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This is why I still track my calories/macros. I don't see it as a disordered act anymore; in fact it's quite the opposite. I do it to make sure I'm eating enough, instead of the other way around when I was always testing my limits to see how little I could fill myself with. Now I make sure I'm eating enough of the right stuff to fuel my body and achieve my goals in a healthy, balanced way.
It was 9 PM at the end of a hectic day when I entered in my food and realized I was at only half my calorie goal (which is a huge deficit because of breastfeeding AND trying to gain muscle). Typically I would try to fill this gap with healthier options, but I wanted another cupcake; I wrecked my workout; and whoever came up with the idea that you have to "earn" the food you fuel your body with anyway?
This is why I still track my calories/macros. I don't see it as a disordered act anymore; in fact it's quite the opposite. I do it to make sure I'm eating enough, instead of the other way around when I was always testing my limits to see how little I could fill myself with. Now I make sure I'm eating enough of the right stuff to fuel my body and achieve my goals in a healthy, balanced way. It was 9 PM at the end of a hectic day when I entered in my food and realized I was at only half my calorie goal (which is a huge deficit because of breastfeeding AND trying to gain muscle). Typically I would try to fill this gap with healthier options, but I wanted another cupcake; I wrecked my workout; and whoever came up with the idea that you have to "earn" the food you fuel your body with anyway?
ใส่ง่าย ทั้งเท่ ทั้งสวย ลองรุ่น Tree ดูน้า ไซส์ S, M, L เพียง 650 บาทค่า
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สั่งได้เลยที่ LINE : @catpose
ใส่ง่าย ทั้งเท่ ทั้งสวย ลองรุ่น Tree ดูน้า ไซส์ S, M, L เพียง 650 บาทค่า . . สั่งได้เลยที่ LINE : @catpose
All the craziness of after school activities has begun again (after the hurricane rudely interrupted us the first time a few weeks ago)
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It seems these two are fostering a friendship that's beginning to deepen as they get older! Today I was told they needed a secret meeting to discuss a few things. I wasn't offended.. my heart smiled and I got a little teary eyed. It's my continued prayer that these two always have each other to lean on and always have each other's back
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I know it seems small (like a seed just being planted kind of small)... but this kind of picture is what will spark laughs and giggles when they are grown looking back at photos of their childhood
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My prayer is that they always choose each other to go to if they need someone in their corner and on their side! 💕 #siblinglove
All the craziness of after school activities has begun again (after the hurricane rudely interrupted us the first time a few weeks ago) . It seems these two are fostering a friendship that's beginning to deepen as they get older! Today I was told they needed a secret meeting to discuss a few things. I wasn't offended.. my heart smiled and I got a little teary eyed. It's my continued prayer that these two always have each other to lean on and always have each other's back . I know it seems small (like a seed just being planted kind of small)... but this kind of picture is what will spark laughs and giggles when they are grown looking back at photos of their childhood . My prayer is that they always choose each other to go to if they need someone in their corner and on their side! 💕 #siblinglove 
Leaders should influence others in such a way that it builds people up, encourages and educates them so that they can duplicate this attitude in others. Each athlete & ambassador is hand picked and selected to be a part of the Elivate Nutrition Team. It isn't a fad or a trendy thing to do; it's an honor, it's an accomplishment, it's a team of athletes aiming to live and perform at not only their highest potential, but to inspire all of those that look to them for leadership to do the same in their own lives. Together Everyone Achieves More - that's what TEAM means to us. We're beyond proud of the men and women that we support and are excited every single day for the opportunity to reach out and inspire others the way they do us. Thank you, for believing in us. Thank you for supporting our athletes. Thank you for choosing to be the leader of your life and allowing us to fuel it. We appreciate each and every one of you 🖤💙 // #ElivateYourself #ElivateNutrition #JoinTheMovement #DoYouEvenCrossfit
📸 Pictured: Elivate Athlete Charity Witt @charity_witt & Athlete Ambassador Amber Remick @amber_remick
Leaders should influence others in such a way that it builds people up, encourages and educates them so that they can duplicate this attitude in others. Each athlete & ambassador is hand picked and selected to be a part of the Elivate Nutrition Team. It isn't a fad or a trendy thing to do; it's an honor, it's an accomplishment, it's a team of athletes aiming to live and perform at not only their highest potential, but to inspire all of those that look to them for leadership to do the same in their own lives. Together Everyone Achieves More - that's what TEAM means to us. We're beyond proud of the men and women that we support and are excited every single day for the opportunity to reach out and inspire others the way they do us. Thank you, for believing in us. Thank you for supporting our athletes. Thank you for choosing to be the leader of your life and allowing us to fuel it. We appreciate each and every one of you 🖤💙 // #ElivateYourself  #ElivateNutrition  #JoinTheMovement  #DoYouEvenCrossfit  📸 Pictured: Elivate Athlete Charity Witt @charity_witt & Athlete Ambassador Amber Remick @amber_remick
I get questions a lot on how to eat out and be healthy. I get it, it's not easy. I really don't cheat during the week. However, tonight I had dinner with an awesome friend(@erinjoymoody 🙃). I cheated with a well deserved glass of brut but kept it clean with a "naked" salad. They didn't have the option of additional protein (I asked)..so this was good enough! Pick and choose. You can always find something healthy! #farmhousestyle #freshfood #dinner #barrington #friendship #dinnertime #dinnerout #eatingout #eatinghealthy #healthmom #healthymom #healthyhabits #healthychoices #healthylifestyle #fitfood #fitfoodie #fitness #fitfamily #fitfam #cwphysique #chicagofit #cleaneating #cleaneats #eatcleantrainmean
I get questions a lot on how to eat out and be healthy. I get it, it's not easy. I really don't cheat during the week. However, tonight I had dinner with an awesome friend(@erinjoymoody 🙃). I cheated with a well deserved glass of brut but kept it clean with a "naked" salad. They didn't have the option of additional protein (I asked)..so this was good enough! Pick and choose. You can always find something healthy! #farmhousestyle  #freshfood  #dinner  #barrington  #friendship  #dinnertime  #dinnerout  #eatingout  #eatinghealthy  #healthmom  #healthymom  #healthyhabits  #healthychoices  #healthylifestyle  #fitfood  #fitfoodie  #fitness  #fitfamily  #fitfam  #cwphysique  #chicagofit  #cleaneating  #cleaneats  #eatcleantrainmean 
▶︎▶︎▶︎ 10 openings for 10 Ladies who are SERIOUS about getting in killer shape for Halloween! Do you have 30 minutes in your day to fit in a workout at home?? I think you do. ;) Completely transform your body using NO complicated equipment, NO heavy weights, and NO long hours in the gym! In fact, you don't even have to leave your own home! Sounds fun, right? The BOOTCAMP will run for 4 weeks.. prime time to be in tip-top shape for The holidays! .
