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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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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
A little Sunday inspiration. The past week has been tough for me. I had a stressful week and barely anything went as planned. I nailed my macros perfectly for 2 days and then low and behold everything went to hell and I’m washing down a sandwich with a glass of wine in an airport bar, praying for a carbohydrate induced coma. I really wanted to just throw my diet out the window and say “Screw it! I already messed it up.” Despite my urges, the next morning, I started back on my macros and dragged my butt to the gym. I didn’t want to, but I did. It’s easy to want to have one “Epic cheat day,” but the scary part is what happens after. We fall off track, and what was supposed to be one day turns to five. I got heavy by allowing slip ups to become my normal. I allowed stress to control me and eased my feelings of discomfort with wine and wheat thins. I’d gain more weight only to feel more like a failure. It’s easy to feel like slip ups are the end all be all, but if you are working out consistently, you would have to eat an excess of nearly 3500 calories to show true weight gain. You don’t become fat in one day, but you don’t become fit in one day either. If you fall off the wagon, get back up, get on plan, and don’t let slip ups become habit. #weightlosstransformation #weightlossjourney #diet #workout #fitness #fitspo #girlswholift #strongwomen #weightlossmotivation #motivation #workoutmotivation #fitnessmotivation
I know I’ve been writing less lately, but I promise major things are on the horizon. I leave you tonight with a Sunday thought: I’ve had so many of you write me asking how to get to your next goal, or how to achieve your “dream,” body. I would ask you this; what will you do with that body once you get it? It’s no secret that along with my weight loss, my life changed dramatically for the better. I credit it to having more confidence, but also being able to wake up earlier, work longer hours, and reap the neurological benefits that exercise and good nutrition bring. Additionally, I learned discipline. I learned about my ability to control my own fate. I learned that we only have this one life, and this one body, so it’s our job to treat it well. I learned that with my success, I can build a platform for change. My point is, that health is more than physical appearance. There are so many women that post their lives as if they are somehow complete now that they have this “perfect,” body. Nothing will change unless you do. These cannot be the women we idolize. Our goals and minds are much bigger than a crop top from a rip off IG store. When you think about your goals, rather than visualizing a pants size, think about what you could do if you had more energy and felt confident. Think about waking up early excited to seize the day. Think about the lives you could change. Think about living for those around you. Rather than focusing on what you need to lose, focus on what you’ll gain. #workout #health #fitness #fitspo #diet #fitnessmotivation #dietmotivation #workout #weightloss #fatloss #weightlossjourney #quotestoliveby
Sunday Thoughts: Transformations are tricky. Many of us want the transformation, but we don’t know how to start. With so many options out there it can be overwhelming to decide what diet to try, or figure out what will be successful. I operate on the 50 percent rule. Every day, I try to be 50 percent better than the day before. Can you skip that dessert tomorrow? Rather than eating 100 percent processed food, can you eat 50 percent cleaner tomorrow? This doesn’t just apply to your foods, it applies to workouts too. If you didn’t go to the gym today, can you go tomorrow? Once you’ve gone, the next day can you up your intensity? Transformations are done in slow incremental steps, not by knowing everything on the first day or changing your lifestyle completely in an hour. Also, transformation is less about the outside and what happens on the inside. By gaining discipline in your life, you will find that you gain confidence. Scary situations seem less scary, and the fear of the unknown starts to dissipate. When you workout, your mind is sharper, you are happier. You rest easier, you FEEL better. I wish I could shake people and let them know what they are missing out on. Who wouldn’t love waking up and living in a body they love, but more importantly, feeling like they are proud of their accomplishments? It is possible. It is there. The only limitations we have are the ones we set for ourselves. Think about the person you want to be, then raise the bar 50 percent. #boss #bossbabes #workout #fitness #fitspo
Happy #humpday from beautiful Jamaica! #vacation #wednesday #beach #beautifulbeaches #vacay #happyhour

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