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Say goodbye to the days of chugging a disgusting p

Say goodbye to the days of chugging a disgusting protein shake down at 10pm because you were behind on your protein intake (trust me… I’ve been there).

If you struggle with hitting your daily protein intake, give this quick tip a try!

#fitnesstip #fitnesstipsforwomen #proteins #proteinmeals #nutritiontip

Do you consider yourself a “grazer” or “nibb

Do you consider yourself a “grazer” or “nibbler” instead of someone who eats full meals?

This could be hurting your fat loss progress, big time.

Start by making this shift and you’ll find the need to snack will go down a lot!

A balanced meal includes:
✅Palm size serving of a lean protein source
✅Cupped handful of a complex carb source
✅Fist-sized serving of veggies
✅Thumb-sized serving of a fat source

Most of us don’t eat enough meals like this so we finish our plates not fully satisfied, leaving us scouring the pantry for more.

Try putting together a larger, complete meal and you’ll see the difference!

Save this post and give this a try if you struggle with snacking.

#fitnesstip #fitnesstipsforwomen #nutritionadvice #nutritiontip #fatlosstip #fatlossgoals

YOU ARE GONNA WANT TO READ THIS!! Do you ever fee

YOU ARE GONNA WANT TO READ THIS!!

Do you ever feel like you’d be more successful with your fitness & health goals if you had more friends pursuing the same things you are?
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Think about it… 🧐
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The last time you were crushing it with your goals was when you had support from those around you, right?
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Whether it was a regular gym buddy, or your husband was helping you meal prep.
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Community and support when it comes to your health & lifestyle goals is everything.
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You always hear the phrase.. “You are the sum of the people you spend the most time with…”
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That’s why we’re bringing the MAGIC of this experience to you… ✨
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𝗢𝗻 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆, 𝗠𝗮𝗿𝗰𝗵 𝟭𝟭𝘁𝗵, 𝟮𝟬𝟮𝟯 in Dulles VA, myself, the PCC staff & our community are going way beyond just training and nutrition to bring you the first ever…
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PCC LIVE EVENT!!!
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… and we want YOU there!
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𝗔𝗹𝗹 𝗶𝗻 𝗼𝗻𝗲 𝗱𝗮𝘆, 𝘆𝗼𝘂’𝗹𝗹 𝗴𝗲𝘁...
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🔥 Deep, authentic connection with like minded individuals
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🔥 Workshopping how you’re going to LEVEL UP this year and stop holding yourself back from what you want
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🔥 Breaking your limiting beliefs that keep you stuck in the yo-yo diet cycle
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🔥 Fun & games, LOTS of laughs, and opportunities for huge raffle prizes
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🔥Motivation, friendships, & support that lasts FAR beyond the event itself
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Not to mention all the bonus goodies you’ll get on the day of the event and an optional workout the next morning! 🎁🏋🏽‍♀️
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Take this as your official and personal INVITATION to join us live, in-person, and experience the MAGIC of being surrounded by people who are growth-minded and want to see you succeed just as much as you do.
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All you have to do is bring us your eyes and ears and be ready to dive DEEP
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We’ll make sure to overdeliver the knowledge, energy, and connection you need to create your BEST self.
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DM me “EVENT” with your questions…
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Or grab your tickets now with the link in my bio!!
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We are limited to 70 seats… and 23 are already taken!
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Let’s do this!! 🥳

If you struggle with getting really busy with LIFE

If you struggle with getting really busy with LIFE, and all of a sudden it’s too late to get a workout in…

Give this tip a try!

Google calendar addicts, where ya at?!

If this helped you, do me a favor and share this with a friend of yours that this could help.

#fitnesstip #workouttip #gymtips #gymmotivations #weightlosstip #weightlosstipsforwomen

Intermittent fasting… to do or not to do? ⠀ Th

Intermittent fasting… to do or not to do?
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Thanks @looong_beck for reposting this study to your story.
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Here’s the jist.
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You can find research the supports almost any viewpoint.
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Generally speaking, if someone is preaching that they will die on a hill for ONE singular method of how to eat or live… you should be skeptical.
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The reason that you can find research to support almost anything is because IT ALWAYS DEPENDS…
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Most importantly…
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𝗜𝗧 𝗗𝗘𝗣𝗘𝗡𝗗𝗦 𝗢𝗡 𝗬𝗢𝗨.
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Your lifestyle
Your priorities
Your age
Your history
Your preferences
Your non-negotiables
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So when it comes to intermittent fasting, if you want my opinion, I don’t recommend it for 99% of folks because most people can only sustain it temporarily.
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If you can’t see yourself doing it for a decade, don’t even consider doing it for a day.
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When it comes to dieting strategies at large and what the “research” says…
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Just be wary about who you consume information from.
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The people you should listen to:
✅ Don’t claim things in absolutes
✅ Are able to admit they’re wrong
✅ Will change their mind based on how the body of research as a whole leans over time
✅ Say “it depends” to almost every question they’re asked.
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That is all. 😇

No macros were tracked in the making of this trans

No macros were tracked in the making of this transformation. 🤯
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Full transparency: Here were @dontevenknowa_samantha starting and only protocols for the 28-day healthy through the holidays challenge.
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1️⃣ Eat dessert every day. On purpose, even when you don’t feel like it. Eat the REAL thing. Not some sugar-free dupe.
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2️⃣ Eat 3-4 balanced meals per day (with portion guidelines according to her hand)
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3️⃣ Week 3 - Start tuning into your hunger signals and asking yourself when are you hungry and full? Why are we eating when we’re eating?
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4️⃣ Week 3 start a meal prep routine with our “Rule of 3’s” methodology
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That’s IT.
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Sam was not living in a constant environment
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She did not have her own space at the time
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She worked out 3x per week at home for 30-45 minutes with whatever she had available
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…𝗮𝗻𝗱 𝘀𝗵𝗲 𝗹𝗼𝘀𝘁 𝗧𝗘𝗡 𝗣𝗢𝗨𝗡𝗗𝗦 𝗶𝗻 𝟮𝟴 𝗗𝗔𝗬𝗦.
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So don’t tell me “now’s not the time” …
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But here’s the thing. It’s a surprising amount of weight, but I’m not surprised.
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Because I know exactly why this stuff works.
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In the past 7 years, I’ve done everything wrong as a coach.
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❌ Giving a client 3 numbers to hit tos tart a program is not a “well-rounded protocol”
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❌ Jumping right into macro tracking or a meal plan reinforces rigidity and a black/white mindset, and reduces room for a client to practice critical thinking and context-dependent decision making.
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This is how we NOW know to do things right with our clients.
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✅ This starts with our Mindful Priming Method.
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Building the FOUNDATION for successful fat loss intuitively before diving into any numerical protocol.
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This allows clients to have a sustainable foundation to jump off of when it’s time to focus solely on fat loss
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And for some clients, like Sam… will result in weight loss anyways.
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The best part?
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This was only her first 28 days.
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Congrats, Sam you’re a badass (who also won $1000 cash) 🥰💗
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We are so proud of you!
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If you’d like to learn the approach we used with Samantha…
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📲 DM me “CHALLENGE WINNER” and I’ll get you more details.

#fitnesschallengewinner #fitnesschallenges #progresspics #fatlosschallenge #weightlosstransformation #dietcoaching