So what's included? ✔ A complete home workout kit with DVDs (and access to every single program ever made!)
✔ Custom clean eating meal plan designed for your challenge
✔ 30 healthy meals! ~ A 30 day supply of delicious Shakeology!!
✔ ME as your personal coach & Nutritionist - Daily coaching!
✔ Access to my private, VIP support & accountability group
✔ 1 year of streaming access to $4000 worth of programs!!
✔ A body you are comfortable in!
✔ A chance to win cool prizes throughout the challenge
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How much is it? Less than your daily, fancy morning coffee.. not kidding! :) So.. are YOU ready to commit with me and make this your healthiest, fittest Halloween yet? Space is limited to the first 10 that are serious and ready to commit! I've helped LOTS of women achieve amazing results and I want YOU to be next!!! If you are interested please post below "I'M INTERESTED" AND send me a message that says "SAVE ME A SPOT!" I look forward to working with you and helping you crush those goals!!! :)
▶︎▶︎▶︎ 10 openings for 10 Ladies who are SERIOUS about getting in killer shape for Halloween! Do you have 30 minutes in your day to fit in a workout at home?? I think you do. ;) Completely transform your body using NO complicated equipment, NO heavy weights, and NO long hours in the gym! In fact, you don't even have to leave your own home! Sounds fun, right? The BOOTCAMP will run for 4 weeks.. prime time to be in tip-top shape for The holidays! . So what's included? ✔ A complete home workout kit with DVDs (and access to every single program ever made!) ✔ Custom clean eating meal plan designed for your challenge ✔ 30 healthy meals! ~ A 30 day supply of delicious Shakeology!! ✔ ME as your personal coach & Nutritionist - Daily coaching! ✔ Access to my private, VIP support & accountability group ✔ 1 year of streaming access to $4000 worth of programs!! ✔ A body you are comfortable in! ✔ A chance to win cool prizes throughout the challenge . How much is it? Less than your daily, fancy morning coffee.. not kidding! :) So.. are YOU ready to commit with me and make this your healthiest, fittest Halloween yet? Space is limited to the first 10 that are serious and ready to commit! I've helped LOTS of women achieve amazing results and I want YOU to be next!!! If you are interested please post below "I'M INTERESTED" AND send me a message that says "SAVE ME A SPOT!" I look forward to working with you and helping you crush those goals!!! :)
Push Through Thursday workout in the books Fit'Family! 🤗 Cardio Only🏃🏽‍♀️ (1-hr. Elliptical) SN: Keep going, Keep pushing, Keep encouraging yourself.💪🏽Goodnight 😴
#staystrong #stayhumble #stayfocused  #stayencouraged #myweightlossjourney #fitness #cardio #elliptical #exercise #workout #girlswholift #heavylifting #fitgirls #fitgirl #fitfam #fitbit #fitmoms 
#myfitnessjourney #weightloss #activelife 
#healthylifestyles #eatcleantrainmean #keto #fitnessjourney #weightlossjourney #myjourney #mystory #keepgoing #noexcuses🚫 #justdoit✔️
Push Through Thursday workout in the books Fit'Family! 🤗 Cardio Only🏃🏽‍♀️ (1-hr. Elliptical) SN: Keep going, Keep pushing, Keep encouraging yourself.💪🏽Goodnight 😴 #staystrong  #stayhumble  #stayfocused  #stayencouraged  #myweightlossjourney  #fitness  #cardio  #elliptical  #exercise  #workout  #girlswholift  #heavylifting  #fitgirls  #fitgirl  #fitfam  #fitbit  #fitmoms  #myfitnessjourney  #weightloss  #activelife  #healthylifestyles  #eatcleantrainmean  #keto  #fitnessjourney  #weightlossjourney  #myjourney  #mystory  #keepgoing  #noexcuses ðŸš« #justdoit âœ”️
#Fitfoods are #healthy #satisfying #delicious and #colorful . I roasted my sweet potatoes and sautéed shallots and spinach in #coconutoil then added raw spinach and #cannellonibeans. The raw spinach adds texture and freshness while the cannelloni beans add protein and fiber 💪 #simplerecipes #eatcleantrainmean
It's a beautiful last day of summer/soon to be fall day so instead of going to the gym I'm using my @fitsimplify resistance band outside☀️ to get my core and booty workout DONE!!! 💪🏽🍁🍂
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3 Rounds
15 Squat Jacks
10 Booty Bridge + 2 Hip Abduction
10 Leg Abduction + Straight Leg Ab Isolation 
10 Floor Jacks + 2 Squat Jumps
20 Bicycle Crunch .
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.#fitsimplify #resistancebands #resistancebandsworkout #outdoorworkout #personaltrainer #wellness #healthylifestyle #squats #squadgoals #kettlebell #nogymnoproblem #strength #strongereveryday #eatclean #exercisedaily #exercisevideo #eatcleantrainmean #workoutvideo #wod #hiit #fitnation #fitnessmotivation #armworkout #lowerbodyworkout #hiit #weightloss #whatveganseat #booty🍑 #abs #coreworkout
It's a beautiful last day of summer/soon to be fall day so instead of going to the gym I'm using my @fitsimplify resistance band outside☀️ to get my core and booty workout DONE!!! 💪🏽🍁🍂 . 3 Rounds 15 Squat Jacks 10 Booty Bridge + 2 Hip Abduction 10 Leg Abduction + Straight Leg Ab Isolation 10 Floor Jacks + 2 Squat Jumps 20 Bicycle Crunch . . . . . . . .#fitsimplify  #resistancebands  #resistancebandsworkout  #outdoorworkout  #personaltrainer  #wellness  #healthylifestyle  #squats  #squadgoals  #kettlebell  #nogymnoproblem  #strength  #strongereveryday  #eatclean  #exercisedaily  #exercisevideo  #eatcleantrainmean  #workoutvideo  #wod  #hiit  #fitnation  #fitnessmotivation  #armworkout  #lowerbodyworkout  #hiit  #weightloss  #whatveganseat  #booty ðŸ‘ #abs  #coreworkout 
因為我是 #豆腐女神經 
Glad to see much improvement in you! 
