Pumpkin Spice Milano! I think we reviewed these last year, but we’re doing them again! The pumpkin spice flavor is pretty faint, but I still enjoy them. I’m a Milano fan, and also enjoy chocolate and pumpkin so I think that’s why I enjoy these. Could be better with a stronger pumpkin taste! Rate: 7/10. Found @: Walmart🎃🍪🍫
Ok hear me out... #WackyWednesday
.. Who has ever had anchovy?
I was recently in a conversation with my doctor about ways to lower my cholesterol....with a strong family history of heart disease and high cholesterol for years ... i've been doing exercise, nutrition, education and regular checks and workups.. pretty much everything... except meds I'll try.
So my latest extensive labs showed I'm low in Omega's which could explain high cholesterol and could lower my cholesterol if I can get Omegas up!!!.. so it was recommended I eat more fish... more fish makes me concerned about Mercury!... ugh!! So she gave me some info on fish lowest in mercury and places to get fresh fish! Then came anchovy talk.. I NEVER knew this is in caesar salad dressing (well, it's supposed to be, some use artificial crap) and that it's SUPER easy to make your own.. Also, upon learning more about it. It is a secret ingredient used in just about everything to make it taste BETTER!! WHO KNEW? I want to know if you knew?? and I want to share this simple anchovy recipe- homemade caesar dressing! Recipe will be in the comments!! ...
#sharingthehealth #hearthealthy #healthylifestyle #healthyhabits #HEALTHYEATS #macros #fallrecipes #nutritionnerd #freespirit #foodie #caesardressing #caesarsalad #cleaneating #cleaneats
A common question I get from folks is, “How long will it take for me to lose weight/reach my goal?”
The answer I want to give is, “Well it depends on how long you’ve been treating your body like crap,” but I deliver it in a much nicer way 😇
That may come across as blunt or harsh, but there are two points I want you to take away:
1️⃣ You did not gain all that weight over night, so you can’t expect to lose all that weight and achieve the look you want, over night. .
You don’t gain 10, 20, or 30+ pounds from a day of poor eating, or hell, even a month of poor eating. Just like you lose weight from consistently making good decisions - exercise and eating well - you gain weight from consistently making poor decisions - not exercising and eating like crap.
And, losing weight is WAY harder than gaining weight, so buckle in for the long haul and expect it to take just as long, if not longer, getting it off as it took putting it on.
2️⃣ You have to earn the right to lose weight.
This one is probably best explained using an analogy.
You have a best friend. You two used to be two peas in a pod, always there for each other, but then you get a BF/GF and start ignoring them. They reach out for help, you ignore them. They need to vent about something, you aren’t there for them. Over the course of a few months/years, you become a terrible friend.
Until one day, you need them. You reach out to them for a huge favor and what do you get in return? Nothing. You treated them like dirt, so the last thing they are going to do is turn around and do you a favor.
You are you, your body is your best friend, and fat loss is the favor. You’ve treated your body poorly for months/years, yet now, when you need it’s assistance in losing weight, you still expect it to be there for you. .
Sorry! It doesn’t work that way. You have to repair the harm done in the past, mentally and physically, before it will even think of trusting you again and working WITH you instead of AGAINST you.
Moral of the story - weight loss takes time and is only successful when our body is healthy & happy with us. Be patient; HEAL your body, first; and set realistic expectations.
Do you have a post-workout nutrition routine? Here’s something to get you started.
Remember, daily total nutrient intake is still priority number one. But once you have that set, pre and post-workout routines are the next best step.
