Flex Your Macros

What’s got you movin’ today?! 😅 🔥 💪🏽

I walked Briggs about a mile 🐾 gave him some water and shade for a few minutes.
Put him in the car and then ran 1.5 miles (intervals) 😅

Such a great way to start the day - fresh air, sunshine, endorphins! 🙌🏽

PIZZA BOWL, and a side of toasted, buttered sourdough! 🍞

I love to make my favorite foods into bowls - it makes it easier to incorporate more veggies into my day!

I sautéed 2 servings of spinach, cooked ground beef/turkey (cooked in bulk at the beginning of the week), chopped up tomatoes, cottage cheese, and a little bit of pizza sauce. I use Rao’s, cuz they don’t add sugar!

You could add any of your favorite pizza toppings! I would normally add mini pepperoni slices, but I don’t have any in the house right now! 😜

buh bye cake & soda!

What 2 would you let go forever?

What was your workout today?

For me it was: Day 1 C25k 😅

I tried nasal breathing (only) during the walking intervals, and part of the running intervals!
An interesting concept I recently learned about. I’m intrigued!

good, or bad, right?!

🖤

much needed quiet morning 🖤

Just for fun!

Can’t wait to hear where you’re going!
✈️ 🚎 🛥️ 🚙

It took me years to create the discipline, but I never gave up!

Just start! Go for a walk! Take that first step!

Find something you love, and you’ll get hooked on the endorphins! 🖤

I felt like I had tried everything, and nothing was helping, the scale would not budge, my pants just kept getting tighter, I felt so uncomfortable, so defeated and frustrated!

So, I committed, and completed 4 weeks of eating a very clean, portion controlled diet - lots of veggies, very little added sugar, and intentional movement - a detox! 🌱
I’m seeing progress every week, and it’s the best feeling!!!

2 things my coach said in the beginning that have stuck with me:
“Forget perfection, it doesn’t exist”
“Like I tell my kids, make better choices”

After just 4 weeks, I’m down 7.3 # and 7.25” overall, my clothes are fitting better! And I have no intention of stopping, I’m almost a third of the way to my goal! 🖤

Tell me about a recent non-scale victory for you! *celebrate the wins*

I wore a pair of work pants today that I kinda shoved aside a few months ago cuz they were too tight. They feel good now!!!! This is so exciting, and so motivating! 🎉

I’m thrilled, and relieved that I found something that is finally making a difference for me!

Inspired by the Grandma’s Marathon runners over the weekend, I went for a short “run” - the first one in a LONG time, on Saturday morning!

I decided I’m going to do this short route a couple/few times a week and see how my pace improves as my weight drops and my endurance goes up!

I miss running!!!

Christy Verness

What does your favorite salad consist of?! 🥗

What’s your workout style?! INSANITY style cardio and heavy lifting?
Or is something more like barre blend / yoga / walking your style?!

Either way, it’s so important to move your body in some way, every day!

🖤 it is such a challenge for me to dial back my workouts 🫣 but I’m committed to 4 weeks of detox/recovery, so… this morning was a “cardio pilates” session with light weights!

Today is week 3 / day 1… halfway there!

Down 6.2 # and 4.25” overall - in 2 weeks! So excited to finally be seeing progress!!! 🖤

Do you like fruit on your salad?! 🫐

Lunch today was greens, blueberries, chicken, pepitas, and shredded coconut! The dressing is lime juice concentrate, balsamic vinegar, and evoo!

they say to “eat the rainbow”

I joined a new wellness support group about 3 weeks ago - my new coach said in the beginning:
“FORGET PERFECTION, it doesn’t exist.” 🔥
That single phrase has helped me stay strong & focused! And finally make progress toward my fitness goals! ⚡️

It’s so easy when we “mess up” to just say screw it, and throw the rest of the day away with dumb (or silly) choices that make us feel even worse! Am I right?!

Instead, just shrug it off and move on! Do your best, and forget the rest! 🖤

p.s. I miss this beach

Leg day. 😜

What are you workin’ today?
Lower Body?
Upper Body?
Cardio?
All the above??

inspiration photo.
(taken: 7/2022)

operation: Summer GlowUp ✨

This was taken almost 2 years ago, when I was putting in the work, I was really dialed in to my nutrition, I was rockin’ my workouts, feeling strong & confident!

Since then I’ve experienced trauma, surgery, rehab, and I’m (slowly, but surely) rebuilding my strength & mobility. Along with working through the mental/emotional aspects of all that, and gaining 20 # which zapped my self-confidence and left me feeling frustration and defeat.

Life took some twists & turns, setbacks, but I’m bouncing back with determination to be stronger than ever!

Tell me a non-scale victory you’ve had this week!

My win for the day: I had thoughts all afternoon of having a cheat meal tonight - this is because I was hungry, BECAUSE I didn’t feel like packing food for the day, so I didn’t! 🤪

BUT, I came home from work and had a healthy, on plan dinner! And then took my pup for a walk, and hit my 10k step goal!
I’m so proud of myself!

I kept thinking how far I’ve come, and how I can’t lose momentum now! 🖤

Leg Day ✔️ 😅 🔥

And I have a late start at work today, so I’m gonna take this guy for a walk this morning! ☀️

It’s been 300 days (today!) since I had shoulder surgery. Gradually able to lift heavier and do more (modified) plank/pushups type stuff! Some apprehension, and some just having to regain strength and mobility! But I’m getting there! 🔥

🫶🏽

Here’s the recipe for my Creamy White Chili, so many of you asked for! 😋

Tell me what you would top it with when serving it?

Also, I would love to hear if you try it!!! 🤗

Guess what’s for dinner!
It’s been a family favorite for many years!

Yes! 🙌🏽

For the next 2 weeks I’m committed to these 3 (daily) non-negotiables:

✨ 7-8k steps 👟

✨ 100oz water 💦

✨ 110g protein / 25g fiber

What are your (daily) non-negotiables?

Hello hello!! 👋🏼
Still over here recovering from my shoulder surgery - it’s been a journey, and still a long ways to go, slowly, steadily making micro progress! ❤️‍🩹

Still tracking macros, and listening to my body as far as workouts! Moarly focused on getting 8,000+ steps in daily, 100oz water, and hitting my daily protein goal!

This morning my pup and I took a crisp, frigid 28° windy stroll! 🍂

What cheese do you get on your cheeseburger?! I like pepperjack or muenster cheese the best!

I don’t do anything too complex when it comes to cooking and keeping it (mostly) healthy & balanced!

Homemade cheeseburger and frozen sweet potato fries cooked in the air fryer! 😋

Carbs 64g • Fat 32.5g • Protein 38.5g • Fiber 6g

quick & easy dinner tonight!

My gym attire looks a little different these days 🤪

I’m done with the “pillow” on my sling, but I still use it when I’m working out to help keep my arm stable. I haven’t figured out how to put my hair in a pony with one arm, and I really miss that option! 🤨

My workouts also look different, real light weight in my good arm, 3 or 5 # depending on the move. So very thankful I can still do some training, all unilateral upper body (obviously) and I’m able to do some lower body stuff!

3 weeks down, 3 weeks to go in the sling. And then it’s the long rehab road.