Forget to selfie in gym so we do it in the MRT. 
Sorry 我真的很不高 
我的朋友們你們辛苦了
可是這樣我們常常上演 “最萌身高” 不是嗎? 
@numberrtenn .
#evolutn #myevolutn #throwbackthursday #tgif #tofumama #pumpday
因為我是 #豆腐女神經  Glad to see much improvement in you! Forget to selfie in gym so we do it in the MRT. Sorry 我真的很不高 我的朋友們你們辛苦了 可是這樣我們常常上演 “最萌身高” 不是嗎? @numberrtenn . #evolutn  #myevolutn  #throwbackthursday  #tgif  #tofumama  #pumpday 
Stomach is full and happy after my post leg day refeed 🍔 today from @globebarcafe 😋
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#npcbikini #bikinicompetitor #gains #girlswholift #girlswithmuscle #npcbikinicompetitor #mealprep #bodybuilder #bodygoals #goaldigger #cleaneating #eatcleantrainmean #6weeksout #refeedmeal
Mussels, cheesy brocolli and some skinnypasta low carb protein fettuccine (yes low carb pasta is real! 😲) #keto #proteinpastawillbemysalvation
GROCERY HAUL 🍚🥚🍗🥗🍦
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Pictured here: frozen broccoli, egg whites, tuna packets, pork chops, chicken, almond milk, Greek yogurt, rice cakes, soy sauce and of course... my beloved @halotopcreamery
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#groceryhaul #groceryshopping #groceries #eatclean #eathealthy #eatwell #healthyfood #healthysnacks #eatcleantrainmean #eatcleantraindirty #absaremadeinthekitchen #highprotein #protein #goodfood #healthandwellness #healthandfitness #fitlife #fitness #fitnessmotivation #fitstagram #fitspiration #foodie
GROCERY HAUL 🍚🥚🍗🥗🍦 . Pictured here: frozen broccoli, egg whites, tuna packets, pork chops, chicken, almond milk, Greek yogurt, rice cakes, soy sauce and of course... my beloved @halotopcreamery . #groceryhaul  #groceryshopping  #groceries  #eatclean  #eathealthy  #eatwell  #healthyfood  #healthysnacks  #eatcleantrainmean  #eatcleantraindirty  #absaremadeinthekitchen  #highprotein  #protein  #goodfood  #healthandwellness  #healthandfitness  #fitlife  #fitness  #fitnessmotivation  #fitstagram  #fitspiration  #foodie 
• M1- scrambled eggs with veggies, grapes • S1 - my favorite green smoothie • M2 - my awesome chicken fajita bowl • S2 - veggies + #bolthouse ranch, grapes, + trail mix • M3 - korean beef bowl with brown rice. #cleaneating #eatclean #eatcleantrainmean #foodoftheday #healthyfood #healthylifestyle #greensmoothie
My lil foodie heart is real happy today, practically skipping around @wholefoods post 5 hour flight. Also, I can definitely confirm that salad bars have some of the best lighting. 🙌🏽✨ OH AND. I posted a little food haul on Instagram story if any of you guys are interested! Anyone else do this?! I wanna watch 'em!! 🤓
My lil foodie heart is real happy today, practically skipping around @wholefoods post 5 hour flight. Also, I can definitely confirm that salad bars have some of the best lighting. 🙌🏽✨ OH AND. I posted a little food haul on Instagram story if any of you guys are interested! Anyone else do this?! I wanna watch 'em!! 🤓
Want to be in a happier mood? Meditate.
Want more clarity and focus? Meditate.
Want to have more peace? Meditate.
Want better sleep? Meditate.
Start with 10 minutes a day. Long slow breaths in and out. Mentally chant Sat Nam to keep your mind focused.:.