💚Wellness Wednesday! 💚⠀
It's all the rage right now. However many people don't really know what that means or find it too difficult to do without a proven #system
. For me and many others, to achieve long-term success things have to remain #SIMPLE
THE BIG QUESTION I GET IS: ⠀
“Is the Nutritional Cleansing #lifestyle
Yes!! The company I am partnered with started this movement 16 years ago - except they didn't call it Keto. Our users get their body in #KETOSIS
instead of carbs) on #cleanse
days. Our Cleanse for Life drink is a synergistic blend of natural cleansing #herbs
and #antioxidant #botanicals
to help support the body’s own #detoxification
processes and nourish the body during #intermittent #fasting
Instead of eating high fat foods or avoiding fruit like many people are choosing, you are drinking delicious #nutrition
that’s good for your body with our “keto” diet. Plus, you are digesting absorbable high-quality protein causing a massive increase in lean tissue💪🏻 and yes you are still eating #healthy #wholefoods
Pulling the carbs out of your diet is easy with our products. You can drink 2 Shakes a day on a ketone diet. Two delicious nutrient dense shakes a day. Two Pro shakes are only 30 net carbs (if you do 1 scoop shake and 1 scoop Pro Protein powder then you are only at 8 net #carbs
per shake…. that’s 16 net carbs per day). Make your other meal lean and green and you will add essentially no net carbs because of the fiber!⠀
Our system is so SIMPLE!!!⠀
Honestly -most of us Nutritional Cleansers do NOT spend our days tracking carbs and counting #macros
. The system is designed to work for you without a lot of calculations. If you want to count macros and carbs go for it. If you want to enjoy your life, get #lean
, build #muscle
we've got the #solution
and it's super #convenient
#lifestyle #notadiet #results #cellularhealth #scienceofnutrition
Top repetitive questions we get over & over again when it comes to meal prepping and macros, “What’s something quick & easy I can make?” and, “How can I get in more protein without the fat?”
Well, have you tried ground turkey?!?
So. Much. Room. For. Possibilities. 🙌🏼 Tricks from @alignmentnutrition
🍖 Turkey is a leaner option of meat (most people have trouble keeping fats in ✅)
🍖 Very versatile, can be prepped easily.
🍖 In 4 Oz raw ground turkey, (93/7 lean) approx. 160 calories, 22 g protein, 7 g fat, 0 g carbs.
Weekly I typically prep 2lb of ground turkey. One lb taco seasoned, one lb Italian seasoned. While browning both in skillet, throw these spices in 👇🏼
🌮🌮 TACO 🌮 🌮
crushed red pepper flakes
pink Himalayan sea salt
🇮🇹🇮🇹 Italian 🇮🇹🇮🇹
Taco meat, heat up, throw in big lettuce pieces, or @sietefoods
wraps for #tacotuesday
Italian meat, throw in some @muirglen
organic pasta sauce with some rice quinoa pasta.
Basic AF Turkey Meatballs
🔹 2 packages 93% lean Ground Turkey
🔹 Italian Seasoning
🔹 Garlic Salt
🔹 Minced Onions
🔹 Bake 45 minutes at 400
Makes approx 17 Meatballs depends on how #thiccc
you like em! Eat plain, use in pasta sauce.
🍔🍔Turkey burgers 🍔🍔
1lb ground turkey
Toss a couple eggs in there
Season to taste, I usually throw in black pepper, pink Himalayan sea salt.
Colors 👉🏼 green onion, chopped bell peppers (orange, red, yellow). Be creative!
Form in patties, grill! Done ✅ 👊🏼🙌🏼
There are some basics, let me know how you trick YOUR turkey! Tag #alignmentnutrition
show the love 🤗
Happy hump day!
Having trouble targeting your hamstrings on a leg curl machine? TRY THIS!
- stabilize your opposite leg on a small step - Bring your leg out to full extension then curl bringing your heal to your glutes -Keep the movement slow & controlled and focus on the tension within your hamstring - At the peak of the curl, hold for 1-2 seconds before coming back to extension
Let me know if this helps!
#legworkout #workoutoftheday #humpday
Fun core workout with @kaylamaree_x
this morning .. quite liking these Lorna Jane laser cut tights too 😝
So, what some of you may not know, is that I shoot video of tasty low-carb and keto recipes for @miraclenoodle
out of my home studio. Being in bodybuilding, I have had to learn to master macros, make creative meal plans, experiment with ingredients, and make it all tasty. Luckily, some of our Ambassadors are talented in the kitchen, and come up with delicious comfort food classics that are keto-friendly, like this recipe from @creative_low_carb_fusion.
