NL3

Upper Body DB Workout Make sure to bookmark & save this one! 1. Light Weight X’s... 2. Single arm bridge hold chest press 3. DB pullovers 4. DB shoulder press 5. DB Tricep kick backs 6. DB alternating shoulder press 7. Tricep kickback and hold 8. Bicep curls All exercises are 3 sets of 10 reps #health #workout #weightlossjourney #fitnessjourney #fitness #healthy #eathealthy #motivation #healthyrecipes #countingmacros #workoutmotivation #nutrition #healthyfood #healthyliving #healthylifestyle #nl3shred #cleaneating #fitnessmotivation #workoutathome #dumbbellworkout #fitmom #momswholift #momswhoworkout #bodybuilding #fitfam #fit

Let’s go!!!! It’s already hump day y’all, so who’s stayed on track so far this week? Or did Memorial Day throw you off as we started the week? I’m making it happen, and I will say it hasn’t been easy, but I’ve made it a priority especially because I’m heading cross country tomorrow so I made sure to make the beginning of this week a good one AND plan for my snacks and meals on the plane journey tomorrow #countingmacros #flexibiledieting #macros #fitnesswhiletraveling #healthylifestyle #healthyeating #healthy #healthyrecipes #macrofriendly #iifym #mealprep #foodprep #reversediet #fitmom #nutrition #fooddiary #buildingmuscle #nl3training

Quick reminder after a long holiday weekend!!! Don’t let one day or one weekend of eating or drinking more than usual get you off track! It happens to everyone, but the key is don’t let it be an excuse to give up!!! YOU GOT THIS Who is ready to rock their workouts and nutrition this week #workoutathome #workoutaccountability #workoutanytime #workout #workoutanywhere #workoutathomemom #nl3shred #accountability #workoutbabe #exerciseathome #exercisemotivation #exercisebenefits #exerciseformentalhealth #exerciseforyourhealth #groupaccountability #fitnessprogram #fitmama #momswholift #momswhoworkout #athomeworkout #athomefitness #dumbbellworkout #onlinefitness #healthylifestyle #personaltrainer #maintenance #periodization #fitnessjourney

I have been focusing more on low impact workouts and meditation lately so here was yesterday’s workout sped up! Core & barre 25 minutes total

Let’s talk BLOATING! We’ve ALL experienced it but what can you do to fix it?! Here are a few of my top suggestions when it comes to beating the bloat! 1. Drink lots of water- water flushes out all the yuck, I aim for 124 ounces a day & on days I feel bloated I aim for 16 ounces more!... 2. Probiotics-do you take a daily probiotic, if not you should start! This helps keep your gut right, I take one every night along with my next suggestion 3. Magnesium and zinc vitamin 4. Celery juice- I have been starting my days with celery juice on an empty stomach, immediately followed by 30 ounces of water- i can’t tell you how much this has helped my digestion, GAME. CHANGER!!!!! 5. If things really need some help, after celery juice and water I also drink a detox tea with a full lemon juiced, the hot water and lemon helps move things along 6. Make sure you are getting enough fiber, not too much, I aim for 20-25g (females) and 30-35g (males) I like getting my fiber from leafy greens, chia seeds & apples 7. Check your stress levels- when you are stressed your body shuts down, so make sure you don’t eat when you are stressed, it will affect your digestion 8. Identity your food allergies- I took the ALCAT food allergies test a while back and foods I thought were healthy and good for me were actually my top allergens (chicken, spinach and egg whites) I completely cut them out and reintroduced them 6m later and now they are fine but it was causing lots of issues before I identified those allergens! What are some of your go to helpful hints when it comes to digestion and fixing the bloat? #bloat #byebyebloat #fiber #postnatalfitness #momswhoworkout #fitmom #boymom #digestion #healthyfood #fitnessmotivation #fitnessjourney