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#eatcleantrainmean #miamifitness #sandiegofitness #fitfam #spirituallyfit #21dayfix #healthcoach #nutritioncoach #healthychoices #positivevibes #love #eatclean #whole30 #holisticcoach #yogi #yoga #meditation #kundalini #spiritjunkie #elephantjournal #mindbodygreen #mindfullness
Want to be in a happier mood? Meditate. Want more clarity and focus? Meditate. Want to have more peace? Meditate. Want better sleep? Meditate. Start with 10 minutes a day. Long slow breaths in and out. Mentally chant Sat Nam to keep your mind focused.:. . . . #eatcleantrainmean  #miamifitness  #sandiegofitness  #fitfam  #spirituallyfit  #21dayfix  #healthcoach  #nutritioncoach  #healthychoices  #positivevibes  #love  #eatclean  #whole30  #holisticcoach  #yogi  #yoga  #meditation  #kundalini  #spiritjunkie  #elephantjournal  #mindbodygreen  #mindfullness 
Today's meals...started with another shake 😬 follow by a smoothie...lol lunch was chicken, plantains, and quac. (Good for my AIP friend) my little pick me up of Zeal and dinner BBQ Chicken with Turkey Bacon wrapped Asparagus! #eatcleantrainmean #chicksgetfit #fitmom #foodismylovelanguage #foodforfuel #chicksthatlift
Nem sei de onde eu criei coragem pra montar um prato tão bonitinho! Básico, mas além de bonito, com muita saúde!!! ❤️ Em dia que treino superiores saio sem força nem pra amarrar o cabelo 😂 Ah, mostrei no stories as coxinhas que eu ganhei da @fit_lifefortaleza e que amanhã vou levar pra lanchar 😍 tenho uma história de amor com essas coxinhas (acho que vocês lembram 😂) 💕
#comidasaudavel #comidadeverdade #eatcleantrainmean #fitspiration #healthyfood #fitnessforlife #fitnessmotivation #vidasaudavel  #dietasemsofrer #dietaetreino #segueoplano #semdesculpas #foco #foconadieta #maromba #esmagaqcresce #ralaquerola #nopainnomusa #saudefortaleza #reeducacaoalimentar #lowcarb #lchf #minhamelhorversao #maispertoqueontem #eumelhorqueeu #meucorpomeutemplo #postreino #boanoite
Nem sei de onde eu criei coragem pra montar um prato tão bonitinho! Básico, mas além de bonito, com muita saúde!!! ❤️ Em dia que treino superiores saio sem força nem pra amarrar o cabelo 😂 Ah, mostrei no stories as coxinhas que eu ganhei da @fit_lifefortaleza e que amanhã vou levar pra lanchar 😍 tenho uma história de amor com essas coxinhas (acho que vocês lembram 😂) 💕 #comidasaudavel  #comidadeverdade  #eatcleantrainmean  #fitspiration  #healthyfood  #fitnessforlife  #fitnessmotivation  #vidasaudavel  #dietasemsofrer  #dietaetreino  #segueoplano  #semdesculpas  #foco  #foconadieta  #maromba  #esmagaqcresce  #ralaquerola  #nopainnomusa  #saudefortaleza  #reeducacaoalimentar  #lowcarb  #lchf  #minhamelhorversao  #maispertoqueontem  #eumelhorqueeu  #meucorpomeutemplo  #postreino  #boanoite 
My favorite pre workout, PreTrain NRG😅💪
My favorite pre workout, PreTrain NRG😅💪
#bellabowl #livelikebella Supporting Pediatric cancer while enjoying a delicious salad from Giardino's.
#eatcleantrainmean
Mans Lupin Protein Banana Bread 🍌💪🏽😋🙌🏽🙌🏽 #lupin is gluten free and Rich in potassium, magnesium and calcium on 40g serving contains 16g of PROTEIN 😁🙌🏽@rawearthproduce  #fuelled by @protein_patisserie #smoothie #proteinshake #proteinballs #raw #vegan #organic #lifting #strengthtraining #fitfam #fitfamperth #perthisokay #perthfoodie #healthycafe #promotinghealthylivingh #empire #eastperth #foodaddict #foodporn #healthyfood #eatingclean #eastperth #eatcleantrainmean #bossbabe
Mans Lupin Protein Banana Bread 🍌💪🏽😋🙌🏽🙌🏽 #lupin  is gluten free and Rich in potassium, magnesium and calcium on 40g serving contains 16g of PROTEIN 😁🙌🏽@rawearthproduce #fuelled  by @protein_patisserie #smoothie  #proteinshake  #proteinballs  #raw  #vegan  #organic  #lifting  #strengthtraining  #fitfam  #fitfamperth  #perthisokay  #perthfoodie  #healthycafe  #promotinghealthylivingh  #empire  #eastperth  #foodaddict  #foodporn  #healthyfood  #eatingclean  #eastperth  #eatcleantrainmean  #bossbabe 
• Why do I look 6 feet tall here? • - LOL I DON'T KNOW - • Am I slightly tipsy?• ✨Yes ✨ 
I enjoyed the shit out of myself today. My perfect day is: 🎃 Getting my workout on
🎃 Having lunch + drinks with my girl @haleycloer 🎃 Cuddling my puppers 🎃 Hanging with my man 
P.S. I will be using the 🎃 for the remainder of the year because I never  want fall to go away. 🤗🍂
• Why do I look 6 feet tall here? • - LOL I DON'T KNOW - • Am I slightly tipsy?• ✨Yes ✨ I enjoyed the shit out of myself today. My perfect day is: 🎃 Getting my workout on 🎃 Having lunch + drinks with my girl @haleycloer 🎃 Cuddling my puppers 🎃 Hanging with my man P.S. I will be using the 🎃 for the remainder of the year because I never want fall to go away. 🤗🍂
When the song 'Knock You Out' started blaring I knew tonight's class was gonna be amazing 🙌🏻👊🏻 Then 'Narcissistic Cannibal' came on....gonna have to pass on that one 😜
When the song 'Knock You Out' started blaring I knew tonight's class was gonna be amazing 🙌🏻👊🏻 Then 'Narcissistic Cannibal' came on....gonna have to pass on that one 😜
Here is my 3 year transformation. The left I was doing P90X and just started weights about a year before that my weight was 185lbs. The right is 3 years of being committed to training hard and sticking to my diet. The picture on the right I'm sitting at 216lbs currently on my off-season plan to convert over to bodybuilding from classic physique. Can't wait for the next 3 years of progress 💪💪💪 #gains #eatcleantrainmean #hardestworkerintheroom #fitdad #tattedmuscle #yyc #traintogetherstaytogether #bodybuilding #teamignite #classicphysique #offseason
Here is my 3 year transformation. The left I was doing P90X and just started weights about a year before that my weight was 185lbs. The right is 3 years of being committed to training hard and sticking to my diet. The picture on the right I'm sitting at 216lbs currently on my off-season plan to convert over to bodybuilding from classic physique. Can't wait for the next 3 years of progress 💪💪💪 #gains  #eatcleantrainmean  #hardestworkerintheroom  #fitdad  #tattedmuscle  #yyc  #traintogetherstaytogether  #bodybuilding  #teamignite  #classicphysique  #offseason 
My favorite day- back day! I am NO WHERE near where I want to be. I STILL need to work on cutting and simultaneously growing. But y'all, upper body is literally THE most stubborn for me. That being stated, I have never been more proud of any of my progress as I am of this. Happy Thursday from a Southern girl who stills says y'all in sentences. Whut ya gonna do about it? 🤷🏻‍♀️ #backday #progress #Bestrongnotskinny #JustStrong #Strongnotskinny #Girlswholift #liftheavy #fitfam #instafit #instafitness #fitnessapparel #fitnessmotivation #fitnessjourney #gymmotivation #gymlife #bestrong #strongwomen #lifting #girlswholiftweights #girlswithmuscle  #eatclean #eatcleantrainmean #dumbbells #girlswithtattoos #likeforlike #followme #training #bodybuilding #TEAMZERO #HFATHLETE
My favorite day- back day! I am NO WHERE near where I want to be. I STILL need to work on cutting and simultaneously growing. But y'all, upper body is literally THE most stubborn for me. That being stated, I have never been more proud of any of my progress as I am of this. Happy Thursday from a Southern girl who stills says y'all in sentences. Whut ya gonna do about it? 🤷🏻‍♀️ #backday  #progress  #Bestrongnotskinny  #JustStrong  #Strongnotskinny  #Girlswholift  #liftheavy  #fitfam  #instafit  #instafitness  #fitnessapparel  #fitnessmotivation  #fitnessjourney  #gymmotivation  #gymlife  #bestrong  #strongwomen  #lifting  #girlswholiftweights  #girlswithmuscle  #eatclean  #eatcleantrainmean  #dumbbells  #girlswithtattoos  #likeforlike  #followme  #training  #bodybuilding  #TEAMZERO  #HFATHLETE 
Head into the weekend with this mini Circuit. Complete 3-5 times through 💪Tag your fitness bestie below ⬇️ Who got their sweat on today?! .
