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Cut starts today! 🙌🏼 - Average weight is 125 Cut starts today! 🙌🏼 - Average weight is 125 lbs. I’m not working towards a weight loss goal, but more of a look. - I just finished my last week at maintenance, 2200 calories: 140p/275c/60f. - Starting macros: 2055 calories: 140p/250c/55f - I’ll keep cardio the same right now, average of 10k steps per day, and 60 min MISS for the week. (Likely a 30 min run, and 30 min on the stairs.) - Historically I respond pretty well to cutting and not having to get super low calorie, but it’s been a while so we shall see. We’re not starting at an aggressive pull, which is nice to keep food high, and I think I’ll respond, just in looking at how well my reverse went. - I’m super excited to have something to work towards. No, I’m not competing 😊 Like I said last week, it’s ok to have physique goals! - Would you like me to share more updates periodically, FDOE, etc? Let me know. 👇🏻 - #macroswithem #fitmom #progresspic #diet #fatloss #weightloss #nutrition #flexibledieting #iifym #countingmacros #macros #abs #goals #nutritioncoach #personaltrainer #weightloss #mondaymotivation
McGriddle Meal Prep 🥞 - 35g @kodiakcakes pancak McGriddle Meal Prep 🥞 - 35g @kodiakcakes pancake mix Water to consistency 1 piece turkey sausage 1/3 cup liquid egg whites 1 slice Velveeta cheese Walden Farms pancake syrup - •Combine pancake mix and water and make 2 pancakes. •For egg whites, I use a donut pan and bake on 350 for around 20 min. (This size fits great on the pancakes versus the muffin pan for breakfast sandwiches) •Store pancakes, sausage and egg white in Tupperware. When ready to eat, heat in microwave around 45 seconds to 1 minute, add cheese and drizzle with syrup. Macros 👉🏻 245 calories: 27p/23c/6f - *Makes 1 McGriddle, for more just multiply your pancake mix and make additional egg white patties - #macroswithem #mealprep #mcgriddle #foodprep #breakfast #macros #flexibledieting #iifymrecipes #healthyfood #countingmacros #diet #nutrition #onlinecoach #personaltrainer #foodisfuel #fitmom #iifym #shred #goals
Apple Dessert Pizza: • 1 Joseph's pita bread • Apple Dessert Pizza: • 1 Joseph's pita bread • 85 grams sugar free apple pie filling (Walmart) • 12 grams fat free cream cheese • 6 grams vanilla protein powder (I use @bowmar_nutrition frosted cookie) • cinnamon, stevia • 4 grams brown sugar • nonstick cooking spray - Spray pita with cooking spray then sprinkle with cinnamon and stevia. Spoon apple pie filling into a bowl and mix in some cinnamon and stevia. (I also chop the apples into smaller pieces). Spread the filling onto pita and cook on 400 for 5-6 minutes. While that's baking, mix cream cheese, protein powder, and stevia with a splash of water to make the icing. Spoon into a ziplock bag and cut off one corner. Once pizza is removed from oven, sprinkle with brown sugar, the drizzle with icing. Macros 👉🏼 148 cal: 14p/22c/2f - #macroswithem #dessert #flexibledieting #iifym #macros #countingmacros #healthylifestyle #fitmom #iifymrecipes #reversedieting #macros #nutrition #personaltrainer #onlinecoach #recipes
"I’m in a calorie deficit, why am I not losing w "I’m in a calorie deficit, why am I not losing weight?” - To answer this bluntly, if you’re not losing weight, you’re not in a calorie deficit. But let me elaborate... Weight loss is derived from being in a calorie deficit. Calories in versus calories out. - When I hear someone say they’ve been eating in a deficit but they’re not losing weight, or they’ve “plateaued”, I ask a few questions... 👉🏻Are you tracking everything you eat? All bites, licks, tastes, things like coffee creamer, etc? 👉🏻Are you eating out frequently? 👉🏻Are you tracking your food everyday? Even the weekends? 👉🏻How long have you been eating at those calories consistently? - These are the areas I find most commonly interfering with someone who’s not seeing progress in their diet. - First things first, it you’re not tracking your intake daily, you truly have no way of knowing if you’re eating in a deficit. So tracking everything you eat, everyday, is the only way of knowing. - Things like tracking during the week and not tracking on the weekend typically have people constantly spinning their wheels. They’ll eat in a deficit during the week, then over eat on the weekends, leaving them maintaining at best. - Eating out frequently can also stall your progress. When we eat out it’s always an estimate. Even if the restaurant has nutrition facts listed. Simply because we’re not in the back weighing/measuring our food. So if you’re someone who is eating out several times a week, even if it fits your macros, cut that down some and see if that helps. - Lastly, just because you’re eating at a calculation that is “supposed to be a deficit”, doesn’t mean it is. If you’ve dieted low calorie for an extended period of time, you could metabolically adapted to those calories. Meaning what was a deficit is now your maintenance. In cases like this, I recommend reverse dieting and working on repairing your metabolism and building up your intake before cutting again. - Helpful? Last call for the March Shred! Link in bio 👆🏻 - #macroswithem #flexibledieting #iifym #diet #weightloss #onlinecoach #nutrition #macros #fitmom #countingmacros #fatloss #reversedieting
Would you ever say to someone “you are way too f Would you ever say to someone “you are way too fat, I hope you’re not trying to gain more weight”? - Chances are, absolutely not. So why is it ok to tell someone, they are too thin, and you hope they’re not trying to lose weight? - I understand that by putting myself out there on social media that it opens the doors for people to ask questions or make comments. That’s totally fine. Everyone is entitled to their opinion. But body shaming is never ok. - We live in a world where loving your body is highly encouraged. And I love my body! I’m the leanest I’ve been while eating more than I ever have. I’m also the strongest I’ve been. But do I still have improvements I want to make? Hell yes! - It’s ok to want more for yourself. To be leaner, stronger, and have goals around that. - My point in this post is to think before you speak. Know that it’s ok to have physique goals. Know that everyone won’t agree with what you do or how you look. And you don’t owe anyone an explanation. - This photo was a weekly progress pic to my coach that I shared in my stories over the weekend. You can swipe to see the dm I got around it. I also added a few gym selfies, where I think I look strong! Not “waay thin”. Again, just my opinion. 😉 - I’m an open book for the most part, but I don’t deal with negativity or anything toxic. Be kind to people! ❤️ - #macroswithem #fitmom #selflove #bodyshaming #reversedieting #flexibledieting #iifym #macros #nutrition #nutritioncoach #personaltrainer #healthylifestyle #countingmacros #fitnessjourney #goals #motivationmonday #bestself #diet #weightloss
Walmart Grocery Haul - 👉🏻Protein sources: 96 Walmart Grocery Haul - 👉🏻Protein sources: 96/4 beef, cheese, non fat Greek yogurt, egg whites, tuna 👉🏻Fat sources: eggs (also great source of protein), cashew butter, cream cheese 👉🏻Carb sources: rice, rice cakes, fruit, veggies, bagels - I stick with a lot of the same foods weekly. It makes things easy, but it’s also what I like. 🤷🏼‍♀️ Keep it simple! But most importantly, buy things you know you’ll eat and that you enjoy! - Are you a creature of habit with your food? - Shred enrollment ends Tuesday! Link to join in bio 👆🏻 - #macroswithem #foodprep #mealprep #groceryhaul #walmart #fitmom #reversedieting #iifym #countingmacros #fooddiary #flexibledieting #diet #nutrition #nutritioncoach #weightloss #macroscoach #healthylifestyle
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