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Recipes

Check out this page for macro friendly recipes!

Breakfast

1st Phorm Protein Pancakes

Immunity Boosting Smoothie

 

 

Dinner:

Beef and Broccoli Stir Fry

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Today’s workout was up in the clouds! My legs are burning! #monteverde #costarica #vacation
Merry Christmas!!! #westinplayaconchal #puravida #vacation #girlswholift
We got some visitors for Christmas!! Feliz Navidad!! #costarica #vacation
#motivationmonday : Personal accountability. It’s easy to sit behind a screen and tell people “if I can do it you can too!” The truth is that some people can’t or won’t. They will go from ketogenic diets to shred programs, looking for the next “quick fix.” They will stay out too late, eat junk food, and binge on Netflix. While that is an ok to way to live, what’s not ok is avoiding personal accountability. I hear so many people say that “life is too busy,” or blame their kids, job, or spouse. The only reason you are where you are is you. The truth is that you aren’t willing to take the time to do the work, and to get really uncomfortable. I’m here to tell you that if you want an outcome you never had, you’ll have to do what you’ve never done. It will be painful, but with pain comes growth. Your results are a direct reflection of your effort. Don’t dwell on your mistakes, but take ownership of your future. #iam1stphorm #workout #fitness #fitspo #diet #health #strongwomen #girlswholift
Authenticity is one of the most challenging aspects of social media. As I scroll through Instagram, I’m flooded with images of women trying their best to pose in yoga pants, selling skinny teas, and giving the facade that life gets easier when you look better. It doesn’t. I’m a personal testament that the demons that got you to where you are will still remain, just in a prettier package. I too struggle with putting myself out there, social anxiety, and insecurity; but it is slowly improving. I now understand that being fit is a mindset, and with discipline and knowledge comes confidence and freedom. You won’t find happiness in a size 2, you’ll find happiness knowing you can conquer what you’re afraid of. Chase down your fears, not perfection. #fitness #fitspo #mentalhealth #workout #strongwomen #health #fitnessmotivation #motivationmonday #motivationalquotes 📸 @captainslasher
Overtraining. It’s a thing! When we first start a workout program, it’s tempting to want to go “all in,” and KILL it, but if you find yourself irritable, not sleeping, or constantly sore, it could be a sign you need a rest. If you feel this happening, try to spend a week doing less intense workouts like light cardio and see the difference! I recently broke a plateau doing this. Listen to your body, feed it properly, and slay! #weightlosstransformation #weightlossjourney #weightloss #diet #fitness #fitspo #strongwomen
I was recently asked why women should incorporate more weights into their training. While there are a lot of reasons, one of the most important is that weightlifting burns more calories than cardio alone. Additionally muscle looks different than fat (as in heyyy it’s smaller). Since competing, I focus more on heavy weight training and explosive movements over long hours of cardio. Not only does it shorten the workout, but allows me to eat more 😛 due to the extra calories burned. Here are just a few of the workouts @horsepowerandbarbells incorporates into my workouts. My advice to any woman looking to lose fat is to focus on HEAVY weight training. The benefits are endless, and it’s freaking savage. #weightlosstransformation #weightlossmotivation #health #fitness #fitspo #diet #workout #fatloss #workouts #freeworkout #gym #gymlife #bodybuilder #girlswholift
Turns out my post on #collagenpeptides was pretty popular! Yay! For those of you that asked, collagen peptides are found in animal bones, fish scales, etc. As our bodies age, we produce less collagen which can have an effect on skin elasticity as well as wrinkles and brittle hair. Collagen peptides are also shown to increase joint health. And..added benefit, they are a good source of protein! Because it is hydrolyzed, collagen peptides are easily dissolved in your favorite drinks and smoothies. I add mine to my coffee every morning, and have seen a major difference in my overall skin appearance. That being said, nothing is a magic fix! Skin health is also very dependent on diet and water intake! If you are looking for a recommendation, my favorite collagen peptides supplement is made by @sportsresearch ! You can easily find it on Amazon! #collagenpeptides #healthyskin #weightloss #weightlossmotivation #weightlosstransformation #weightlosstransformation #fatloss #diet #health #workout #fitspo #fit #fitness #healthy #healthyeating
Habits. Research has shown that habits make the foundation for most successful people. Often it starts with a small habit, and grows into a domino effect of great things. For me, working out grew to confidence, which grew to a better job, but also overall happiness. The same can be said for bad habits. If you sit on the couch and reward yourself with television, that will become the norm. That domino effect is what got me where I was, binge watching old Lost episodes on pizza night. As research by Charles Duhigg has shown; when habits emerge, the brain has less work to do in the decision making arena. Auto pilot baby! What’s my point? If you consistently work out every day, start with a healthy breakfast, or end your night with a ritual, those routines become easier as time goes by. The hardest part is breaking the mold. Bad or good, the brain will always look for the habit. Habits become routines, and routines become lifestyles. Choose yours wisely. #habit #workout #workoutmotivation #workoutroutine #fitness #fit #girlswholift #weightloss #weightlossmotivation

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