Gym culture is such a vibe

1.5 cups flour
1.5 tsp baking soda
1/2 tsp salt
2 medium ripe bananas
1/2 cup plain 0% greek yogurt
2 eggs
1/4 cup calorie free maple syrup
15-20g mini chocolate chips (optional)
20g walnuts (optional)

Pre-heat oven to 350 degrees. Mix dry ingredients together and mix wet ingredients together in separate bowls. Combine ingredients but don't over mix. Spray a muffin or mini loaf pan and pour batter evenly. Add in optional chocolate chips and/or walnuts. Bake for 14-18 minutes and lightly salt once cooled.

Save this to bake later and tag me if you try these, they have been a staple in my diet for years to hit that pastry craving while staying in a calorie deficit 🥳

Intake to apply for weight loss coaching in bio 🔗

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No food group restrictions, no drastic calorie deficits, just a balanced diet with meals I enjoy at an intake appropriate for my body and it's needs.

If you've tried all the drastic, restricted diets and detoxes but still find yourself carrying around that extra 20 pounds most of the time, you need a different approach.

Working 1 on 1 with a coach was hands down the best decision I made all those years ago when I was over weight, insecure and hopeless. It gave me the accountability to stick to my diet, but more importantly gave me the feedback and progress I needed to see in order to know I was on the right diet in the first place.

It cut out all the bullsh*t I would see trending around with fad diets and got me to focus on what actually affected my weight loss, how many calories I was eating.

I didn't have to stress anymore about trying to eat next to no carbs, 100% organic, eating windows or about feeling guilty if I had a treat here and there.

Reach out to me if you have that extra 15-20 pounds to lose but still want to be able to eat normal foods that you can enjoy with your family on a normal basis, while seeing weight loss week after week.

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I always make sure my freezer is stoked with a variety of protein sources like chicken, steak and ground beef so I can just pick up fresh produce weekly and have a full week of enjoyable & nutritious meals

A few of the meals/snacks I'll be making this week;

sourdough, natural peanut butter & blueberries
pork loin with rice & green beans
peanut butter noodle bowl w/mushrooms & carrots
apple & cheese
blackened chicken ceasar salad

& if you're looking for some extra accountability & guidance for your new years goals with your diet, fill out the intake form in my bio to apply for weight loss and nutrition coaching; limited spots left 📥

#food #diet #nutrition #nutritioncoach #healthy #protein #calories #weightloss #fridge #groceries

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Ingredients used;

Low/Fat Free Cool Whip
Dare Simple Pleasures Spice Snaps
***Make sure to seal and freeze over night so the cookie can soften

My weight loss coaching approach follows a guideline that there are no off limit foods, and we don't view foods as food or bad.

Some foods have higher calories, and some have lower calories. Some have more nutrients, some have less!

That being said, there's no reason you can't have a store bought version of an ice cream sandwich or any other summer treat you love, but, when we are losing weight, hunger is going to become very prevalent! So if we can find ways to adjust some ingredients or make our own versions of these "unique" and calorie dense foods like an ice cream sandwich, you'll find yourself able to eat a larger volume of food throughout the day, keeping you full and satisfied, yet still maintaining that calorie deficit to keep up with your weight loss progress.

If you want to learn more how to be less restrictive with your diet, yet still see sustainable weight loss, I am currently accepting 1-2 more 1 on 1 clients for the month of June so send me a DM or head to the link in my bio to submit an application 🔗

#recipes #cooking #lowcalorie #macrofriendly #diet #fitness #bodybuilding #fatloss #weightloss #healthy #nutrition #nutritioncoach #healthyfood #healthylifestyle

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I saw an advertisement for the new confetti cookie dough McFlurry the other day and I haven't stopped thinking about it since 👀

But, a McFlurry just doesn't quite align with my goals right now so I wanted to attempt to make a more calorie deficit friendly version and this hit the mark big time.

greek yogurt is just so versatile but, if you find it very bitter on its own life I do and you want the same taste as the vanilla flavoured yogurt without the added sugar & calories, add a teaspoon of vanilla along with a few drops of a liquid sweetener (I prefer stevia) to taste.

Toppings are the Quest frosted birthday cake cookie, a few mini chocolate chips and sprinkles. 🎉

Let me know if you try it! 🍭🤌🏻🍪
#healthyfood #healthybaking #macros #caloriedeficit #diet #highprotein #bodybuilding #health #greekyogurt #protein

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It's giving Orange Julius vibes without all the added sugar and double the protein 🤌🏻 🍊

This has been go-to smoothie recipe for the past year in the winter or summer months, but these past sunny & warm days have me appreciating the flavour and macros of this one more and more.

