t help but laugh.🤷🏻‍♂️😂 ⠀ It seems that the “bro-fessors” of the internet always need SOME nutrient to demonize and vilify. ⠀ It just happens to be carbs these days. ⠀ I’ve heard ludicrous claims about carbs such as: ⠀ “Carbs aren’t essential so you don’t need to eat them.” ⠀ ➡️Umm, since when did ESSENTIAL and OPTIMAL become the same thing? ⠀ Having a toilet in your house isn’t essential either… ⠀ But is that optimal? Probably not.😂🙄 ⠀ I’ve also heard bro-fessors say: “Insulin is the enemy of fat loss and you should only eat low glycemic index foods.” ⠀ I LOL real hard at this one. ⠀ First off, bro-fessor, without insulin you would DIE. ⠀ Ever heard of type-1-diabetes? Yeah, insulin is actually pretty important. ⠀ ➡️Most people with insulin issues consume TOO MANY carbohydrates, with too little protein, fiber, and exercise. ⠀ Listen, TOO MUCH OF ANYTHING is harmful. ⠀ Too much water will kill you from hyponatremia and hypokalemia (low sodium and potassium.) #science  ⠀ So that argument falls to the wayside pretty quick. ⠀ Secondly, Glycemic Index has ZERO application in the real world. ⠀ Glycemic Index was measured on fasted individuals who ONLY ate a carb at their meal. ⠀ So, unless you ONLY eat 200g of white potato (gross) at a meal while fasted, GI has zero application for you. ⠀ When you combine protein, carbs, and fats at a meal, (steak, potato, and salad) the blood sugar response is significantly reduced. AKA you don’t need to worry about Glycemic Index. ⠀ When clients hire me as their dietitians and they want to FEEL and PERFORM better in the gym, you BEST believe we incorporate carbohydrates in their nutrition protocols. ⠀ Carbs are definitely #dietitianapproved  ⠀ What’s your favorite carb food?👇🏼👇🏼 ⠀ Now excuse me as I mangiare on this pasta 🍝 🇮🇹😉
What’s accountability? -
Coming off of a weekend with lots of carbs and drinks and zero sleep and seeing my ladies crushing the workout on my calendar for the day. 99% of me wanted to go home and straight to bed, but that 1% of their support, encouragement, and accountability got me to push play and spend the last bits of energy I had sweating my booty off.
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Could you use some accountability in your life? Drop me a line. We’re planning our next group soon!
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#accountability #challengegroup #squadgoals #fitness #fuelyourfitness #fitnessmotivation #mondaymotivation #nevermissamonday #flex
What’s accountability? - Coming off of a weekend with lots of carbs and drinks and zero sleep and seeing my ladies crushing the workout on my calendar for the day. 99% of me wanted to go home and straight to bed, but that 1% of their support, encouragement, and accountability got me to push play and spend the last bits of energy I had sweating my booty off. - Could you use some accountability in your life? Drop me a line. We’re planning our next group soon! - - - - - - #accountability  #challengegroup  #squadgoals  #fitness  #fuelyourfitness  #fitnessmotivation  #mondaymotivation  #nevermissamonday  #flex 
Post workout snack this morning! Green monster smoothie and a banana🍌 !
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•equal parts coconut water and almond milk
•1 scoop pea protein powder
•1 scoop Vege Greens •1/2 tsp spirulina powder 
Shake it up!! #healthylifestyle #postworkoutfuel #postworkoutfood #postworkoutshake #healthyfood #healthysnacks #healthyeating #cleaneating #healthyeats #fuelyourfitness #fitfuel #fitfood #fitnessfoodie #fitnessgirl #fitgirl #eatyourgreens #drinkyourgreens #fruits #veggies #fruitsandveggies
Post workout snack this morning! Green monster smoothie and a banana🍌 ! 🍌 🍌 🍌 🍌 🍌 🍌 🍌 •equal parts coconut water and almond milk •1 scoop pea protein powder •1 scoop Vege Greens •1/2 tsp spirulina powder Shake it up!! #healthylifestyle  #postworkoutfuel  #postworkoutfood  #postworkoutshake  #healthyfood  #healthysnacks  #healthyeating  #cleaneating  #healthyeats  #fuelyourfitness  #fitfuel  #fitfood  #fitnessfoodie  #fitnessgirl  #fitgirl  #eatyourgreens  #drinkyourgreens  #fruits  #veggies  #fruitsandveggies 
When the fridge looks this good on a Monday, it's going to be a great week of eating. Thanks @mountainfirefoods for making meal prep that much easier.