NUTRITION MYTHS 1. Carbs make you gain weight NOT TRUE- most of the time it is simply food in, food out. You gain weight when you eat more than you burn. Carbs are necessary but make sure you are eating the right carbs, think sweet potatoes, vegetables, fruits & oatmeal! Carbs aren’t the enemy, they fuel your brain & central nervous system! So don’t forget, low carbs is NOT necessary for weight loss! 2. Cheat meals will spark your metabolism. A cheat meal is not the s...ame thing as a refeed. A cheat meal can do more harm than good, uncontrolled influx in calories makes it easy to go over board & more than likely will spark binges. Not tracking so you don’t know how many calories you went over isn’t a good thing but a refeed on the other hand, is a controlled Influx in calories usually more carbs. This can be beneficial when cutting or in a reverse diet, but again everyone is different & it is not always needed nor effective given the circumstances! 3. Intermittent fasting is superior or needed for fat loss- again not true, it’s an eating window. You can do it but it’s just a time frame to eat and not eat. Most popular way to fast is the 16 hour fast & 8 hour eating window. This can be beneficial for some, but it is NOT necessary to lose weight! I’ve had many clients use intermittent fast to help reach their goals and it worked great, but I’ve also had many clients not and it also worked great, so the moral of the story is everything in moderation & find what works for you, whether it’s counting macros or not! I personally love counting macros because I don’t feel deprived, but to each their own Find what works for you fitness & nutrition wise and if you enjoy the process & who you do it with, I promise you will see the results you want I’ve got two spots open for my macros 1-1 program & 1 spot open for my fitness 1-1 programs. If you are looking for a program with less check ins but still need or want some sort of guidance, I’ve got tons of programs to choose from so don’t hesitate to reach out so I can help steer you in the right direction See more

Even if you’ve been tracking macros for a while, I wanted to remind everyone of some common macros counting mistakes. If you are not seeing the progress you want, you may be making some of these common mistakes. 1. Make sure you are weighing and logging things like bananas or apples appropriately. Don’t use the generic entry for a banana, some bananas weigh 60g and some 200g which could make a big difference in your daily carb and calories. 2. If you grab some of your kids gr...apes or chips and don’t track it....this can and will add up and make an impact on your overall goal! 3. Weighing raw but logging cooked. Make sure when you are tracking meat, rice, pasta you correctly log it. You can log it raw or cooked, but just make sure you log it accordingly! 4. People can create and log anything with any macros or calories so when you can try to use verified entries. 5. Make sure to track your liquid calories such as Starbucks drinks, coke or orange juice. These calories count too and can easily be overlooked because it’s not food 6. As you learn portion sizes for certain foods you can start to eye ball things, but if you are new to tracking I do not recommend eyeballing food so make sure to weigh and track it as you begin this journey! #countingmacros #macros #nl3shred #flexibledietinglifestyle #flexibledieting #health #workout #weightlossjourney #fitnessjourney #fitness #healthy #eathealthy #motivation #healthyrecipes #workoutmotivation #nutrition #healthyfood #healthyliving #healthylifestyle #cleaneating #fitnessmotivation #fitmom #momswhoworkout #bodybuilding #fitfam #fit See more

Don’t forget to check out the new items that I’ve added to my @linktr.ee account! Use links to get your discount codes I’m so excited to be partnering with @tru_supplements If you haven’t yet, make sure to go check out everything they offer! Their protein is amazing, I am obsessed with the blueberry muffin and banana maple muffin flavors in my protein pancakes, thanks @amandavarnerxo for the introduction ... #countingmacros #flexibiledieting #macros #traderjoeshaul #traderjoesfinds #nl3shred #healthyfood #healthylunchideas #lunchideas #foodideas #healthylifestyle #healthyeating #healthy #healthyrecipes #macrofriendly #macrofriendlyrecipes #iifym #mealprep #foodprep #reversediet #fitmom #nutrition #fooddiary #buildingmuscle #linktree #protein #veganprotein