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#workoutathome #workthecore #weightlossmotivation #weightlossjourney #weightlossjourney #personaltrainer #circuittraining #fitgirlsworldwide #fitgirlfollow #fitgirlcode #fitchick #fitspo #wod #sweatlife #sweat #girlswhosquat #girlswholift #fitfam #fitfluential #bloglife #eatcleantrainmean #eatforabs
Head into the weekend with this mini Circuit. Complete 3-5 times through 💪Tag your fitness bestie below ⬇️ Who got their sweat on today?! . . . . . . . . . . . . . #workoutathome  #workthecore  #weightlossmotivation  #weightlossjourney  #weightlossjourney  #personaltrainer  #circuittraining  #fitgirlsworldwide  #fitgirlfollow  #fitgirlcode  #fitchick  #fitspo  #wod  #sweatlife  #sweat  #girlswhosquat  #girlswholift  #fitfam  #fitfluential  #bloglife  #eatcleantrainmean  #eatforabs 
5 SUPER HEALTHY DRINKS TO CURE AN IFFY MOOD

How are you feeling today? Muzzy, touchy, stressed or just exhausted?

Trust me, there's a great little drink that can lift you out of that funk!

1. When you're flagging... make green tea!
A regular cup of green tea will get you over the energy hump for sure but matcha green tea adds more oomph. Matcha is bursting with antioxidants and a rare amino acid - L-Theanine that has a calming effect on the mind while still keeping you alert.

2. When you can't focus... try water plus!
It's a fact, lack of the wet stuff can kill concentration, reduce metabolism and give you the bloats. Love water more by flavoring your daily eight glasses.

SLIM FROM WITHIN WATER: This combines natural diuretics and detox ingredients in one glass. Cucumber and lemon alkalise your body, while cayenne and ginger jump-start metabolism and help flush out organs. - To 2 liters of water add... 1tsp freshly grated ginger, 1 medium cucumber, peeled and thinly sliced, 1 medium lemon, thinly sliced, juice of 2 limes, 1/2 tsp cayenne pepper. Combine all the ingredients in a large jug. Stir, cover and refrigerate. Aim to have 1 jug every 1 to 2 days.

3. When you're blue... hit the chocolate!

A luxe smoothie with a shot of chocolate - well, super-cacao actually, can give you the cheer-up you need. Super-cacao is high in mood-enhancing serotonin-boosting flavanols - eight times more than the regular kind! - Into a high-speed blender... throw 1 cup of fresh or frozen cherries, 1 cup of dairy-free milk, 1 ripe banana, 1/4 cup of walnuts, 2tbsp super-cacao powder and 1tsp honey (optional). Whizz up and pour. Serves 1-2.

4. When you're grouchy... sip cherry juice!

Research reckons that almost half of women aren't getting enough sleep - no wonder some are permanently touchy! It's said that drinking cherry juice morning and evening can help you sleep nearly 90mins more a night. That's down to the melatonin in the fruit. It's also said to fight inflammation and soothe joint pain.

5. When you're knacked... drink soup!

A bowl of beetroot is right on the button if your stamina needs a kick-start. It's said that drinking beetroot juice can boost stamina by 16
5 SUPER HEALTHY DRINKS TO CURE AN IFFY MOOD How are you feeling today? Muzzy, touchy, stressed or just exhausted? Trust me, there's a great little drink that can lift you out of that funk! 1. When you're flagging... make green tea! A regular cup of green tea will get you over the energy hump for sure but matcha green tea adds more oomph. Matcha is bursting with antioxidants and a rare amino acid - L-Theanine that has a calming effect on the mind while still keeping you alert. 2. When you can't focus... try water plus! It's a fact, lack of the wet stuff can kill concentration, reduce metabolism and give you the bloats. Love water more by flavoring your daily eight glasses. SLIM FROM WITHIN WATER: This combines natural diuretics and detox ingredients in one glass. Cucumber and lemon alkalise your body, while cayenne and ginger jump-start metabolism and help flush out organs. - To 2 liters of water add... 1tsp freshly grated ginger, 1 medium cucumber, peeled and thinly sliced, 1 medium lemon, thinly sliced, juice of 2 limes, 1/2 tsp cayenne pepper. Combine all the ingredients in a large jug. Stir, cover and refrigerate. Aim to have 1 jug every 1 to 2 days. 3. When you're blue... hit the chocolate! A luxe smoothie with a shot of chocolate - well, super-cacao actually, can give you the cheer-up you need. Super-cacao is high in mood-enhancing serotonin-boosting flavanols - eight times more than the regular kind! - Into a high-speed blender... throw 1 cup of fresh or frozen cherries, 1 cup of dairy-free milk, 1 ripe banana, 1/4 cup of walnuts, 2tbsp super-cacao powder and 1tsp honey (optional). Whizz up and pour. Serves 1-2. 4. When you're grouchy... sip cherry juice! Research reckons that almost half of women aren't getting enough sleep - no wonder some are permanently touchy! It's said that drinking cherry juice morning and evening can help you sleep nearly 90mins more a night. That's down to the melatonin in the fruit. It's also said to fight inflammation and soothe joint pain. 5. When you're knacked... drink soup! A bowl of beetroot is right on the button if your stamina needs a kick-start. It's said that drinking beetroot juice can boost stamina by 16
Don't let your mind bully your body 😈🖤#currentmood #gainsgainsgains #leangoals #traintwiceharder #eatcleantrainmean #behappywithyourbodysoulandmind#2daysawayfrom38🙆🏻😍✨
Here at Meal Dealers, we love bringing you exciting twists on "normal meal prep" food combinations. Our Almond Crusted Tilapia does exactly this, adding a savory crunch to what would be a "typical" prepped meal. 🐠
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Have you entered our WEEK OF FREE MEALS GIVEAWAY yet?! Check out our last post to enter! Tag as many friends as you'd like and share on IG story or your IG page for a bonus 10 entries! Winner will be chosen this Saturday.