#fit&full #eatclean #eatingclean  #nutritiongoals #nutrition #hsn #healthystepsnutrition #mealprep #healthyfoods #healthyliving #fuelyourbody #fuelyourfitness #healthy #wholefoods
Who said you had to?⠀
⠀
While some people prefer to eat the same things everyday to make things easy, it’s totally doable (and even encouraged!) to have variety in your diet. ⠀
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Tracking macros can be as easy or as complex as you like it. Most of the time, we like to keep it simple, with our main meals be comprised of:⠀
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1 protein⠀
1 vegetable⠀
1 starch⠀
1 serving of fat⠀
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But, other times we like to have something a little more comforting, like Beef Ragu with Pappardelle or Baked Mac & Cheese.⠀
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For recipes like that, we love @Skinnytaste because the recipes are endless, delicious, and include all the nutritional information to make tracking your macros a breeze!⠀
•••
#fuelyourfitness #teamfyf #macros #nutrition #crossfit #fitness #strength #iifym #weightlifting #npc #bodybuilding #flexibledieting #flexibleeating #flexiblenutrition #weightloss #musclegain #bodyfatloss #performance #transformationtuesday #athlete #healthy #recipes #healthyrecipes #macronutrition #skinnytaste #skinnytasterecipes  #abs #crossfitathlete #nutritioncoach #nutritioncoaching
Who said you had to?⠀ ⠀ While some people prefer to eat the same things everyday to make things easy, it’s totally doable (and even encouraged!) to have variety in your diet. ⠀ ⠀ Tracking macros can be as easy or as complex as you like it. Most of the time, we like to keep it simple, with our main meals be comprised of:⠀ ⠀ 1 protein⠀ 1 vegetable⠀ 1 starch⠀ 1 serving of fat⠀ ⠀ But, other times we like to have something a little more comforting, like Beef Ragu with Pappardelle or Baked Mac & Cheese.⠀ ⠀ For recipes like that, we love @Skinnytaste because the recipes are endless, delicious, and include all the nutritional information to make tracking your macros a breeze!⠀ ••• #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #bodyfatloss  #performance  #transformationtuesday  #athlete  #healthy  #recipes  #healthyrecipes  #macronutrition  #skinnytaste  #skinnytasterecipes  #abs  #crossfitathlete  #nutritioncoach  #nutritioncoaching 
Yesterday’s smoothie bowl! Another Green Monster full of antioxidants!!
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Into the blender:
•1/2 banana 🍌 •1/2 cup frozen mixed berries
•bunch of baby spinach
•1/2 tsp spirulina powder
•1 scoop pea protein powder •1 scoop Vege Greens
•1 -2 tbsp chia seeds
• splashes of coconut water •handful of ice
Blend away!!
Top with:
•1/2 sliced banana 🍌 •1 tbsp hempseed hearts
•sprinkle unsweetened shaved coconut •drizzle that peanut butter!! 😋 
#healthylifestyle #healthyfood
#greensmoothie #greenmonstersmoothie #foodforfitness #fitfood #fuelyourbody #fuelyourfitness #fitfuel #healthyeats #vegan #veganoptions #veganrecipes #fitgirl #fitnessfoodie #healthymeals #fruit #veggies #fruitsandveggies #eatyourgreens #eatyourveggies #coconutwater
Yesterday’s smoothie bowl! Another Green Monster full of antioxidants!! 🥣 🥣 🥣 🥣 🥣 🥣 🥣 Into the blender: •1/2 banana 🍌 •1/2 cup frozen mixed berries •bunch of baby spinach •1/2 tsp spirulina powder •1 scoop pea protein powder •1 scoop Vege Greens •1 -2 tbsp chia seeds • splashes of coconut water •handful of ice Blend away!! Top with: •1/2 sliced banana 🍌 •1 tbsp hempseed hearts •sprinkle unsweetened shaved coconut •drizzle that peanut butter!! 😋 #healthylifestyle  #healthyfood  #greensmoothie  #greenmonstersmoothie  #foodforfitness  #fitfood  #fuelyourbody  #fuelyourfitness  #fitfuel  #healthyeats  #vegan  #veganoptions  #veganrecipes  #fitgirl  #fitnessfoodie  #healthymeals  #fruit  #veggies  #fruitsandveggies  #eatyourgreens  #eatyourveggies  #coconutwater 
What if I told you most female clients who hire me as a dietitian are UNDER eating and OVER training.
