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Customized Reverse Dieting Strategy
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emPowered Nutrition Essentials Stack
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emPowered Nutrition Shred Stack
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Copycat Chick-fil-a Grilled Chicken Sandwich Save

Copycat Chick-fil-a Grilled Chicken Sandwich

Save & tag a friend!

1 Kroger grilled & glazed chicken breast fillets
1 Bunny hamburger bun
Shredded lettuce, pickles & tomato
Sauce of choice, I used Franks Buffalo
Spray butter

I airfry my chicken on 380 for around 8-10 minutes.

Spray the insides of your bun with spray butter and lie face down in a skillet on medium heat until toasted.

Add lettuce, pickles & tomato to bottom bun, then chicken, and sauce.

Macros for sandwich👉🏻 245 calories: 27p/27c/5f

MyFitnessPal entry: Macros with Em chick fil a sandwich

#macroswithem #shredwithem #iifym #countingmacros #flexibledieting #reversedieting #diet #weightloss #macros #fitmom #fooddiary #trackingmacros #macrorecipes

Myth👉🏻”Donuts are bad...”

Truth 👉🏻 Donuts are carbs & fats

This breakfast is less than 400 calories and it’s balanced, meaning it has protein, carbs & fats.

Sure the donut has more sugar, and isn’t as filling as a bowl of oats with peanut butter or fruit, but it allows for moderation and balance.

Macros for this breakfast: 385 calories: 30p/38c/10f

#macroswithem #shredwithem #diet #weightloss #fitnessjourney #macros #countingmacros #iifym #flexibledieting #nutrition #macrocoach #nutritioncoach #personaltrainer #donuts #fitmom #reversediet #empowerednutrition #fooddiary

Are you new to counting macros? Here are a few tip

Are you new to counting macros? Here are a few tips to help! 🤗

Save & tag a friend!

👉🏻Think of your calories and macros as money and you have a budget to spend. All food “costs” something and will come out of your “budget”.

👉🏻 Focus on protein and overall calories versus each macro. You’ll ensure muscle maintenance this way (protein focus) and fat loss (adhering to caloric deficit). It’s easier to get started this way and not feel so overwhelmed. Start small and work your way to tracking all 3.

👉🏻 Work in ranges rather than absolutes. You’re rarely going to hit each macro perfectly, and you shouldn’t strive for that. It can cause obsessive behaviors around tracking. Instead, work in ranges like 120-130g protein for example. Again, unless you’re a competitor, top performing athlete, etc this isn’t going to make or break your progress.

👉🏻 Eyes on your own paper... don’t worry about what other people are eating, how many macros they’re working with, etc. It’s all relative. What is considered “macro friendly” for someone who eats 300g carbs per day isn’t macro friendly for someone on 100g carbs 😆 Also, what fuels you, makes you feel good, and produces results for YOU won’t always be the case for someone else.

👉🏻 Remember everything is hard until you do it. You weren’t born walking, talking, or parallel parking 😆 (I still suck at that!) Get your reps in! Practice makes you better. If you want to enjoy the flexibility of counting macros, then you have to put in the work upfront. No one gets to skip that.

👉🏻 Focus on whole food nutrition the majority of the time. I practice the 80/20 rule. The majority of the food I eat is nutrient dense, and makes me feel good. I always allow for other things I want in moderation though. 🍩🍪 Whole foods are much more satiating, cause less digestive stress/issues, and are far more accurate when tracking.

#macroswithem #empowered #flexibledieting #iifym #macros #countingmacros #personaltrainer #onlinecoach #nutrition #fatloss #weightloss #fitnessjourney #foodisfuel

My grocery haul from Walmart & Kroger & a chance t

My grocery haul from Walmart & Kroger & a chance to win a $100 Amazon gift card!

To enter the giveaway all you have to do is:

👉🏻follow @macroswithem
👉🏻like this post
👉🏻tag a friend! The more tags, the more entries.

Winner will be announced Wednesday, 10/20.

#macroswithem #mealprep #foodprep #groceryhaul #fitmom #empowerednutrition #shredwithem #iifym #flexibledieting #countingmacros #macros #diet #nutrition #fooddiary #weightloss #nutritioncoach

Breakfast on-the-go… Breakfast sandwich 🍳 (a

Breakfast on-the-go…

Breakfast sandwich 🍳 (all ingredients from Walmart)

1 English muffin
46g (3 tbsp)liquid egg whites
1 slice Velveeta cheese
1 slice Canadian bacon

I bake my egg whites in a muffin pan to get the round shape, but it also saves a ton of time! 350 for 15-20 min. Spray with cooking spray first.

You can prep these as whole sandwiches and freeze, or store ingredients separately and refrigerate, then assemble the morning of.

Macros👉🏻 220 calories: 16p/29c/3f

#macroswithem #mealprep #foodprep #breakfast #fitmom #iifymrecipes #iifym #flexibledieting #macros #diet #fooddiary #mcmuffin #weightloss #goals #countingmacros #onlinecoach #nutrition #onthego #reversedieting

Life isn’t meant to be lived in a calorie defici

Life isn’t meant to be lived in a calorie deficit....

Ideally you should be at maintenance more than you are in a calorie deficit.

Having a well periodized nutrition plan will allow for this.

This client did a 16 week cut where she lost 10 lbs! By the end of her cut, calories were low (for her, remember it’s all relative) stress was high, dieting fatigue was high, and she was ready to maintain for a while and start feeling better!

We jumped into a reverse diet, and after 7 weeks, were at her new maintenance.

She ended her cut on 1500 calories, reverse dieted to maintenance at 2250 calories and weight only fluctuated 1-3 lbs during the process, but her average weight ended only up 1 lb from her cut, yet she’s eating over 700 more calories per day 😱

Are you over dieted?
Struggling to adhere to a calorie deficit?
Is sleep poor?
Are your workouts suffering?
Do you just feel bad and rundown?

If any of those check the box, it’s time to reverse! Enrollment for Reverse with Em is open! Program details & link to join in bio.

#macroswithem #reversedieting #reversewithem #iifym #macros #transformation #weightloss #fitnessjourney #countingmacros #nutrition #maintenance #flexibledieting

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