Audrey made a real winner of a recipe, so I decided to film it for work. So, here you go. Enjoy this recipe. I had a hard time not licking my fingers between takes. When my husband Jon came home, he ate the whole thing, quickly! Nuff said! .
Want to save on @miraclenoodle
? Use my code TERI for 10% off your purchase. In this video, I used our ziti noodle - which is perfect for mac and cheese, casseroles, and other great comfort food classics. Miracle Noodle is made from fiber pulled from the root of a Japanese yam. It's all fiber, making is a zero net-carb pasta. .
#bodybuilding #macros #mealprep #macandcheese #comfortfood #cheesy #noodles #pasta #lowcarb #keto #lchf #eatingfortheinsta #foodporn #recipes #cheatmeal #foodforfuel #atkins #weightwatchers #foodblogger #foodphotography #figurecompetitor #girlswholift #girlswithmuscle #lowcarblifestyle #foodismedicine #weightloss #personaltrainer #homecooked #nomnomnom
Back lift this morning & just finished some biceps for round two.. 💪🔥
🔹️Straight Bar Pushdown🔹️
🔹️SA Cable Lat Pull🔹️
🔹️Close Grip Seated Row🔹️
🔹️SA Machine Lat Pull🔹️
🔹️Wide Grip Lat Pulldown🔹️
🔹️Seated Row Machine🔹️
🔸️Reverse Grip Barbell🔸️
🔸️SA Cable Curls🔸️
🔸️Straight Bar Cable(3 second release)🔸️
My favorite thing to do is go to restaurants and order what sounds good and then try and figure out how to make healthy versions of it!
Today I give you my take on a ahi tuna burger I had in June. I created:
1 hamburger bun that I placed in the toaster oven so it would be warm
1/2 of a avocado
1 shmear of @primalkitchenfoods
garlic aioli mayo (I hate mayo and garlic but damn this was good!)
And tuna (duh)
Served with a side of air fried French fries and it took about 15 minutes to prep and cook and then 5 minutes to clean up 😋
I love recipes like that 😍
Egg Roll on a Plate
Everyone has heard of the famed egg roll in the bowl! I have dubbed mine egg roll on a plate, because it had never been in a bowl, so it felt like a lie. Most of this was cooked at the brown setting. Ingredients include ground beef, onion, ginger, garlic, pepper, cabbage, aminos, and broth. Once the meat is cooked and ingredients mixed, riced cauliflower in a steam basket is set on top and pressure cooked for a whopping 1 minute! Yes, you read that right! The rice soaks in the broth and amino taste, which makes it great both served under the egg roll fixing but alone as well. I made this to be a side dish but honestly it works perfectly as a main dish instead.
#ketosis #keto #ketolife #ketodiet #ketolifestyle #ketogenic #ketogenicdiet #ketogeniclifestyle #lowcarb #lowcarbdiet #lowcarblifestyle #lowcarblife #lowcarbhighfat #lchf #healthyfood #healthylifestyle #macros #glutenfree #foodblogger #homemade #eatclean #cleaneating #healthychoices #ketocortney #chinesefood #beef #cabbage #instantpot #pressurecooker
Coming home #hangry
means a quick meal! Fit fetti @lilbuffprotein
mixed with Diet Root Beer and microwaved. Topped with a vanilla protein glaze, whipped cream, and sprinkles 😍
⚡️Peanut Butter Chocolate Protein Energy Bites⚡️
So yummy, so simple, no bake & great for a pre-Workout / post workout / on the go snack ! 🍫 (really anytime of day🤷🏻♀️) these little babies are filled with great sources for all 3 macros - proteins/carbs/fats✔️
▫️1 1/2 Cup Oats
▫️1-2 Scoops Of Protein Powder (I used Vega)
▫️Cinnamon ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ▫️1 Tbs Chia Seeds
▫️1/2 Cup Nut Butter Of Choice
▫️3 Tbs Honey or Maple Syrup
▫️1 Tsp Vanilla
▫️2 Tbs Almond Milk
-Just mix it all together, roll into balls & let it cool in the fridge for 30 minutes! -
When you realize it's only Wednesday🤷♀️
How many of you track #macros
? These are my recommended numbers to follow on the #keto
Post 3 hour nap lift 🤦🏻♀️🤦🏻♀️🤦🏻♀️
1. Grab friends 👯♀️ 2. Kicka$$ in class 🥊 3. Snap that “pic or it didn’t happen” pic 📷 4. Post it & tag us 👍🏼 5. Repeat ⬅️
A 45 minute class is only 3% of your day 🤯. Invest in Y O U R S E L F.