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Order via the link in our bio or go to www.MealDealers.com today!
Here at Meal Dealers, we love bringing you exciting twists on "normal meal prep" food combinations. Our Almond Crusted Tilapia does exactly this, adding a savory crunch to what would be a "typical" prepped meal. 🐠 . Have you entered our WEEK OF FREE MEALS GIVEAWAY yet?! Check out our last post to enter! Tag as many friends as you'd like and share on IG story or your IG page for a bonus 10 entries! Winner will be chosen this Saturday. . 🚛Delivered straight to your door! 👨🏽‍🍳EVERYTHING fresh never frozen! 🍽27+ menu choices! . Order via the link in our bio or go to www.MealDealers.com today!
Y'all know how I feel about that bicep💪😄😄 #flex
Y'all know how I feel about that bicep💪😄😄 #flex 
My top clean eating tips: 
1) Cook your own food
2) Read the nutrition label
3) Eat whole foods 
4) Avoid processed foods
5) Eat balanced meals
6) Limit added fats, salts and sugars
7) Eat 5-6 meals a day
8) Don't drink your calories .
Healthy isn't complicated.
My top clean eating tips: 1) Cook your own food 2) Read the nutrition label 3) Eat whole foods 4) Avoid processed foods 5) Eat balanced meals 6) Limit added fats, salts and sugars 7) Eat 5-6 meals a day 8) Don't drink your calories . Healthy isn't complicated.
Not sure how I managed to delete this 😂😂 total body workout was 🔥🔥everything supersetted. I did 6 rounds of these exercises and several others. #watchmework #newgoals #fitfam #fitspo #fitspiration #workout #workoutmotivation #grind #eatcleantrainmean #workoutvideo #fitness #fitthick #sweateveryday #makeitburn #fitlife #healthandfitness #personaltrainer #cometrainwithme #squats #deadlifts #mytherapy #gymhairdontcare🌸🌸🌸🌸🌸🌸 #readysetfitness365 #teamreadysetfitness
Not sure how I managed to delete this 😂😂 total body workout was 🔥🔥everything supersetted. I did 6 rounds of these exercises and several others. #watchmework  #newgoals  #fitfam  #fitspo  #fitspiration  #workout  #workoutmotivation  #grind  #eatcleantrainmean  #workoutvideo  #fitness  #fitthick  #sweateveryday  #makeitburn  #fitlife  #healthandfitness  #personaltrainer  #cometrainwithme  #squats  #deadlifts  #mytherapy  #gymhairdontcare ðŸŒ¸ðŸŒ¸ðŸŒ¸ðŸŒ¸ðŸŒ¸ðŸŒ¸ #readysetfitness365  #teamreadysetfitness 
So working out this afternoon DID NOT go as planned.🤣
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I am still getting us to my new workout space which means learning what time of day the sun is blindingly bright.☀️
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 #nevermissaday #motivated #foodisfuel #fitmom #momof3 #eatclean #mealprep #fitness #bbg #fitgirl #wifey #hearthealthfitness #stayathomemom #workoutathome #mom #momswithtattoos #beachbodycoach #fitmom #girlswithtattoos #nikegirl #bossbabe #beyourownboss #eatcleantrainmean #healthy #toneitupgirls #happyhealthyhumble #workforyourgoals #goals #momswhoworkout #momlife
So working out this afternoon DID NOT go as planned.🤣 . I am still getting us to my new workout space which means learning what time of day the sun is blindingly bright.☀️ . . #nevermissaday  #motivated  #foodisfuel  #fitmom  #momof3  #eatclean  #mealprep  #fitness  #bbg  #fitgirl  #wifey  #hearthealthfitness  #stayathomemom  #workoutathome  #mom  #momswithtattoos  #beachbodycoach  #fitmom  #girlswithtattoos  #nikegirl  #bossbabe  #beyourownboss  #eatcleantrainmean  #healthy  #toneitupgirls  #happyhealthyhumble  #workforyourgoals  #goals  #momswhoworkout  #momlife 
Big lats -> Better taper -> More Aesthetic.
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What builds big lats? Pull-ups.
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I've been doing these EVERY back workout since big bro Johnny showed 'em to me 8 years ago.
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Now I do them weighted from time to time, but keep in mind that's after years of practice and conditioning.
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Start slow with the pull-up assisted machine - form is key. Want to get better faster? Do 3 sets at the beginning of EVERY workout. Once you can do 4 without the machine, graduate to bodyweight reps. --
4 sets. Reps to failure. Build some wings.
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Questions? 📥 or ⌨️ 👇🏼
_______________________________________________
Are you struggling with your fitness goals? We're here to help! Get in touch -- shoot us a DM or check out our website.
_______________________________________________
Follow the Yager brothers on their journey for aesthetics.
