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Strawberry Chicken Salad🍓 Save & tag a friend!

Strawberry Chicken Salad🍓

Save & tag a friend!

85g spinach
3oz cooked chicken
100g strawberries
1 cuke
28g feta cheese crumbles
30g Skinny Girl Honey Dijon dressing
Everything but the bagel seasoning

Season chicken with salt & pepper or seasoning of your choice, and grill or airfry.

Assemble salad, add cooked chicken, and top with cheese, dressing and EBTB seasoning.

Macros 👉🏻255 calories: 34p/17c/4f

#macroswithem #shredwithem #flexibledieting #iifym #iifymrecipes #macros #healthyrecipes #diet #weightloss #recipes #mealprep #fooddiary #countingmacros

3 keys to building muscle… 👉🏻Spend less

3 keys to building muscle…

👉🏻Spend less time in a calorie deficit

To build and sustain muscle, you can’t live in a deficit or yo-yo diet constantly.

Maintenance is a great place to build muscle with minimal, if any, fat gain. I recommend spending the majority of your year at maintenance with dieting phases sprinkled in.

👉🏻Weigh train

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.

👉🏻Follow a program that allows for progressive overload

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.

#macroswithem #flexibledieting #iifym #macros #progressiveoverload #weighttraining #diet #nutrition #reversedieting #reversewithem

Travel food & tracking tips 👇🏻 Save & tag a

Travel food & tracking tips 👇🏻

Save & tag a friend!

A lot of you will be traveling over the next couple weeks, so I want to share some go-tos of mine as well as some tips to stay on track while traveling, if you choose to 😉

First off, I pack: oat packs (cook with hot water from coffee pot or Keurig if no microwave), tuna packs, protein bars, protein powder, apples, bananas, rice cakes, turkey jerky and pretzels.

Carbs and fats are super easy to come by, so having protein on hand is always helpful! You can add protein powder to oats, tuna packs on rice cakes or even a garden salad in the airport.

When eating out, if I know the restaurant ahead of time I’ll look up the menu and nutrition facts and pre log the meal in MFP and work my day around that.

If it’s a restaurant picked on the fly, I keep it simple, typically a grilled chicken salad with dressing to the side or even salsa as dressing. I use similar restaurant foods in MFP to log the meal. Sometimes you’ll have to search individual items and log those, and remember to account for oil that your food is cooked in. Always better to over estimate in my opinion.

Fast food restaurants almost always have lower calorie options available. Just look for them 😉 They usually have nutrition facts listed on their website & apps.

Airport stores and gas starting have fresh fruit, yogurt, protein bars, and other snacks to keep you on track.

So again, it’s not impossible to track your food and eat healthy on the go. You just have to put in some effort, and be mindful.

Swipe for some of my go-tos when I’m traveling.

What are some of your go-to snacks/foods? Let’s help each other out!

#macroswithem #iifym #flexibledieting #macros #reversediet #diet #nutrition #weightloss #macroscoach #countingmacros #travel #eatingout #travel #shredwithem

Chick-fil-A Egg White Grill This is one of my fav

5.18.22 🏡🤍 #newhome

5.18.22 🏡🤍

#newhome

Will you gain weight when you reverse diet? The

Will you gain weight when you reverse diet?

The quick answer is yes. But remember weight gain and fat gain aren’t the same.

Weight gain with a reverse diet will mainly come from water retention (more carbs & fiber, both hold water in the body) & more undigested food in your gut.

When you’re ending a fat loss phase, calories are low, which typically results in energy being low and hunger being high. You might also be hyper focused on food, thinking about when your next meal is, having poor sleep, low sex drive, or trouble with adherence.

That’s why you can’t live in a deficit…

When you’re at maintenance, you’re eating the amount of calories needed to maintain your body weight. This results in increased energy, better sleep, more flexibility with food choices, ultimately leading to better consistency & adherence.

The benefits: restoring biofeedback- sleep improves, hunger decreases, energy increases, strength and performance increase, you have more flexibility with food and your lifestyle, eating a lot more calories with minimal weight gain.

#macroswithem #reversediet #diet #weightloss #buildingmuscle #iifym #nutrition #countingmacros

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