Ahh, making the macros work! Fish, salad, and a few pieces of pineapple. Those getting ready for the NGA New England Natural, October 27th in New Milford, CT should be dialing on down also. Still time to register! Registration forms at www.muscleshopnutrition.com. Vendor space available also.
Yogurt bowls topped with a ZenEvo pretzel sea salt protein cup = ultimate bed time snack🙌🏼 Add a Sleepy Sweet white chocolate square on the side for extra sweet dreams☺️
What’s better than a practical AND written exam on the same day? Having it two days after another test 🙃 Asking for allll the good vibes to come my way for tomorrow💕
But really, though so many of us complain about life how lucky are we? My motto: there is a privilege to pain ✨ does it suck I have to study actually all day? Yes kind offf but I’m stoked to be studying what I love and have the chance to follow my 6 year old DREAM of becoming a doctor 👩⚕️ .
So 10PM gym sessions are not ideal, but I’m healthy enough to be able to move and train my body! So congrats my friends on already making it half way through the week...and what better way to end than on LEGGG DAYYY!
These pictures were taken 3 years apart. I know what it's like to start at the way bottom and how difficult it is to stop making excuses! I used to have anxiety over the thought of going to the gym! I was fat and felt disgusting and like the gym was only for fit people. I had no idea what to do at the gym and where to start. I was completely overwhelmed over the fact that I'd have to go to the gym 6 days a week for at least 2 hours for any changes to be made. It was then that I met my husband @pg_taken
who happened to have been into fitness since he was a teenager. He brought me to the gym and showed me that it wasn't that scary of a place! I then starting doing research of my own to find out that it's not about how much time you spend in the gym. I plan to continue posting and sharing my story and my knowledge and how I slowly, but surely overcame my fears and how if I can do it, anybody can do it!
#fitlife #macros #beforeandafter #bones2brawn #girlswholift #momswholift #progressnotperfection #nevergiveup #noexcuses #hardworkpaysoff #knowledgeispower
Revolutionary, top-secret stuff here, guys. I learned this from @grenadejay
awhile ago and I’ve used it on my clients ever since with great success.
Daily calorie goals are helpful, but they’re only part of the fat loss equation.
What happens if you go over your calorie goal?
What happens if you go under?
With a daily calorie goal, you may feel guilty for not hitting it day in and day out. But with a weekly calorie goal, this is no problem. You simply adjust.
If you eat over one day, just eat a little less the next day. Or, like in the pic, you can eat fewer kcals during the week and save some for the weekend when you know you might be eating more.
Obviously, this shouldn’t be taken to extremes. ie don’t eat 1000 kcals one day to eat 3000 kcals the next.
But when used properly, a weekly calorie budget can be exactly what you need to keep consistent with your progress. And with fat loss — consistency and momentum are the foundation to success.
Let’s talk SUPPSS. What are they? What do they do? Do they actually work, and are they worth the $$$?
————————————————So let’s clear one thing up first- you don’t NEED supplements to achieve your goals, (whether its weight loss or muscle gain) but often times people who are really into working out have a bunch of them. So why do people take them if they aren’t needed? The answer is simple; your goal can be achieved without them, supplements just speed up the process, and can give you other benefits from vitamins & other things that are not so easily attained from foods. That being said supplements are not regulated by the FDA, so read read read your labels! Before buying a supplement don’t just research the item- research all the ingredients in it to make sure they match what you’re looking for. When you finally find the supplements that suit you, your workout needs, and your body; it’s like finding gold 💛 ———————————————From personal experience I try and keep my supplements to a minimum since they can be pricey, but my main 3 are preworkout, BCAAS, And Whey, but you gotta do what works for you!!
Fall in love all over again 🍁