#YagerFitness #IAm1stPhorm
Big lats -> Better taper -> More Aesthetic. -- What builds big lats? Pull-ups. -- I've been doing these EVERY back workout since big bro Johnny showed 'em to me 8 years ago. -- Now I do them weighted from time to time, but keep in mind that's after years of practice and conditioning. -- Start slow with the pull-up assisted machine - form is key. Want to get better faster? Do 3 sets at the beginning of EVERY workout. Once you can do 4 without the machine, graduate to bodyweight reps. -- 4 sets. Reps to failure. Build some wings. -- Questions? 📥 or ⌨️ 👇🏼 _______________________________________________ Are you struggling with your fitness goals? We're here to help! Get in touch -- shoot us a DM or check out our website. _______________________________________________ Follow the Yager brothers on their journey for aesthetics. #YagerFitness  #IAm1stPhorm 
When these show up at your doorstep ❤️ @vitalproteins lavender beauty water and @victoriassecret sport work beautifully together 💪🏻 #eatcleantrainmean #collagenpeptides #collagenbeautybooster #workoutflow
Baby back coming in hot !
Baby back coming in hot !
So for the past 3 weeks or so, I haven't been able to make it to the gym and it's freaking blown. To be honest, I've been under a lot of stress and I didn't believe that my time deserved to be spent there(which, by the way, is never true).Today I was able to go force myself back into it I gave myself one of the best upper body workouts I've ever had. It. Felt. Phenomenal. My point today is, don't sacrifice the things you need most... when you need them most. This is my outlet. Had I made the decision to do work instead of get stuck in this pattern of doubt, regret, doubt, regret, I would have saved myself from a lot of wasted time. The aesthetics are just a side-benefit to the awesome mental and physical health that working out provides.🖤
So for the past 3 weeks or so, I haven't been able to make it to the gym and it's freaking blown. To be honest, I've been under a lot of stress and I didn't believe that my time deserved to be spent there(which, by the way, is never true).Today I was able to go force myself back into it I gave myself one of the best upper body workouts I've ever had. It. Felt. Phenomenal. My point today is, don't sacrifice the things you need most... when you need them most. This is my outlet. Had I made the decision to do work instead of get stuck in this pattern of doubt, regret, doubt, regret, I would have saved myself from a lot of wasted time. The aesthetics are just a side-benefit to the awesome mental and physical health that working out provides.🖤
Took this picture earlier, this week I've been getting on that early morning, before work #gym grind! "They" said "they'd" join me... lol I never saw them anywhere and this morning I stood alone but accomplished at the end of my workout! 
Mostly I've started waking up between 5 am - 5:30 am to work out at the start of my day and I'm starting to LOVE it! I put in work at the start of the day and then go to work and after work I actually have TIME! I can actually hang out with people, prep meals, just chill or whatever I want! Also there's less distractions from my workout in the morning I highly recommend getting on that early schedule! Feeling successful!!
#blessed #glorytogod #godfirst #bodybuilding #natty #naturalbodybuilding #christianbodybuilding #pump #grind #pushpullgrind #fitness #fitfam #fitfamily #workoutgrind #fitnesslifestyle #lifestyle #muscles #competitionprep #mensphysique #classicphysique #gymlife #healthy #fit #motivation #ripped #beastmode #fitnessmodel #fitnessmotivation #eatcleantrainmean
Took this picture earlier, this week I've been getting on that early morning, before work #gym  grind! "They" said "they'd" join me... lol I never saw them anywhere and this morning I stood alone but accomplished at the end of my workout! Mostly I've started waking up between 5 am - 5:30 am to work out at the start of my day and I'm starting to LOVE it! I put in work at the start of the day and then go to work and after work I actually have TIME! I can actually hang out with people, prep meals, just chill or whatever I want! Also there's less distractions from my workout in the morning I highly recommend getting on that early schedule! Feeling successful!! #blessed  #glorytogod  #godfirst  #bodybuilding  #natty  #naturalbodybuilding  #christianbodybuilding  #pump  #grind  #pushpullgrind  #fitness  #fitfam  #fitfamily  #workoutgrind  #fitnesslifestyle  #lifestyle  #muscles  #competitionprep  #mensphysique  #classicphysique  #gymlife  #healthy  #fit  #motivation  #ripped  #beastmode  #fitnessmodel  #fitnessmotivation  #eatcleantrainmean 
ONLY SIX HOURS REMAIN TO GET FREE FOOD👀 ☝🏽Click the link above ☝🏽Select any package you want ☝🏽Choose which proteins, which veggies, which starches you want us to make for you. Add on fruit if you wanna🤷🏾‍♂️ ☝🏽Enter TAKEONE in the promo code box ☝🏽HAVE TWICE AS MANY MEALS DELIVERED TO YOUR DOOR. Yep, we are going to double your order, free, and deliver it straight to you. Free. What you waiting for over there?! Link in our bio! See you soon!!
@healthyeatingmealprep
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#mealpreplife #louisvilleky #louisvilleeats #eatlouisville #fitlouisville #louisvillebats #gocards #l1c4 #kentuckiana #healthykidsmeals #healthykidslunch #mealprepservice #mealprepideas #healthylivingheavylifting #absarecool #eatcleanrecipes #eatcleantrainmean #louisvillelocal #louisvillelove #louisvillenoms #jcps #louisvillefootball #louisvillemoms #louisvillekids
ONLY SIX HOURS REMAIN TO GET FREE FOOD👀 ☝🏽Click the link above ☝🏽Select any package you want ☝🏽Choose which proteins, which veggies, which starches you want us to make for you. Add on fruit if you wanna🤷🏾‍♂️ ☝🏽Enter TAKEONE in the promo code box ☝🏽HAVE TWICE AS MANY MEALS DELIVERED TO YOUR DOOR. Yep, we are going to double your order, free, and deliver it straight to you. Free. What you waiting for over there?! Link in our bio! See you soon!! @healthyeatingmealprep 🍑🥕🍑🥕🍑🥕🍑🥕 . . . . . #mealpreplife  #louisvilleky  #louisvilleeats  #eatlouisville  #fitlouisville  #louisvillebats  #gocards  #l1c4  #kentuckiana  #healthykidsmeals  #healthykidslunch  #mealprepservice  #mealprepideas  #healthylivingheavylifting  #absarecool  #eatcleanrecipes  #eatcleantrainmean  #louisvillelocal  #louisvillelove  #louisvillenoms  #jcps  #louisvillefootball  #louisvillemoms  #louisvillekids 
🤷🏻‍♀️ I will have abs one day..!! so much body fat to lose 😑 but some progress is better than no progress #training #eatcleantrainmean #eatclean #healthyfood #workout #fitness #fitfam #gym #lift #weights  #squat #run #toneitup #bodyfat #MevsMe #enjoytheprocess #positivevibes #keepgoing #goals #determination #focused
Y’all were asking me about the timing of the meals in my meal diaries - so here you are! Macros & times in this meal diary! Today I enjoyed:
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👉Scrambled eggs and veggies
👉Greek yogurt 👉Chickpea pasta with veggies 👉Vegaprotein snackbar
👉Spaghetti squash with lentil bolognese 👉Kombucha .
