#sundayprep

In today's episode of Innov8tive Thinking, we're continuing the Cultivate Your Community series by talking about how sometimes "birds will get some" of your plants. If you're not nurturing your team, someone else will. We're diving into how this happens and how to avoid! Give it a listen and let me know what you think.
Heidi Whitehair

In today's episode of Innov8tive Thinking, we're continuing the Cultivate Your Community series by talking about how sometimes "birds will get some" of your plants. If you're not nurturing your team, someone else will. We're diving into how this happens and how to avoid! Give it a listen and let me know what you think.

💬 4Normal

Do you use a planner? I absolutely love mine! It not only helps me stay on top of my schedule, but I'm literally helps me track my goals and dreams! You definitely need one too, my friend 😘
Heidi Whitehair

Do you use a planner? I absolutely love mine! It not only helps me stay on top of my schedule, but I'm literally helps me track my goals and dreams! You definitely need one too, my friend 😘

💬 4Normal

Sat down to complete an assignment for my online information systems management course and had to immediately go and make some coffee... coffee helps me focus. First I drink the coffee, then I do the work!! 🤓❤️☕️
.
#coffeeismyjam #coffeeobsessed #fitandfaithfilled
J E N N I F E R S M I T H

Sat down to complete an assignment for my online information systems management course and had to immediately go and make some coffee... coffee helps me focus. First I drink the coffee, then I do the work!! 🤓❤️☕️
.
#coffeeismyjam #coffeeobsessed #fitandfaithfilled

💬 4Normal

Breakfast stir fry! This was the most delicious post-workout fuel!💪🏼 I combined left over roasted red pepper quinoa from last nights dinner with broccoli and 2 scrambled eggs in a pan together and 1 tsp of EVOO. So yum! 😋
.
For reference, this counted as 1 💚❤️💛🥄 .
#breakfaststirfry #thejoyofcooking #fitandfaithfilled
J E N N I F E R S M I T H

Breakfast stir fry! This was the most delicious post-workout fuel!💪🏼 I combined left over roasted red pepper quinoa from last nights dinner with broccoli and 2 scrambled eggs in a pan together and 1 tsp of EVOO. So yum! 😋
.
For reference, this counted as 1 💚❤️💛🥄 .
#breakfaststirfry #thejoyofcooking #fitandfaithfilled

💬 2Normal

Day 3/80 is in the books! Today was rough. I was so sore and felt really tired. I stayed up way too late last night and paid the price this morning! One thing I learned- sleep is super important when you’re working your body hard everyday💪🏼
.
Another thing.. these sliders are killer! My shoulders were on 🔥 But you know what they say, no pain- no gain! If I can get through this, so can you! 👊🏼 You got this!! ❤️❤️
.
#80dayobsession #cardiocore #fitandfaithfilled
J E N N I F E R S M I T H

Day 3/80 is in the books! Today was rough. I was so sore and felt really tired. I stayed up way too late last night and paid the price this morning! One thing I learned- sleep is super important when you’re working your body hard everyday💪🏼
.
Another thing.. these sliders are killer! My shoulders were on 🔥 But you know what they say, no pain- no gain! If I can get through this, so can you! 👊🏼 You got this!! ❤️❤️
.
#80dayobsession #cardiocore #fitandfaithfilled

💬 3Normal

In part 1 and 2 of the Cultivate Your Community we talked about planting and watering seeds in the garden of your business. Now we're on to the more difficult step of weeding. It may seem counterintuitive, but there will definitely be people who doubt what you're doing. And frankly, you're going to be too busy thriving for anything like that! Check out today's podcast to hear how to stay away from negativity and keep your eye on the prize!
Heidi Whitehair

In part 1 and 2 of the Cultivate Your Community we talked about planting and watering seeds in the garden of your business. Now we're on to the more difficult step of weeding. It may seem counterintuitive, but there will definitely be people who doubt what you're doing. And frankly, you're going to be too busy thriving for anything like that! Check out today's podcast to hear how to stay away from negativity and keep your eye on the prize!

