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Asset 14

Contact Em

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Shred With Em

30 Day Fitness & Nutrition Program

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10 minute Chicken Teriyaki Bowl Like, save & shar

10 minute Chicken Teriyaki Bowl

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83g Tyson black pepper & herb chicken strips
200g zucchini
170g Veggieful teriyaki riced cauliflower
60g basmati ready rice

Dice zucchini, lightly coat with cooking spray, salt & pepper. Airfry for 10 minutes on 380.

I also airfry the chicken tenders for 8-10 minutes. I just toss in with the zucchini.

Rice & riced cauliflower are microwaved.

You can easily adjust portions, or omit rice, to fit your macros and calories.

Macros👉🏻 30p/42c/8f

MyFitnessPal: Macros With Em 10 minute Chicken Teriyaki

*Chicken is found at Meijer & Kroger. Everything else is from Walmart.

#macroswithem #shredwithem #iifym #countingmacros

Chicago day 3 photo dump… The @thegaslightanthe

Chicago day 3 photo dump…

The @thegaslightanthem concert, shopping, tacos & ice cream ☺️

My weight loss journey started in 2013. It’s tak

My weight loss journey started in 2013. It’s taken me 9+ years to get to where I’m at now.

Lots of yo-yo dieting. Losing weight then gaining it back. Doing all the wrong things to eventually learn the right things.

👉🏻2013: This was when I felt like I didn’t even recognize myself. I was extremely uncomfortable with my physical appearance, especially naked. You would never catch me in a bikini then.

I was a new mom, about 9 months postpartum, and still holding onto probably 20lbs of the 60 I gained while pregnant.

I simply did home workouts, mostly body weight and cardio based, and tried to “eat clean”.

👉🏻2014: Still working out at home, started following a restrictive meal plan.

👉🏻2015: this is around when I started weight training more seriously. Had joined a gym, and was counting macros. I hired at coach between end of 2014-2015.

I was “skinny”, but I wouldn’t say “toned”. I did have some muscle definition, and still had a little bit of lower belly fat (my first place I gain & last place I lose)

👉🏻2015 to around 2018: I competed several times, so I’d get super lean, never reverse diet, then gain a bunch of weight back. Also had an appendectomy which totally changed the way my stomach looked 😩

I continued that restrict/binge cycle up until 2018/2019.

That was the first time I decided to stop trying to diet all the time and reverse diet to work on my relationship with food. This was also when I started training focused on progressive overload.

My goal was to stop binging. To put my health first, and put by physique goals on the back burner, and diet when I could be consistent.

I’m not perfect, but I can say since 2019 my weight has held consistently. I only cut once a year and I’m at maintenance the other 9-10 months of the year.

I love my physique. I love my strength. I don’t binge. I don’t yo-yo, and it’s easy for me to maintain.

What questions do you have?

#macroswithem #reversedieting #transformationtuesday #beforeandafter #weightloss #countingmacros #iifym #transformation

My favorite low calorie cold Starbucks drink! Lik

My favorite low calorie cold Starbucks drink!

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How to order:

Grande brown sugar oat milk shaken espresso
Ask for only 1 pump of Brown sugar syrup
Ask for 2 pumps sugar free vanilla
1 pack Splenda or stevia

This is the version I switched to after they discontinued sf cinnamon dolce…

Macros👉🏻 75 calories: 1p/9c/3f

#macroswithem #starbucks #iifym

Chicago day 2 photo dump 🧡 Bears win & deep di

Chicago day 2 photo dump 🧡

Bears win & deep dish pizza = best day

Buffalo Chicken Chili & MyFitnessPal tracking tip $Buffalo Chicken Chili & MyFitnessPal tracking tip 🤗 Save & tag a friend! ◦ 1 lb lean ground chicken (I used Perdue 98% FF, can also use chicken breast) ◦ 3-4 cups low sodium chicken broth ( 3 cups for thicker chili, 4 cups for soupier chili - recipe is made to 4 cups) ◦ 1 can white northern beans ◦ 1/2 cup Franks buffalo wings sauce ◦ 4 oz (half block) fat free cream cheese ◦ 1 ranch mix pack ◦ 2 oz green pepper ◦ 1 oz white onion ◦ 1 oz green onion ◦ 1 can diced tomatoes (or rotel) ◦ 1 tsp garlic powder ◦ salt and pepper to taste Cook ground chicken, then combine with the rest of the ingredients, except cream cheese, in a crockpot. Once mixed well, place cream cheese on top, then cook on high 3-4 hours. Top with shredded cheese and additional wing sauce if you like it spicier. Macros for my serving: (300g) 179 calories: 23p/18c/1F 👉🏻MFP tip: create the recipe in mfp and enter the servings as 1 until the recipe is cooked and you can weigh the entire thing. After my chili was cooked, I put the empty container I would be storing it in on a scale, hit the TARE button to zero it out (so it weighs only the food not the container) and pour the chili into the container to get weight of entire batch. Next, go and edit the serving size to the total weight of the recipe. Example show is 1900g. As you eat it you can weigh out your servings in grams and change that each time in mfp for whatever serving you’d like at that time. You’ll change the decimal/fraction section to decimal to enter in the number of grams you are eating. #macroswithem #countingmacros #flexibledieting #iifym #macros #shredwithem$

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