Multiple Ways of Tracking Your Progress

Not seeing progress in your abs or thighs? Most of us get into the habit of looking for progress in a specific area. We do a lot of ‘targeted’ exercise, maybe skip a meal here and there and are disappointed when we don’t see change. I get it! I used to do the same thing. Here are some things I …

50 Min Meal Prep

50 minute low carb meal prep (including clean up) to get us ready for the week. You can access all the recipes HERE. Groceries for this week were $61 USD. ๐Ÿ”ธpulled chicken (for salads) ๐Ÿ”ธlettuce wraps ๐Ÿ”ธturkey bacon frittata ๐Ÿ”ธzoodles and chicken meatballs

145 lbs in Both Pics

I weight 145 LBS in both pics ๐Ÿ˜ฒ๐Ÿ˜ฑ.ย ย Remember babes, there are lots or ways to track progress beyond the scale! Check out my IG stories for more details on my story. Or click “My Journey” in my highlights to learn more.โ™ฅ๏ธ โ €โ €โ €โ €โ €โ € โ €โ €โ € When I first started I thought I could eat whatever I wanted because I worked out ๐Ÿ˜ฌ. …

90 Min Meal Prep

Meal prep Sunday! Did a buffet prep because while working from home, it’s the easiest way to have food ready while not feeling like I have to eat the same amount every day. ๐Ÿ”ธ Omelette station with fresh veggies and cheese for daily eggs ๐Ÿ”ธ Protein pancakes made fresh daily ๐Ÿ”ธ Pulled Sriracha chicken for lettuce wraps ๐Ÿ”ธ Curry chicken …

“How Much Weight Should I Use?”

“What weight are you using?” “How much weight should I use?” โ €โ €โ €โ €โ €โ € โ €โ €โ € The reality is it doesn’t matter how much weight I use. You should always be basing your weights on your personal strength, goals and what you can lift with confidence. โ €โ €โ €โ €โ €โ € โ €โ €โ € When I film my home workouts I use 7 lb weights. Why 7 lbs? ๐Ÿ”ธthey’re …

Is HIIT or LISS better for weight loss?

Which cardio is better for weight loss LISS or HIIT? โ €โ €โ €โ €โ €โ € โ €โ €โ € Studies show that LISS or low intensity steady state cardio, mobilizes more fat to be burned. You work for a longer period of time at a lower intensity focusing on staying within a targeted heart rate zone. – HIIT or high intensity interval training require you train for …

Should You Eat Protein Bars?

I hate being hungry. And if you’ve ever been on a diet/cut you know a calorie deficit can be tough. In an effort to make my calories go further, I minimize/cut out most bars. The 65 g bar show above has 270 calories (10 g protein, 10 g fat, 36 g carbs). My big ass super delicious Chinese chicken salad …

Rest Day Stress?

๐˜ฟ๐™Š ๐™๐™€๐™Ž๐™ ๐˜ฟ๐˜ผ๐™”๐™Ž ๐™Ž๐™๐™๐™€๐™Ž๐™Ž ๐™”๐™Š๐™ ๐™Š๐™๐™? I just took 4 days off the gym. I didn’t even wear my watch to track my steps! This would have been ๐—ถ๐—บ๐—ฝ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—น๐—ฒ for me 2 years ago. โ €โ €โ €โ €โ €โ € โ €โ €โ € I use to think taking 2 or 3 days off the gym would ๐˜‚๐—ป๐—ฑ๐—ผ ๐—”๐—Ÿ๐—Ÿ ๐—บ๐˜† ๐—ต๐—ฎ๐—ฟ๐—ฑ ๐˜„๐—ผ๐—ฟ๐—ธ ๐—ฎ๐—ป๐—ฑ ๐—ฝ๐—ฟ๐—ผ๐—ด๐—ฟ๐—ฒ๐˜€๐˜€. โ €โ €โ €โ €โ €โ € โ €โ €โ € It’s why …

5 Min Meal Prep

5 MIN MEAL PREP – no cooking or excuses. This is a super quick meal prep you can make in a pinch. I use to make these a lot when I was teaching. I use 40g oats, 30g vanilla protein powder, ยพ – 1 cup berries and 100 g small 2% yogurt. 39g carbs/6g fat/41g ~ 375 calories. You can …

Your Weight doesn’t Tell the Whole Story

It’s not just about the number on the scale. The number never tells the whole story. I always believe the most important changes are ones that no one can see. MAKE THIS A LIFESTYLE AND YOU’LL NEVER LOOK BACK! โ €โ €โ €โ €โ €โ € โ €โ €โ € LEFT: ๐Ÿ”ธemotional eating ๐Ÿ”ธstress eating ๐Ÿ”ธfood as a reward ๐Ÿ”ธtoo much alcohol ๐Ÿ”ธexercise only in preparation for events/trips ๐Ÿ”ธtired …

Eating Out Tips

Download this info graphic HERE. Need help reaching your goals? Access over 190 meal prep recipes, learn how to calculate your calories/macros for your goals and learn to meal prepย HERE.