💬 2Normal

Did some experimenting today because my sweet little girl is home sick from school so that’s where I am too.

I’ve been missing avocado toast and decided to try out @rantsofasouthernfatwoman 90 second keto bread. And she ain’t lying it’s the bomb!! 💣Swipe for the recipe. You definitely need to slice and fry the bread to give it the texture you’re looking for. I can’t wait to make this for my husband this weekend! 👌

I mashed my avocados with a little bit of @herdeztraditions guacamole salsa, garlic salt, and pepper. Topped with thin sliced tomatoes, an egg 🍳and of course Sriracha! I definitely won’t be needing lunch today! ☺️ #ketoavocadotoast #ketobreakfast #ketobrunch #keto #ketodiet #ketomeals #ketolifestyle #ketosis #ketogenic  #feedyourbrain #fuelyourbody #losethesugar #ketomealplanning #hflc #eatfattolosefat #ketolife #mealplan #mealplanning #mealplanner #sundayprep #sundaymealprep #getorganized #doyou #feelgreat #bepositive #hatersalwaysgonnahate #loveyourself #youwontregetit
🍽 Keto Meal Plans & Ideas

Did some experimenting today because my sweet little girl is home sick from school so that’s where I am too.

I’ve been missing avocado toast and decided to try out @rantsofasouthernfatwoman 90 second keto bread. And she ain’t lying it’s the bomb!! 💣Swipe for the recipe. You definitely need to slice and fry the bread to give it the texture you’re looking for. I can’t wait to make this for my husband this weekend! 👌

I mashed my avocados with a little bit of @herdeztraditions guacamole salsa, garlic salt, and pepper. Topped with thin sliced tomatoes, an egg 🍳and of course Sriracha! I definitely won’t be needing lunch today! ☺️ #ketoavocadotoast #ketobreakfast #ketobrunch #keto #ketodiet #ketomeals #ketolifestyle #ketosis #ketogenic #feedyourbrain #fuelyourbody #losethesugar #ketomealplanning #hflc #eatfattolosefat #ketolife #mealplan #mealplanning #mealplanner #sundayprep #sundaymealprep #getorganized #doyou #feelgreat #bepositive #hatersalwaysgonnahate #loveyourself #youwontregetit

💬 6Normal

Made this yummy whole 30 frittata for breakfast this week 🍳

10 eggs + brown mustard + spinach + cherry tomatoes + turkey bacon + all the seasonings 
Definitely a new go-to breakfast prep 🙌🏼🤤
.
.
.
.

#healthyeats #healthy #fitness  #eatclean #fitspo #fitgirl #sisters #wellness #healthylifestyle #healthyfood #eggs #frittata #whole30 #spinach #tomato #mealprep #sundayprep #foodprep #eatclean #cleaneating  #healthy #yum #healthybreakfast #breakfast #tiuteam #tiumeals #tiu
Chelsey • Jamie • Sammi

Made this yummy whole 30 frittata for breakfast this week 🍳

10 eggs + brown mustard + spinach + cherry tomatoes + turkey bacon + all the seasonings
Definitely a new go-to breakfast prep 🙌🏼🤤
.
.
.
.

#healthyeats #healthy #fitness #eatclean #fitspo #fitgirl #sisters #wellness #healthylifestyle #healthyfood #eggs #frittata #whole30 #spinach #tomato #mealprep #sundayprep #foodprep #eatclean #cleaneating #healthy #yum #healthybreakfast #breakfast #tiuteam #tiumeals #tiu

💬 8Clarendon
At New York, New York

YUM! This is about to happen for dinner. What's on your menu for the evening?
My 17 Day Diet Blog

YUM! This is about to happen for dinner. What's on your menu for the evening?

