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SHRED WITH EM

30 Day Fitness & Nutrition Program

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Hands down one of my favorite rice cake combos! I

Hands down one of my favorite rice cake combos! I eat this daily!

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2 lightly salted rice cakes (works great with chocolate or caramel too)
21g whipped cream cheese
40g banana or strawberries
Walden Farms chocolate syrup

Macros👉🏻 Banana: 156 calories: 3p/25c/5f
Macros👉🏻Strawberry: 138 calories: 3p/21c/5f

📲 Come train with me! I follow the monthly workouts in my membership! You have access to home & gym workouts, recipes, all my guides & resources & more! Link in bio ⬆️

#macroswithem #flexibledieting #iifym #ricecakes #diet #weightloss #nutrition #nutritioncoach #onlinecoach #personaltrainer #countingmacros #macros #carbs #reversediet #fooddiary #shredwithem #macroscoach #shredwithem #empowerednutrition

Hot/Cold Salad 🥗 Save & tag a friend! 3oz co

Hot/Cold Salad 🥗

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3oz cooked chicken
100g asparagus
1 serving salad mix
1 cuke
3 cherry tomatoes
28g Velveeta shreds (or cheese of choice)
30ml Skinny Girl Honey Dijon
Optional: jalapeños to taste
Tony’s seasoning
Manitou Truffle seasoning

*Seasonings & dressing are from Walmart

Season chicken with seasoning of choice then grill or airfry.

Chop asparagus into quarters, spray with cooking spray, add salt & pepper then airfry on 375 for 8-10 min (depending on how crispy you like it)

Assemble salad, add asparagus, chicken, cheese, dressing then seasonings.

Macros👉🏻 225 calories: 28p/19c/5f
Low enough to add a side, or two! 🙌🏼

#macroswithem #iifym #flexibledieting #countingmacros #iifymrecipes #macros #diet #weightloss #fitmom #saladrecipes #empowerednutrition #shredwithem #fooddiary #nutrition

Grocery Haul by Macro... Save & tag a friend! Ca

Grocery Haul by Macro...

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Carbs: mini bagels, rice cakes, instant oats, sweet potatoes, 100 calorie popcorn, salad mix, stir fry mix, spinach, bananas, carrots, green beans, asparagus & English muffins, pitas, cukes & pickles

Protein: egg beaters, Greek yogurt, 97/3 turkey, 96/6 beef, roast beef & quest chips

Fats: peanut butter, spinach dip (kroger), cream cheese & whipped cream cheese (I also rely on residual fat from meat, protein bars, & whole eggs)

This is from Walmart & Kroger.

📲 Come train with me! I follow the monthly workouts in my membership! You have access to home & gym workouts, recipes, all my guides & resources & more! Link in bio ⬆️

#macroswithem #empoweredfitness #fitmom #groceryhaul #diet #weightloss #fitnessjourney #mealprep #iifym #flexibledieting #countingmacros #shredwithem #macros #nutritioncoach #fooddiary

Full Body Workout 🔥 Here’s a snippet from to

Full Body Workout 🔥

Here’s a snippet from today’s workout from my monthly membership, full workout posted below 👇🏻

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Superset:
Back Squats (I added a pulse) 4x10
Single Leg Glute Bridges 4x10EL

Superset:
Front/back Press 4x10
Tricep Rope Pressdown 4x10

Superset:
Bridge Chest Press 4x10
Static Lateral Raise 4x10EA

Superset:
Plank w/ Rows 4x10EA
Wallsit w/ Curls 4x10

📲 Come train with me! I follow the monthly workouts in my membership! You have access to home & gym workouts, recipes, all my guides & resources & more! Link in bio ⬆️

#macroswithem #empoweredfitness #fitmom #progressiveoverload #workout #diet #weightloss #gymworkouts #fullbodyworkout #fitnessjourney #personaltrainer

I don’t know who needs to hear this, but if you’re eating 1200 calories a day and having cheat/untracked meals or days, then you’re not really eating 1200 calories per day... your daily average is actually much higher.

I’m using the example of 1200 calories, because that seems to be the magic number women think they need to eat to lose weight. 🤷🏼‍♀️ (In actuality, it’s way too low for the majority of people and not necessary.)

Let’s just do some quick math... 1200 calories per day, for 7 days a week would make your weekly total 8,400 calories.

If you eat 1200 calories for 5 days, that is 6,000 calories. Then let’s say you have untracked weekends or cheat meals, and we’ll just say you average 2,500 calories per day on Saturday & Sunday. (It’s likely more than that, calories add up quick when you’re eating out and or drinking alcohol.)

This makes your weekly total intake 11,000 calories. If you divide that by 7, that’s an average of 1,570 calories per day, not 1200. 😳

This is the biggest mistake I see made! You feel like they’re working so hard, and eating so little, cause you are! But then you’re undoing your hard work on the weekend, and making your deficit a much smaller deficit or possibly putting you at maintenance calories for the week.

Remember, just because you don’t track or, doesn’t mean you didn’t eat it.

Top tips to make progress on your diet:
1️⃣ Have a hard stop date. This gives you a finish line to work towards and also keeps you from constantly dieting, starting over, etc.
2️⃣ Make your diet work with your lifestyle. The majority of my clients calorie cycle. This allows higher calorie days when they need them, balanced with lower calorie days, but still yields the same weekly average.
3️⃣ Don’t go overly aggressive on your deficit. If you can’t adhere to it, you won’t be consistent. And if you’re not consistent, you won’t see progress.

Was this helpful? Please share, or tag a friend you think this would help.

📲 Train with me! Join my monthly membership for my workouts, macro calculator, recipes & more!

#macroswithem #shredwithem #flexibledieting #iifym #diet #weightloss #nutrition #fitmom #macros #countingmacros #reversediet

Strawberry Chicken Salad🍓 Save & tag a friend!

Strawberry Chicken Salad🍓

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85g spinach
3oz cooked chicken
75g strawberries
50g cukes
14g 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 dressing and EBTB seasoning.

Macros 👉🏻235 calories: 31p/18c/4f

#macroswithem #shredwithem #empowerednutrition #flexibledieting #iifym #iifymrecipes #macros #healthyrecipes #diet #weightloss #fitfam #onlinecoach #personaltrainer #recipes #mealprep #fooddiary #healthyfood #foodisfuel #foodprep #mealprep #countingmacros

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