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And what if I also told you I get them to eat HUNDREDS of calories more and not only do they INCREASE performance but usually they DECREASE body fat as well.
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You are probably pretty skeptical reading those above statements.🙄
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Well, I don’t blame you.
⠀
For DECADES women have been taught the opposite.
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Women were taught to EAT LESS, do MORE cardio, and AVOID weights.
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Well, I’m here to tell you that’s complete BS.
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Don’t take it from me.
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Meet two rockstar #fueledbytonystephan clients Kendra and Megan who have noticed the following changes: 👇🏼👇🏼
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➡️We have INCREASED their daily carbs over 200g.😮
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➡️They have INCREASED energy in the gym AND in their daily life.💪
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➡️The scale has stayed the same throughout her journey (it fluctuates which is NORMAL, but always comes back down.)
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➡️And even though “weight” has remained the same, they have both noticed significant changes in their progress photos.😉💪
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I see SO many women KILLING themselves in the gym, but NOT making the progress they could be making because their nutrition isn’t dialed in.
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Stop letting your NUTRITION limit your progress in the gym.
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Don’t spin your wheels in frustration any longer.
⠀
Listen, creating nutrition programs isn’t rocket science.
⠀
But it IS science.
⠀
If you’re tired of feeling frustrated from not seeing the progress you KNOW you can be making then I want you to DM me and let’s chat about your goals.
⠀
See you in the DM’s 😉
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And double tap if you agree girls lift heavy too 👊💪❤️
What if I told you most female clients who hire me as a dietitian are UNDER eating and OVER training. ⠀ And what if I also told you I get them to eat HUNDREDS of calories more and not only do they INCREASE performance but usually they DECREASE body fat as well. ⠀ You are probably pretty skeptical reading those above statements.🙄 ⠀ Well, I don’t blame you. ⠀ For DECADES women have been taught the opposite. ⠀ Women were taught to EAT LESS, do MORE cardio, and AVOID weights. ⠀ Well, I’m here to tell you that’s complete BS. ⠀ Don’t take it from me. ⠀ Meet two rockstar #fueledbytonystephan  clients Kendra and Megan who have noticed the following changes: 👇🏼👇🏼 ⠀ ➡️We have INCREASED their daily carbs over 200g.😮 ⠀ ➡️They have INCREASED energy in the gym AND in their daily life.💪 ⠀ ➡️The scale has stayed the same throughout her journey (it fluctuates which is NORMAL, but always comes back down.) ⠀ ➡️And even though “weight” has remained the same, they have both noticed significant changes in their progress photos.😉💪 ⠀ I see SO many women KILLING themselves in the gym, but NOT making the progress they could be making because their nutrition isn’t dialed in. ⠀ Stop letting your NUTRITION limit your progress in the gym. ⠀ Don’t spin your wheels in frustration any longer. ⠀ Listen, creating nutrition programs isn’t rocket science. ⠀ But it IS science. ⠀ If you’re tired of feeling frustrated from not seeing the progress you KNOW you can be making then I want you to DM me and let’s chat about your goals. ⠀ See you in the DM’s 😉 ⠀ And double tap if you agree girls lift heavy too 👊💪❤️
Breakfast hash c/o @jesskwag.
—————Chopped yam and red onion cooked over medium-high heat until the onion softened. Add chopped bell peppers. Once softened, stir in the mushrooms. Spices: Red pepper flakes, salt, paprika, and oregano.
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Then there’s the roasted chicken, ketchup, coffee, and grapes (yes, those are in a flounder-shaped bowl gifted from a 5-year old 🐠🤷🏼‍♀️).
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Breakfast hash c/o @jesskwag. —————Chopped yam and red onion cooked over medium-high heat until the onion softened. Add chopped bell peppers. Once softened, stir in the mushrooms. Spices: Red pepper flakes, salt, paprika, and oregano. . Then there’s the roasted chicken, ketchup, coffee, and grapes (yes, those are in a flounder-shaped bowl gifted from a 5-year old 🐠🤷🏼‍♀️). .