💬 6Normal

Day 2 ✅! Yay 👏🏼 Today was all about the booty 🍑 I have to admit, this is the first time in my life I had to stop and breathe because I thought I was going to vomit 🤢 I’m just glad I got through it. My glutes are on 🔥🔥🔥
.
If you need help getting started on your health and fitness journey, I’d love to chat. Email me at fitandfaithfilled@gmail.com 💌 We can puke together!! 👯‍♀️💕
.
#80dayobsession #bootyworkout #fitandfaithfilled
J E N N I F E R S M I T H

Day 2 ✅! Yay 👏🏼 Today was all about the booty 🍑 I have to admit, this is the first time in my life I had to stop and breathe because I thought I was going to vomit 🤢 I’m just glad I got through it. My glutes are on 🔥🔥🔥
.
If you need help getting started on your health and fitness journey, I’d love to chat. Email me at fitandfaithfilled@gmail.com 💌 We can puke together!! 👯‍♀️💕
.
#80dayobsession #bootyworkout #fitandfaithfilled

💬 11Normal

Pre-workout got me like 💫🦄✨💓💜💕⭐️ Day 2👉🏼 LEEGGOOO! 🏃🏻‍♀️ .
#80dayobsession #fitandfaithfilled
J E N N I F E R S M I T H

Pre-workout got me like 💫🦄✨💓💜💕⭐️ Day 2👉🏼 LEEGGOOO! 🏃🏻‍♀️ .
#80dayobsession #fitandfaithfilled

💬 1Normal

🍞IF YOU WANT TO KNOW WHAT CARB CYCLING IS, HOW IT WORKS, AND WHETHER YOU SHOULD DO IT OR NOT, THEN YOU WANT TO CLICK THE LINK IN MY BIO NOW: @DrKwaZ ⠀⠀
⠀
🍩Carb cycling is a method of dieting that involves planned increases and decreases in carbohydrate intake.⠀⠀
⠀
😜High-carb days typically call for 2 to 2.5 grams of carbohydrate per pound of body weight. They are usually your highest calorie days.⠀⠀
⠀
😠 Low-carb days typically call for about 0.5 grams of carbohydrate per pound of body weight. They are usually your second-highest calorie days.⠀⠀
⠀
😵 No-carb days typically call for less than 30 grams of carbohydrate. ⠀⠀
⠀
😕If all that sounds complicated to you, that’s because, as far as dietary strategies go, it is. You need to be meticulous in your meal planning and steadfast in your compliance.⠀⠀
⠀
😓Many people find it physically and mentally taxing as well.⠀⠀
⠀
Enter carb cycling, which we’re told can deliver most or all of carbs’ muscle-building benefits with little or none of its fat gain drawbacks.⠀⠀
⠀
It accomplishes this rather staggering feat by using higher-calorie high-carb days to do several things:⠀⠀
⠀
👍Replenish glycogen stores and thus bolster training intensity.⠀⠀
⠀
👍Favorably influence various hormones related to muscle protein metabolism and metabolism.⠀⠀
⠀
👍Temporarily spike insulin levels to help preserve muscle tissue.⠀⠀
⠀
👍And by using lower-calorie low- and no-carb days to maximize fat burning.⠀⠀
⠀
Theoretically, then, this should allow us to build muscle while gaining little to no fat or, even better, build muscle and lose fat at the same time.⠀⠀
⠀
⠀ 💪For that reason, Dr.KwaZ make all his custom meal plans in the carb cycling fashion. Click on the link in my bio now to get started: @drkwaz @drwaz @drkwaz⠀⠀
⠀
⠀
⠀ #carbcycling #carbloading #keto #ketogenic #fatloss #foodismedicine #lactosefree #highprotein #midnightsnack⠀⠀
#mmmmm #eatfresh #paleolifestyle #greekyogurt #fatgirlproblems #nosugar #greensmoothie #healthyfood⠀⠀
#sundayprep #healthiereating #eatwholefoods #mealpreplife⠀⠀
#sundaymealprep #proteinfood #healthierchoices⠀⠀
#mealprepmonday #eatcleangetlean #cleandiet #mealprepping #mealplanning #foodismedicine⠀⠀
⠀
 RP: @adva
Dr.KwaZ|Trainer|Health|Fitness

🍞IF YOU WANT TO KNOW WHAT CARB CYCLING IS, HOW IT WORKS, AND WHETHER YOU SHOULD DO IT OR NOT, THEN YOU WANT TO CLICK THE LINK IN MY BIO NOW: @DrKwaZ ⠀⠀