PROTEIN!!! So many of my clients ask how they can boost their protein intake! So I thought I would share a few quick ideas that help me reach my protein goal each day! 1. Buy protein based pasta made with chick peas or red lentils 2. Up your protein portion sizes, for example eat 4-5 ounces of cooked chicken instead of 3. 3. Sneak protein into existing dishes... 4. Up your bean intake-black beans have 13g of protein in them per serving 5. Make smart condiment swaps- fat free cottage cheese & plain Greek yogurt are two very high protein sources, i love swapping Greek yogurt for sour cream and have used cottage cheese in a lot of my bakes for a healthier alternative (check out my Buffalo tuna salad on my saved stories) 6. Add some no cook options like canned tuna, deli meat, yogurt or cheese Portable protein options- beef jerky, cheese sticks, nuts, boiled eggs, edamame or chickpeas! What other helpful hints have y’all learned along the way of your fitness and nutrition journey? #protein #proteinpacked #proteinideas #countingmacros #flexibiledieting #macros #traderjoeshaul #traderjoesfinds #nl3shred #healthyfood #healthylunchideas #lunchideas #foodideas #healthylifestyle #healthyeating #healthy #healthyrecipes #macrofriendly #macrofriendlyrecipes #iifym #mealprep #foodprep #reversediet #fitmom #nutrition #fooddiary #buildingmuscle See more

BODYWEIGHT HIIT WORKOUT Today’s quick but seriously effective workout I don’t have any equipment here with me in Hilton Head, but thankfully I’m here with someone who loves working out as much as me @amandavarnerxo so we have still managed to get two effective body weight workouts in the last two days Also, you can modify the burpees and do jumping jacks or modified burpees if you don’t want to jump!... Each round took about 2:30 minutes, but I was definitely feeling the burn 20 air squats 5 burpees 10 pushups 5 burpees 20 reverse lunges (10 each leg) 5 burpees 20 toe taps (10 each leg)) Repeat 5 rounds total (takes approximately 15-20 minutes with 1-2 minutes rest between each round! #workoutathome #workoutaccountability #workoutanytime #workout #workoutanywhere #workoutathomemom #nl3shred #accountability #workoutbabe #exerciseathome #exercisemotivation #exercisebenefits #exerciseformentalhealth #exerciseforyourhealth #groupaccountability #fitnessprogram #fitmama #momswholift #momswhoworkout #athomeworkout #athomefitness #onlinefitness #healthylifestyle #personaltrainer #maintenance #periodization #bodyweightworkout #workoutwhiletraveling #hotelworkout

Happy Friday! What’s your workout of choice been recently? 1. Weights 2. Cardio 3. Bands ... 4. Bodyweight 5. Group classes Either way, whatever you do, are you following a program or are you just working out and doing something to stay active? There is no wrong answer here, if you are moving your body and staying active in happy BUT if your goals are to create some sort of change in your body, whether it’s to lose weight/inches or gain muscle, you need to make sure you are following a plan! Working out to move your body is more than fine BUT don’t get discouraged when you don’t see the change you want! It takes a lot of effort and specific training to create changes in your body! With that being said, I’ve got a lot of great new programs so whatever you are looking for, I got you covered Hope y’all have a great weekend! #workoutathome #workoutaccountability #workoutanytime #workout #workoutanywhere #workoutathomemom #nl3shred #accountability #workoutbabe #exerciseathome #exercisemotivation #exercisebenefits #exerciseformentalhealth #exerciseforyourhealth #groupaccountability #fitnessprogram #fitmama #momswholift #momswhoworkout #athomeworkout #athomefitness #dumbbellworkout #onlinefitness #healthylifestyle #personaltrainer #maintenance #periodization See more

Who struggles to hit their protein numbers each day? This is the NUMBER ONE hurdle for all my macros clients when they begin, so here are a few great protein options, which is your favorite? What would you add to this list? #countingmacros #flexibiledieting #macros #proteinsources #proteinpacked #nl3shred #healthyfood #healthylunchideas #lunchideas #foodideas #healthylifestyle #healthyeating #healthy #healthyrecipes #macrofriendly #macrofriendlyrecipes #iifym #mealprep #foodprep #reversediet #fitmom #nutrition #fooddiary #buildingmuscle

Have you been dieting for what seems like forever?! If so make sure to check out this post to see what your next steps should be! You shouldn’t eat at your calorie cutting macros for longer than 2-3 months so make sure you are taking the correct next steps! #countingmacros #flexibiledieting #macros #nl3shred #healthyfood #healthylunchideas #lunchideas #foodideas #healthylifestyle #healthyeating #healthy #healthyrecipes #macrofriendly #macrofriendlyrecipes #iifym #mealprep #foodprep #reversediet #fitmom #nutrition #fooddiary #buildingmuscle #custommacros #nutritionjourney