Make sure to tag me if you try it and save this video to make later! 🙏🏻

100g frozen mango
1.5 scoops vanilla protein powder
250ml no sugar added orange juice
(Substitute half the OJ with half a cup of water to reduce carbohydrates)

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A tasty and sneaky way to get some extra protein into your morning that I know your mom, dad, kiddos and your hubby will love!

Tag me if you try these out!

#frenchtoast #protein #calories #lowcalorie #breakfast #highprotein #food #heathy #diet #macros #healthyfood

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These are inspired by Earl's Spicy Thai Chicken & Wontons dish, but as much as I love Earl's version of these, I can't commit to the 850 calories the dish has 😵‍💫

try this version instead for 300 calories 🤘🏻

hit your protein target and enjoy the food you're eating while losing weight

save to cook later and tag me if you try these 🥰

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Following your diet will be as easy as you decide to make it!

Make it easy!

Weight loss coaching spots available for September.

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This saying completely changed my perspective on fat loss when I was lost in the diet world with 50 pounds to lose. Realistically, I had no intention on cutting out delicious food forever, so I felt hopeless and stuck.

Eventually, I realized it wasn't the food that was the problem, it was the habit I had of overeating them.

You don't have to give up all the foods you love to lose weight, you just have to have them within your body's needs.

If you find yourself lost with no idea what your body needs to support your fat loss goals, or how to address these self sabotaging habits, let me help you.

This saying completely changed my perspective on fat loss when I was lost in the diet world with 50 pounds to lose. Realistically, I had no intention on cutting out delicious food forever, so I felt hopeless and stuck.

Eventually, I realized it wasn't the food that was the problem, it was the habit I had of overeating them.

You don't have to give up all the foods you love to lose weight, you just have to have them within your body's needs.

If you find yourself lost with no idea what your body needs to support your fat loss goals, or how to address these self sabotaging habits, let me help you.
#fatloss #weightloss #diet #nutrition #food #protein #calories #health #fatlossjourney #fatlosstips #weightlosstips

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full day of eating while travelling, working and exploring ✨

feeling extra grateful right now for the tools tracking calories & macros over the years has taught me

I'm able to manage and navigate my nutrition to align with my personal goals regardless of the situation I'm in

because I spent the time hammering down on my diet and tracking my intake diligently in controllable environments- I'm now able to reap the benefits of this knowledge during travels that would have easy spiralled my progress in the past

tracking calories and macros will always be the most impactful change I've made

portion control is something most of us can benefit from- we have the same strategy with our finances to get ahead

so if you have some changes to be made- let's get on board 👊🏻

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a visual explanation of your fat loss journey 🍿

let go of your imagined time line

•2 steps forward and 1 step back still moves you forward

if you have been at this for weeks, or even months, you haven't even scratched the surface of what work needs to be done

we live in a world that takes continuous effort & discipline to make optimal choices and compromises on what would be immediately enjoyable

even once you've hit your "goal", your work isn't finished

settle in for the long haul and get comfortable with being uncomfortable.

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Back when I was obese, I hated cooking. I wasn't very good at it, nothing turned out the way I hoped and I just didn't see any value to it.

But, when I made the decision that I wanted to stop screwing around and lose weight for good, it came down to me very rarely getting to enjoy and fit pizza into my calorie deficit for the day, or just making an adjusted version myself and having it as often as I wanted.

I learned that cheese, bread or pasta aren't actually "bad" or unhealthy, they're just calorie dense 🤷🏼‍♀️

So, after a few months, I became better at cooking, found hacks and products that could replace the calorie dense ones and learned quite quickly that I was able to stick to my calorie deficit a lot better when I was enjoying what I was eating.

I was a foodie and I am still very much a foodie. Once I realized I could still LOVE and obsess over food and still see weight loss progress, the weight stayed off for good.

6 years and counting as a healthy, fit, food loving gal.

So if you're a foodie like me and sick of trying to convince yourself you can change that just for weight loss, send me a DM and we'll find you a better, enjoyable way to lose weight.

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Beginner friendly Upper Body Workout

#upperbodyworkout #beginnerworkout #dumbbellworkout