[RECIPE] Fennel & Herb Ribs⠀
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When we saw this recipe on @feedingthefrasers, we knew we had to try it. Let us tell you. It did NOT disappoint. THANK YOU @sammymoniz⠀
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We've modified it just a bit to use a little less salt and olive oil to help cut down on the fat but it's just as tasty!⠀
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- 2.5lbs @butcherbox pork ribs⠀
- 1.5tbs olive oil ⠀
- 1tbs salt⠀
- 1tbs fennel seeds⠀
- 1tbs garlic⠀
- 1tbs rosemary⠀
- 1tsp sage⠀
- 2tsp thyme⠀
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1. Combine all spices in a bowl and then add olive oil and mix. Smear mixture on ribs, mostly on the meat side. Chill 4-24 hours covered.⠀
2. Take out of fridge and let sit for 1 hour to come to room temperature. Preheat oven to 250.⠀
3. Place ribs on baking sheet with bone down for 3-3.5 hours (until internal temperature is around 190-200.⠀
4. Remove from oven, cover with foil, and let sit for 10 minutes before cutting.⠀
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You'll find the macros of this version in MyFitnessPal if you search Fennel + Herb Ribs. 1 serving = 1 oz = about 1 bone.⠀
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5oz
Fat: 25g
Carbs: 2g
Protein: 27g

Enjoy!⠀
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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 #feedingthefrasers #butcherbox  #abs #crossfitathlete #nutritioncoach #nutritioncoaching
[RECIPE] Fennel & Herb Ribs⠀ ⠀ When we saw this recipe on @feedingthefrasers, we knew we had to try it. Let us tell you. It did NOT disappoint. THANK YOU @sammymoniz⠀ ⠀ We've modified it just a bit to use a little less salt and olive oil to help cut down on the fat but it's just as tasty!⠀ ⠀ - 2.5lbs @butcherbox pork ribs⠀ - 1.5tbs olive oil ⠀ - 1tbs salt⠀ - 1tbs fennel seeds⠀ - 1tbs garlic⠀ - 1tbs rosemary⠀ - 1tsp sage⠀ - 2tsp thyme⠀ ⠀ 1. Combine all spices in a bowl and then add olive oil and mix. Smear mixture on ribs, mostly on the meat side. Chill 4-24 hours covered.⠀ 2. Take out of fridge and let sit for 1 hour to come to room temperature. Preheat oven to 250.⠀ 3. Place ribs on baking sheet with bone down for 3-3.5 hours (until internal temperature is around 190-200.⠀ 4. Remove from oven, cover with foil, and let sit for 10 minutes before cutting.⠀ ⠀ You'll find the macros of this version in MyFitnessPal if you search Fennel + Herb Ribs. 1 serving = 1 oz = about 1 bone.⠀ ⠀ 5oz Fat: 25g Carbs: 2g Protein: 27g Enjoy!⠀ ••• #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #bodyfatloss  #performance  #transformationtuesday  #athlete  #healthy  #recipes  #healthyrecipes  #macronutrition  #feedingthefrasers  #butcherbox  #abs  #crossfitathlete  #nutritioncoach  #nutritioncoaching 
Oats round ✌🏻with a twist. Aka PEANUT BUTTER JELLY OATS! I've always been a pb&j gal and now I'm adding that to my oats: 
The goods: steel cut oats with cinnamon topped with @traderjoes peanut butter, home made chia jam (added sugar free!), and half a banana.
Oats round ✌🏻with a twist. Aka PEANUT BUTTER JELLY OATS! I've always been a pb&j gal and now I'm adding that to my oats: The goods: steel cut oats with cinnamon topped with @traderjoes peanut butter, home made chia jam (added sugar free!), and half a banana.
