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1mGMas

By macroswithem

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Top 3 workout mistakes you’re making...

👉🏻You’re not weight training...
It’s common for women to get a picture in their mind of what they want to look like. Typically described as “toned”, (lean with some muscle definition.)

The only problem is they don’t spend any time weight training. So when they lose weight, they don’t have the look they’re going for. They’re just thin. It’s because they didn’t have the proper base to start from.

👉🏻You’re not sticking to a program long enough...
I see so many women who do a different workout everyday. They save their favorite influencer’s workout from Instagram and do those daily.

The problem here is you have no idea if you’re progressing in any lifts because you’re changing your workouts too often, and there’s no way of tracking your progression, therefore you’re leaving progress on the table.

👉🏻Too much focus on cardio and calorie burn during your workout...
Whether it’s traditional cardio or cardio based classes, I see so many women who put their sole focus here.

Sure, those classes are challenging and fun, but you’re chasing exhaustion. Exhaustion doesn’t equal muscle growth.

These classes aren’t designed for progressive overload. So once again, if you cannot progress the workout, it’s not going to produce the changes you want in body composition.

Do you find yourself falling victim to one of these??

#macroswithem #beforeandafter #shredwithem #transformation #fitmom #flexibledieting #iifym #macros #progressiveoverload #weighttraining #diet #nutrition #nutritioncoach #onlinecoach #healthylifestyle #goals #reversedieting #personaltrainer

My go-to lunch bowls! These are super filling and

My go-to lunch bowls! These are super filling and super affordable for meal prep!

My prep made 4 bowls that breakdown to $3.89 per meal!

3oz cooked 96/4 beef (can use chicken or turkey as well)
85g cooked sweet potatoes (how to in my highlights)
85g unsalted canned green beans
85g frozen carrots
100g riced cauliflower
Seasoning of choice. I added taco seasoning to my beef.
Macros 👉🏻285 calories: 28p/32c/4f

You can easily adjust the ratios of veggies to better fit your macros, but it’s a really great balanced meal! I often add some shredded cheese or salsa when I heat them up. 😋

October Shred is open for enrollment! Link to join in bio 👆🏻

#macroswithem #foodprep #mealprep #fitmom #flexibledieting #iifym #countingmacros #macros #nutrition #foodisfuel #nutritioncoach #personaltrainer #macroscoach #reversediet #goals #diet #weightloss #shredwithem #iifymrecipes

“This program has truly been life changing. I ha

“This program has truly been life changing. I have done every "diet" in the book and always ended up quitting because it was either too restrictive, not seeing results, or a combination of the two.

I fully committed myself for 4 weeks and can proudly say that I'm down almost 7 lbs and 8 inches!

What I loved most is you don't have to eliminate food groups so I consider this is a lifestyle change rather than "diet".

The program as a whole is awesome. The workouts are challenging (even the home guides), and Emma provides a ton of recipes and tips to get you started. It was also great to have a forum where all of the Shred participants could support each other!”

October Shred is now open for enrollment! Link to join in bio 👆🏻

#macroswithem #shredwithem #transformation #weightloss #fitnessjourney #iifym #countingmacros #healthylifestyle #diet #nutrition #goals #macros

Hump Day Workout 🙌🏼 Superset 1: Band Hip Th

Hump Day Workout 🙌🏼

Superset 1:
Band Hip Thrust w/ Abduction 4x15
Hip Thrust 4x10

Set 2:
Reverse Lunge to Step-up 4x10EL

Superset: 3
Deficit Curtsy Lunges 4x10EL
Band Glute Bridges 4x20

Leg Curls 2:1 3x10EL
Standing Calf Raises 3x20

This is exactly how my monthly membership workouts are designed. They are also, the same workouts I do. 🙌🏼

Glute band is linked in my bio 👆🏻

#macroswithem #humpday #glutes #gluteworkout #fitmom #progressiveoverload #girlswholift #fitnessjourney #iifym #personaltrainer #bootyworkout #gymworkout

Everything and everyone you surround yourself with

Everything and everyone you surround yourself with has a direct impact on you.

On your attitude, mindset, and choices...

The good thing is you can choose what, and who you want to surround yourself with.

👉🏻Put yourself in proximity of people you want to be like. Who are on the same mission as you, or who have been where you are and are now where you want to be. You can hire a coach, join a group program, or find free groups with supportive people with similar goals.

👉🏻Create an environment conducive to your goals, and the lifestyle you want. If you’re wanting to eat healthy, meal prep and keep healthy foods at home and readily available.

👉🏻Think and act in a way your future self would think and act. If your future self is healthy and fit, practice those things now. Make decisions that you think they would make, and talk to yourself like you think they would talk to theirselves.

Today’s podcast episode touches on 3 key components for successful diets, and in my opinion this is one of them. 🙌🏼

Podcast episode linked in my bio.

#macroswithem #willpower #diet #weightloss #motivation #countingmacros #dieting #fitmom #healthylifestyle #podcast #nutritioncoach #mindset #bestself

Iced Pumpkin Oat Bake 1 pack 100 calorie Better

Iced Pumpkin Oat Bake

1 pack 100 calorie Better Oats
45g pumpkin purée
200g egg whites (or egg beaters)
Cinnamon, pumpkin pie spice, stevia & @tastyshakesmixins to taste

Mix oats, pumpkin & water (fill line on pack) and microwave according to oat directions. Remove from microwave and stir well. Add in egg whites.

Return to microwave on 70% power for 3 minutes. Remove from microwave and stir in seasonings, then microwave another 2 minutes on 100% power. This thickens them up and makes them more cake-like.
*(I personally cook in a bowl, until the last 2 min cycle where I smooth them into a small square container then microwave the last 2 min in it)

Icing:
15g whipped cream cheese
5g @bowmar_nutrition Frosted Cookie
Mix until smooth and refrigerate to thicken up more.

I let the oats cool a few minutes then add icing, Walden farms syrup and cinnamon on top.
Macros 👉🏻 285 cal: 30p/24c/5f

*If using regular oats, I recommend quick oats. You’ll use 27g of oats (100 calories worth) and about 1/3 cup of water with the 45g pumpkin. You’ll likely want to add stevia, or skinny syrups for sweetness.

Microwave the oats, water and pumpkin for 1 min. Add egg whites and stir well. This is when I add stevia and skinny syrup of choice to taste.

You can follow the microwave instructions above for the rest of the way.

#macroswithem #flexibledieting #iifym #macros #iifymrecipes #breakfast #countingmacros #healthyrecipes #diet #nutrition #fitmom #postworkoutmeal #carbs #healthyfood #onlinecoach #nutritioncoach #fitmom #pumpkin

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