🍩Carb cycling is a method of dieting that involves planned increases and decreases in carbohydrate intake.⠀⠀

😜High-carb days typically call for 2 to 2.5 grams of carbohydrate per pound of body weight. They are usually your highest calorie days.⠀⠀

😠 Low-carb days typically call for about 0.5 grams of carbohydrate per pound of body weight. They are usually your second-highest calorie days.⠀⠀

😵 No-carb days typically call for less than 30 grams of carbohydrate. ⠀⠀

😕If all that sounds complicated to you, that’s because, as far as dietary strategies go, it is. You need to be meticulous in your meal planning and steadfast in your compliance.⠀⠀

😓Many people find it physically and mentally taxing as well.⠀⠀

Enter carb cycling, which we’re told can deliver most or all of carbs’ muscle-building benefits with little or none of its fat gain drawbacks.⠀⠀

It accomplishes this rather staggering feat by using higher-calorie high-carb days to do several things:⠀⠀

👍Replenish glycogen stores and thus bolster training intensity.⠀⠀

👍Favorably influence various hormones related to muscle protein metabolism and metabolism.⠀⠀

👍Temporarily spike insulin levels to help preserve muscle tissue.⠀⠀

👍And by using lower-calorie low- and no-carb days to maximize fat burning.⠀⠀

Theoretically, then, this should allow us to build muscle while gaining little to no fat or, even better, build muscle and lose fat at the same time.⠀⠀

⠀ 💪For that reason, Dr.KwaZ make all his custom meal plans in the carb cycling fashion. Click on the link in my bio now to get started: @drkwaz @drwaz @drkwaz⠀⠀


#carbcycling #carbloading #keto #ketogenic #fatloss #foodismedicine #lactosefree #highprotein #midnightsnack⠀⠀
#mmmmm #eatfresh #paleolifestyle #greekyogurt #fatgirlproblems #nosugar #greensmoothie #healthyfood⠀⠀
#sundayprep #healthiereating #eatwholefoods #mealpreplife⠀⠀
#sundaymealprep #proteinfood #healthierchoices⠀⠀
#mealprepmonday #eatcleangetlean #cleandiet #mealprepping #mealplanning #foodismedicine⠀⠀

RP: @adva

💬 7Normal

Sunday leftovers still going strong. Makes meal prep soooo much easier. Whipping up a salad at lunch for me, wraps for the children or just a good stash of healthy options in the fridge to grab for a quick snack. #cookonceeattwice #rainbowveg #sundayprep #kathrynwatsonnutrition
Kathryn Watson Nutrition

Sunday leftovers still going strong. Makes meal prep soooo much easier. Whipping up a salad at lunch for me, wraps for the children or just a good stash of healthy options in the fridge to grab for a quick snack. #cookonceeattwice #rainbowveg #sundayprep #kathrynwatsonnutrition

💬 1Clarendon

Back on the meal prep train 🚂! It’s so nice to not have to worry about what I’m eating each day throughout the week. Just grab and go! 🙌
.
I made this casserole 🥘 for breakfast and it lasts me all week. Easy peasy! Thoughts on swapping spinach for kale here? 🤔
.
- 2.5 cups cooked quinoa
- 8 eggs 🥚, beaten. - 3/4 cup cottage cheese 🧀.
- 4 cups spinach.
- 1 cup halved cherry tomatoes 🍅.
- 1/2 cup chopped basil.
- salt and pepper to taste
- Mix together and place in a coated 9x12 baking dish and place in oven for 20 minutes at 375 degrees.
Bethany Mullinix

Back on the meal prep train 🚂! It’s so nice to not have to worry about what I’m eating each day throughout the week. Just grab and go! 🙌
.
I made this casserole 🥘 for breakfast and it lasts me all week. Easy peasy! Thoughts on swapping spinach for kale here? 🤔
.
- 2.5 cups cooked quinoa
- 8 eggs 🥚, beaten. - 3/4 cup cottage cheese 🧀.
- 4 cups spinach.
- 1 cup halved cherry tomatoes 🍅.
- 1/2 cup chopped basil.
- salt and pepper to taste
- Mix together and place in a coated 9x12 baking dish and place in oven for 20 minutes at 375 degrees.