✨BOOK RELEASE✨ I’m so completely excited to share this project with all of you!! When I want to focus on recharging my body’s health... this is how I eat & I’m thrilled to share this eating style + original recipes with you!! 😁 Pre Order a copy on @amazon & start nourishing your body with simple, tasty, healthful plant based recipes. 🌱🍌🤸🏼‍♀️🏃🏼‍♀️ #eattothrive #focusonhealth #wholefoodplantbaseddiet #eatrealfood #mealplans #dietitianapproved #eatforhealth
✨BOOK RELEASE✨ I’m so completely excited to share this project with all of you!! When I want to focus on recharging my body’s health... this is how I eat & I’m thrilled to share this eating style + original recipes with you!! 😁 Pre Order a copy on @amazon & start nourishing your body with simple, tasty, healthful plant based recipes. 🌱🍌🤸🏼‍♀️🏃🏼‍♀️ #eattothrive  #focusonhealth  #wholefoodplantbaseddiet  #eatrealfood  #mealplans  #dietitianapproved  #eatforhealth 
Pickling cabbage is high on my to do list.
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Pickling cabbage is high on my to do list. .
Hey, THANKS for being here.
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I’ve noticed there are some new faces around here so I just wanted to say I TRULY appreciate you being apart of my social media family.❤️
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I get so humbled by the fact that you find my words, my content, and my videos valuable enough to hit that follow button and to show up every day on here.💯
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My commitment to you is to always provide the BEST CONTENT for FREE and to help YOU however I can.🔥
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I have two FREE facebook communities I’d love to invite you to join:
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➡️Fueled By Tony Stephan to support your health and nutrition goals through a flexible approach to nutrition. No diets. No detoxes. No nonsense 🙌😉
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➡️Also, the I Believe Mentorship to help any Dietitian or Nutrition Coach achieve their entrepreneurial aspirations.
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DM me if you’d like to join the rest of us!😊👊
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My mission in life is to SERVE you and help you achieve your goals. So, if there is ever ANYTHING I can do for YOU, don’t hesitate to reach out!
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Hopefully I’ll see you in our Facebook community!
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Talk soon!
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P.S. Proud of you 😉
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Tony.
Hey, THANKS for being here. ⠀ I’ve noticed there are some new faces around here so I just wanted to say I TRULY appreciate you being apart of my social media family.❤️ ⠀ I get so humbled by the fact that you find my words, my content, and my videos valuable enough to hit that follow button and to show up every day on here.💯 ⠀ My commitment to you is to always provide the BEST CONTENT for FREE and to help YOU however I can.🔥 ⠀ I have two FREE facebook communities I’d love to invite you to join: ⠀ ➡️Fueled By Tony Stephan to support your health and nutrition goals through a flexible approach to nutrition. No diets. No detoxes. No nonsense 🙌😉 ⠀ ➡️Also, the I Believe Mentorship to help any Dietitian or Nutrition Coach achieve their entrepreneurial aspirations. ⠀ DM me if you’d like to join the rest of us!😊👊 ⠀ My mission in life is to SERVE you and help you achieve your goals. So, if there is ever ANYTHING I can do for YOU, don’t hesitate to reach out! ⠀ Hopefully I’ll see you in our Facebook community! ⠀ Talk soon! ⠀ P.S. Proud of you 😉 ⠀ Tony.
My ultimate cold weather comfort food 👉🏻 tomato soup + a loaded panini ( this one has roasted sweet potato, swiss, uncured ham, & gnar gnar @clekraut stuffed between @canyonglutenfree whole grain bread) ❄️🥣🥪🤸🏼‍♀️💖 #healthycomfortfood #glutenfreeeats #guthealth #tomatosoupandgrilledcheese
It’s happened to the best of us, right? We get to the end of the night and find we only have four ounces of chicken left in the freezer when we planned for six, or have 20 grams of carbs left but no more fat or protein.
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The good news is that there’s a quick fix for all of these situations that just require you have your pantry stacked with some of these essentials.
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Link in bio!
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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 #nycmarathon #nycmarathon2018  #abs #crossfitathlete #nutritioncoach #nutritioncoaching
It’s happened to the best of us, right? We get to the end of the night and find we only have four ounces of chicken left in the freezer when we planned for six, or have 20 grams of carbs left but no more fat or protein. • The good news is that there’s a quick fix for all of these situations that just require you have your pantry stacked with some of these essentials. • Link in bio! ••• #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #bodyfatloss  #performance  #transformationtuesday  #athlete  #healthy  #recipes  #healthyrecipes  #macronutrition  #nycmarathon  #nycmarathon2018  #abs  #crossfitathlete  #nutritioncoach  #nutritioncoaching