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“It has been a life changing experience, thank you for believing in me!”

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Happy Independence Day! 🇺🇸 - Protein Fruit P

Happy Independence Day! 🇺🇸
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Protein Fruit Pizza:
1 Joseph's pita bread (Walmart)
14g @bowmar_nutrition frosted cookie (code emma)
40g fat free cream cheese
50g strawberries
30g blueberries
Stevia and cinnamon
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Spray pita with cooking spray and sprinkle with stevia and cinnamon. Bake on 400 for 5-6 minutes, or until edges are golden brown.
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Combine cream cheese and protein powder, with a splash of water. (Just enough to mix, not make it runny)
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After pita is baked and cooled, add mixture to pita, then fruit.
Macros for entire pizza👉🏻 200 calories: 21p/25c/3f
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#macroswithem #flexibledieting #iifym #iifymrecipes #macros #healthyfood #macros #fitnesscoach #nutrition #onlinecoach #foodisfuel #proteinrecipes #diet #weightloss #bowmarnutrition #dessert #cookout #independenceday

What is calorie cycling? - Calorie cycling is simp

What is calorie cycling?
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Calorie cycling is simply cycling your calories from lower to higher days.
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There are several reasons you can do this, but the most common is to allow for more “freedom” on the weekends.
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The number one reason I see for people not making progress is because they over indulge on the weekends, and a lot of the time, take themselves out of the calorie deficit they were in all week.
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Calorie cycling allows you to have parameters to work within, so it’s not a free-for-all, but also a higher calorie amount to work with. This has been a game changer for my clients!
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You still have the same total weekly calories, you’re just giving yourself flexibility on days you need it most.
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For my clients, I give an option of a steady daily count, and a calorie cycle of 5 lower days with 2 higher days. Clients love this! It allows them to enjoy different foods on the weekends and not feel deprived!
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This is a great tool to implement for special occasions or holiday weekends 😉🇺🇸
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Drop any questions below 👇🏻
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Outfit: linked in my LIKEtoKNOW.it
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#macroswithem #shredwithem #caloriecycling #flexibledieting #iifym #countingmacros #macros #fitmom #workout #diet #nutrition #onlinecoach #nutritioncoach #macroscoach #personaltrainer #weightloss #foodisfuel #reversedieting

Nothing says America like Apple pie! This is an ol

Nothing says America like Apple pie! This is an oldie but goodie! Tag me if you try it! 🥧🇺🇸
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Apple Dessert Pizza
• 1 Joseph's pita bread
• 85 grams sugar free apple pie filling (Walmart)
• 12 grams fat free cream cheese or whipped cream cheese
• 6 grams vanilla protein powder (I use @bowmar_nutrition frosted cookie)
• cinnamon, stevia
• 4 grams brown sugar
• nonstick cooking spray
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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
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#macroswithem #dessert #flexibledieting #iifym #macros #countingmacros #healthylifestyle #fitmom #iifymrecipes #reversedieting #macros #nutrition #personaltrainer #onlinecoach #recipes

Travel food & tracking tips 👇🏻 - Vacation se

Travel food & tracking tips 👇🏻
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Vacation season is in full swing, 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 😉
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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.
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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.
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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.
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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.
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Fast food restaurants almost always have lower calorie options available. Just look for them 😉 They usually have nutrition facts listed on their boards or website as well.
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Airport stores have fresh fruit, yogurt, protein bars, and other snacks to keep you on track.
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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.
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Swipe for some of my go-tos when I’m traveling.
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What are some of your go-to snacks/foods? Let’s help each other out!
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📷 @kevintalleyphoto
Bowmar code: emma
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#macroswithem #iifym #flexibledieting #fitmom #macros #reversediet #diet #nutrition #weightloss #nutritioncoach #macroscoach #countingmacros #travel #eatingout #vacation #personaltrainer

Meal prepping for convenience... - I know I’ve s

Meal prepping for convenience...
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I know I’ve said this a million times, but meal prep is intended to save you time during the week, save you money from eating out constantly, and help you make smarter choices that align with your goals and lifestyle.
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My meal prep lately has been for convenience, and having quick options readily available. -
I typically prep 3-4 lunches for the week, and add in @flexpromeals for the other days. (Code emma20)
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Here are my go-to foods that I always keep on hand👇🏻
Carbs:
Rice cakes
Instant oats
Microwaveable rice
Fruit
Baby carrots
Sweet potatoes
Canned & frozen veggies
Microwaveable potato’s
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Protein:
96/4 beef
Chicken (frozen and fresh)
Tuna packs
Deli meat
@bowmar_nutrition protein (code Emma)
Protein bars & muffins
Egg whites
Low fat cottage cheese
Greek yogurt
Low fat cheese
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Fats:
Peanut butter
Cashew butter
Whole eggs (good source of protein)
Whipped cream cheese
Cheese (protein source)
And fat from protein bars, as well as less lean meat options.
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Just getting settled into our new house and it was my first weekend getting to meal prep here.❤️🏡
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Tag a friend who this would help and let me know what convenience foods you keep on hand. 👇🏻
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#macroswithem #mealprep #foodprep #goals #nutrition #diet #weightloss #reversediet #nutritioncoach #personaltrainer #onlinecoaching #macros #flexibledieting #iifym #healthyfood #bowmarnutrition

Weekends are for breakfast! - PB & Banana French T

Weekends are for breakfast!
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PB & Banana French Toast 🍌
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2 pieces Healthy Life 35 calorie bread (Walmart)
46g (3tbsp) egg whites
20g banana
12g (2tbsp) PB2
Cinnamon and stevia to taste
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Dip each slice of bread in egg whites then sprinkle with stevia and cinnamon. Cook on medium heat.
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For your pb, mix the PB2 with a dash of stevia and water to consistency. (Don’t get it too runny because it’ll melt on the warm toast already) Slice bananas into coins and layer the pb mix and banana between the french toast. Top with WF or sugar free syrup.
Macros 👉🏼 160 calories: 14p/26c/2f
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#macroswithem #breakfast #flexibledieting #iifym #nutrition #iifymrecipes #nutritioncoach #diet #weightloss #macros #recipes #weekendvibes #fitmom #goals #personaltrainer #onlinecoach #healthyfood #lowcaloriemeals

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