💬 2Normal

Happy to report that yesterday was a success and I was able to stay 💯% on point with my meal plan! 🙌🏼 I felt like I was eating all day- but I’m not complaining! My favorite part about this program.. I get to eat all my favorite foods😋 .
Would you like to see more posts like this, where I share what I’m eating for the next 13 weeks? Let me know👇🏼
.
#whatiateinaday #80dayobsession #fitandfaithfilled
J E N N I F E R S M I T H

Happy to report that yesterday was a success and I was able to stay 💯% on point with my meal plan! 🙌🏼 I felt like I was eating all day- but I’m not complaining! My favorite part about this program.. I get to eat all my favorite foods😋 .
Would you like to see more posts like this, where I share what I’m eating for the next 13 weeks? Let me know👇🏼
.
#whatiateinaday #80dayobsession #fitandfaithfilled

💬 15Normal

“ A grateful heart is a magnet for miracles!” ❤️
.
Feeling so grateful this morning for all that God has blessed me with! When I think of where I could be, compared to where I am... I can’t help but smile and feel humbled! Today’s challenge- don’t look at what you don’t have and be thankful for every single Blessing. Even the ones that seem so insignificant✨
.
#gratefullife #miraclemorning #fitandfaithfilled
J E N N I F E R S M I T H

“ A grateful heart is a magnet for miracles!” ❤️
.
Feeling so grateful this morning for all that God has blessed me with! When I think of where I could be, compared to where I am... I can’t help but smile and feel humbled! Today’s challenge- don’t look at what you don’t have and be thankful for every single Blessing. Even the ones that seem so insignificant✨
.
#gratefullife #miraclemorning #fitandfaithfilled

💬 10Normal

So once you've planted your seeds, nows the time to water and nurture them so you have the best chance for growth in your business! I'm talking in-depth about how to make this happen in today's episode of Innov8tive Thinking. Be sure to check it out!
Heidi Whitehair

So once you've planted your seeds, nows the time to water and nurture them so you have the best chance for growth in your business! I'm talking in-depth about how to make this happen in today's episode of Innov8tive Thinking. Be sure to check it out!

💬 6Normal

I got tired of ordering food I already knew how to make at home. I’ll go out and order a Salad for $15 but only cost $8 to make. Or pay the restaurant $18-25 for some chicken pasta I can make at home for $10!!!!!! That’s how I got into cooking. I think I wanna start cooking nights at my house and teach fun recipes 💚 BAY AREA would you be interested? #Whatscookininyourkitchen
liumeitupou

I got tired of ordering food I already knew how to make at home. I’ll go out and order a Salad for $15 but only cost $8 to make. Or pay the restaurant $18-25 for some chicken pasta I can make at home for $10!!!!!! That’s how I got into cooking. I think I wanna start cooking nights at my house and teach fun recipes 💚 BAY AREA would you be interested? #Whatscookininyourkitchen

💬 9Normal

What half a day of eating looks like for me. COME TRAIN WITH ME 💪🏽💸
Liumeitupou

What half a day of eating looks like for me. COME TRAIN WITH ME 💪🏽💸

💬 4Normal

Always forget to post here. I haven’t forgotten about you all! Just been on a fitness hype. I’ll be taking orders next week 😘
Liumeitupou

Always forget to post here. I haven’t forgotten about you all! Just been on a fitness hype. I’ll be taking orders next week 😘

💬 1Normal

This weeks prep went into whole wheat spaghetti noodles with a little bit of pesto sauce 🌻 #cleaneats #mealprep #grilledchicken #weworkininthelab #polyfit #polyeats
Liumeitupou

This weeks prep went into whole wheat spaghetti noodles with a little bit of pesto sauce 🌻 #cleaneats #mealprep #grilledchicken #weworkininthelab #polyfit #polyeats

💬 1Normal

Tonight’s meal prep was Steak stir fry 💚👑
Liumeitupou

Tonight’s meal prep was Steak stir fry 💚👑

💬 1Normal

Teriyaki tofu for my Buddha bowls ❤️
Liumeitupou

Teriyaki tofu for my Buddha bowls ❤️

💬 1Normal

💚💚💚
Liumeitupou

💚💚💚

💬 6Normal

Basic & gets the job done.
Liumeitupou

Basic & gets the job done.