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#mealprep #spaghettisquash #lowcarbdiet #lowcalorie #healthyfood #healthylifestyle #vegetarianrecipes #whatvegetarianseat #lowcarb #eatcleantrainmean #eatcleangetlean #eatyourveggies #mealprep #mealpreplife #whatsonmyplate #plantpowered #healthyfoodporn #dietitian #rdchat #rd2be #nutritionist #eatrealfood #vegetarianrecipes #lentils 
#mealprepping #caloriefixes #weightlossjourney #iifym #caloriecounting #eatthisnotthat
Y’all were asking me about the timing of the meals in my meal diaries - so here you are! Macros & times in this meal diary! Today I enjoyed: . . . 👉Scrambled eggs and veggies 👉Greek yogurt 👉Chickpea pasta with veggies 👉Vegaprotein snackbar 👉Spaghetti squash with lentil bolognese 👉Kombucha . . . . #mealprep  #spaghettisquash  #lowcarbdiet  #lowcalorie  #healthyfood  #healthylifestyle  #vegetarianrecipes  #whatvegetarianseat  #lowcarb  #eatcleantrainmean  #eatcleangetlean  #eatyourveggies  #mealprep  #mealpreplife  #whatsonmyplate  #plantpowered  #healthyfoodporn  #dietitian  #rdchat  #rd2be  #nutritionist  #eatrealfood  #vegetarianrecipes  #lentils  #mealprepping  #caloriefixes  #weightlossjourney  #iifym  #caloriecounting  #eatthisnotthat 
The perfect breezy evening ☕🍁🍂
The perfect breezy evening ☕🍁🍂
As if having to fly solo and be at soccer practice at the same time at 2 different parks wasn't stressful enough, SURE let's bring the DOG!

#serenitynow
As if having to fly solo and be at soccer practice at the same time at 2 different parks wasn't stressful enough, SURE let's bring the DOG! #serenitynow 
I'm not gonna lie, I really miss my morning workouts with my girls at the Y. However, I LOVE my new job and I LOVE being home at night. I'm trying to adjust to evening workouts but today is so dang hot. She rode her bike and ran/walked beside her. I got my steps in, she got to ride her bike 🚴🏻‍♀️🚴🏻‍♀️🚴🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️ I would say it's a win win. #fitnessmotivation #fitfam #richelletherock #eatcleantrainmean
I'm not gonna lie, I really miss my morning workouts with my girls at the Y. However, I LOVE my new job and I LOVE being home at night. I'm trying to adjust to evening workouts but today is so dang hot. She rode her bike and ran/walked beside her. I got my steps in, she got to ride her bike 🚴🏻‍♀️🚴🏻‍♀️🚴🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️ I would say it's a win win. #fitnessmotivation  #fitfam  #richelletherock  #eatcleantrainmean 
Delicious ramen for lunch on this cold and rainy day 😌🍵 this place just opened yesterday and the manager was so nice and gave us complimentary gyoza so I love him and will be back soon 😍
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#monthwithoutmcdonalds #food #foodie #foodporn #foodstagram #fitness #fitfam #fitspo #fitnessfood #fitnessmotivation #fitnessjourney #fitnesslifestyle #eatclean #eatcleantrainmean #cooking #health #healthy #healthyeating #healthylifestyle #healthyfood #healthfood #lifestyle #ramen #japanese #japanesefood #japan #gyoza #soup
Delicious ramen for lunch on this cold and rainy day 😌🍵 this place just opened yesterday and the manager was so nice and gave us complimentary gyoza so I love him and will be back soon 😍 . . . . . . . . #monthwithoutmcdonalds  #food  #foodie  #foodporn  #foodstagram  #fitness  #fitfam  #fitspo  #fitnessfood  #fitnessmotivation  #fitnessjourney  #fitnesslifestyle  #eatclean  #eatcleantrainmean  #cooking  #health  #healthy  #healthyeating  #healthylifestyle  #healthyfood  #healthfood  #lifestyle  #ramen  #japanese  #japanesefood  #japan  #gyoza  #soup 
No crazy skirt today, just trying to stay cool! 😎 So excited to see the Kindness Rock Project getting wrapped up!  Now for phase 2! #kindnessrocks #havethecouragetobekind #paintedrocks #elementaryart #whattheartteacherwore #creativitytakescourage
I was STARVING after class today so I threw together a quick spaghetti squash dinner ft. a number of other veggies as well 😏 {440 cals and 36g P//16g C//26g F}.
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2/3 med green zucchini squash 
1 c organic baby spinach
1/2 c chopped broccoli
10 halved small cherry tomatoes
2 natural Italian chicken sausage links 
1 tbsp basil pesto
1 tbsp shaved Parmesan
I was STARVING after class today so I threw together a quick spaghetti squash dinner ft. a number of other veggies as well 😏 {440 cals and 36g P//16g C//26g F}. . . . 2/3 med green zucchini squash 1 c organic baby spinach 1/2 c chopped broccoli 10 halved small cherry tomatoes 2 natural Italian chicken sausage links 1 tbsp basil pesto 1 tbsp shaved Parmesan