💬 1Normal

Post work out. Egg whites/Onions/Tom/Salsa 😍🤞🏽
Liumeitupou

Post work out. Egg whites/Onions/Tom/Salsa 😍🤞🏽

💬 1Normal

A little school work 💻 before my steak dinner! 😋🥩🍠🥦 I am so excited for our online vision board party tonight! Then to unwind with some Netflix and snuggles! My cup is so full! ❤️ .
#feelingaccomplished #motivatedmonday #fitandfaithfilled
J E N N I F E R S M I T H

A little school work 💻 before my steak dinner! 😋🥩🍠🥦 I am so excited for our online vision board party tonight! Then to unwind with some Netflix and snuggles! My cup is so full! ❤️ .
#feelingaccomplished #motivatedmonday #fitandfaithfilled

💬 1Normal

Meal Prep Monday! 😍 This week for our lunches prepped taco bowls!! 🌮
Ingredients: jasmine rice, lettuce, corn, bell peppers, olives, lightly seasoned ground turkey and salsa to top
For my vegan friends, you can substitute meat with beans or tofu! ✨
Dominique Dahmen | #YNFit

Meal Prep Monday! 😍 This week for our lunches prepped taco bowls!! 🌮
Ingredients: jasmine rice, lettuce, corn, bell peppers, olives, lightly seasoned ground turkey and salsa to top
For my vegan friends, you can substitute meat with beans or tofu! ✨

💬 7Normal

The tank in this photo is not accurate right now.. Its more like my workout almost killed ME! I left EVERYTHING I had on my living room floor. Even a few tears. I’m not sure why I was so emotional- but I can’t help but feel like this is going to change my life- physically, emotionally and mentally. I couldn’t sleep last night and even felt nauseous from the anticipation of starting today- but after some prayer I was able to fall asleep🙏🏼
.
This is truly going to be a test of willpower for me. Of discipline. I read a quote that said: “Change happens when the pain of staying the same, is greater than the pain of CHANGE!” I’m ready for change! 💪🏼 Day 1/80 DONE✔️
.
#80dayobsession #dngetsobsessed #fitandfaithfilled
J E N N I F E R S M I T H

The tank in this photo is not accurate right now.. Its more like my workout almost killed ME! I left EVERYTHING I had on my living room floor. Even a few tears. I’m not sure why I was so emotional- but I can’t help but feel like this is going to change my life- physically, emotionally and mentally. I couldn’t sleep last night and even felt nauseous from the anticipation of starting today- but after some prayer I was able to fall asleep🙏🏼
.
This is truly going to be a test of willpower for me. Of discipline. I read a quote that said: “Change happens when the pain of staying the same, is greater than the pain of CHANGE!” I’m ready for change! 💪🏼 Day 1/80 DONE✔️
.
#80dayobsession #dngetsobsessed #fitandfaithfilled

💬 3Normal

Have you checked out today's Innov8tive Thinking podcast episode? We're kicking off the Cultivate Your Community series by talking about planting seeds. Every day, all day long you have the opportunity to plant seeds about your business and you'll never know when they'll flourish and thrive. Listen in to hear all my tips and tricks to making the most of your first impressions!
Heidi Whitehair

Have you checked out today's Innov8tive Thinking podcast episode? We're kicking off the Cultivate Your Community series by talking about planting seeds. Every day, all day long you have the opportunity to plant seeds about your business and you'll never know when they'll flourish and thrive. Listen in to hear all my tips and tricks to making the most of your first impressions!

💬 3Normal