Loving this instant pot I got as a wedding gift. It's making meal prep super easy. This is just one of the meals I put together for this week.
2 packs of chicken sausage
Yellow squash x2
1/4 cup of Vidalia onions
8 oz of wild rice
1 cup of chicken stock
1 handful of spinach
Paprika....sorry didn't measure the seasonings. I'll make sure to do it next time.
This made 6-8 servings depending on your macros.
I browned the turkey 1st (for 5 mins) on the sear setting. Then added onions (cooked for 2 mins). After that throw everything in and put the timer on rice for 10 minutes! Yummy.
“Like wildflowers; You must allow yourself to grow in all the places people thought you never would.”
Happy Sunday everyone! Use today to plan out your week, set some goals, rest up if needed, and prepare to crush it 😝💪🏼🔥 step out of your comfort zone this week! Allow yourself to grow and change 🌱💪🏼 (also, rare pic of my not in gym leggings?)
You know what I really missed on the Keto diet? FRUIT. 😭🍎 I absolutely love fruit. And apples this time of year are perfect.
So I’m having a beautiful chopped up apple sprinkled with Stevia and Cinnamon for my snack tonight.
I’m in heaven. 😍
I choose you. Through struggles, quirks, tears, happiness, funny moments, silly gestures; I choose you. I choose to go through life and the moments of growing older with you.
Let’s talk positivity and mindset. .
A patient asked me last week, “How are you always so positive?” My answer is that I DECIDE to display positivity even if I don’t feel it internally. Even if I’m having a bad day or I’m feeling down about myself or whatever - I tell my brain “it’s okay, it will pass.” Then I put a smile on my face and get on with my day. .
The days that I feel more negativity in my head are the days that I smile more, the days that I say “hi” to random strangers more, the days that I talk myself up in my head more. I get rid of the head trash and fill my thoughts up with my affirmations. .
When you DECIDE to shift your mindset and you DECIDE to be happy or to be positive, you WILL be. What you believe and what you think in your head is what will manifest in your reality. .
Social media makes it so easy for us to get caught up in the image of perfection. It makes it so easy to compare ourselves. Remember that what you see on social media is everyone’s highlight reel. .
That girl with washboard abs preps her meals every week and works her 🍑 off in the gym. That girl driving a paid-for white Mercedes Benz has work her @$$ off in her business. That girl that just got engaged, that girl that just had a baby, that girl that just bought her first house - she is where she is because of the hard times that have built her up. .
She didn’t show you those times. She didn’t flaunt them. Because it’s hard and being vulnerable opens up doors for strangers on the internet to tear you down further.
I encourage you today to:
1. Unfollow the negative people and pages on your timeline. Follow 3 positive or motivational pages.
2. Shift your mindset to something positive. Think of the top 3 things you have today that you wouldn’t have had you not worked your ass off. Be grateful for those things or those people. .
3. Cut out the negative people in your life and those who no longer serve you. Letting negative people go is one of the best things you can do for your mental health and sanity.
EXPO (or weekends, vacations, and this was pretty much an all-food vacation) CAN BE TOUGH.⠀
It’s easy to slip into old patterns of “oh I had this, I might as well have it all” and then slip into the natural proceeding pattern of “ugh, how could this happen again? Why do I do this to myself? I need to start over again tomorrow/Monday” and overcompensating for anything that happened (or didn’t happen) over the weekend with renewed restrictive vigor.⠀
It doesn’t have to be this way. Even if you feel like total a** after eating what felt like way too many treats this weekend, you don’t need to cut out everything and intermittent fast and go hard at the gym and detox and drink 80 gallons of water tomorrow to “make up” for the weekend.⠀
What if, instead of focusing on the restrictions and the “I can’t have’s”, we focus on adding things in that we know will make us feel really good, get our digestion, sleep, and mood back on a regular schedule? For example, adding in some greens or probiotic foods during the day instead of saying you’re ONLY eating salads on Monday.
This is an approach I use with all my clients, of abundance over restriction, and it really helps with the mindset piece in all this mess. Because let’s be honest, this is NOT easy. And that’s okay! If it was easy, we’d all have a blissful relationship with food and our bodies and we wouldn’t even be having these conversations in the first place. I promise you, despite how lonely those times feel, you are NOT alone in this.
Interested in working with me? Find out more about my approach here. —> www.realfoodwithdana.com/work-with-dana/nutrition/
W-O-W. Just wow. .
What an amazing little trip. In 2018 I asked my sister if she’d want to hike this with me if I won a permit. Month after month I kept trying until I got a different email. June 1st I found out we won the lottery for September 15th!! I was ecstatic and felt extremely fortunate. I had heard of people trying for 3 years! And today the Ranger at The Wave (yes, someone hikes it every day to make sure you have a permit. It’s a $10,000 fine if you don’t) told us he knew someone who tried for 10 years! A couple we met out there said their friends tried for 10 years as well. 😧 When you apply you have less than a 1% chance of winning a permit. It was seriously a once in a lifetime opportunity & super happy I got to share it with my sister. Absolutely breathtaking!! #thewavearizona#bucketlist
Monday 6am crew 💪💪💪
Great vibes w great ppl yesterday. Matched my comp max of 292, but this time on a stiffy ! It’s times like this that make me rlly notice the progress I’ve made these last few weeks 😌
ALSO some bench!
99lb x 6 PR
113.5lb x 1 FLYIN (3.5lbs over my comp max)
Sent these to coach Saturday - obviously I wasn’t thrilled - but patience in practice is in order as we coax my body into recovering fully from hypothalamic amenorrhea.
Doesn’t mean I’m not following my meal plan. -
Doesn’t mean I’m skipping cardio.
Doesn’t mean I’m skipping the gym.
In fact, this is the first time I’ve been 110% invested fully into a prep- yes, this process of recovering from hypothalamic amenorrhea is my prep.
We’ve learned what my major stressors are @themegatron_ and I - and work has been one - causing my body to hit a certain level of inflammation by end of week. I can be better at controlling these triggers- and will be implementing more @morphogenben calm and prioritizing my sleep- I’ve never been one to sleep. -
This is me- and we are growing. My body is slowly starting to distribute my weight gain more evenly. I’m no longer food fixated and my hunger is still high (this body has always loved food) but I have zero cravings- food is fuel and I feel cognitively better- more focused - less ADHD and signs of my cycle is near are coming to play. -
I’m going to get blood work done relatively soon- I’m a calculated human and science is cool- and honestly this season with @themegatron_ has been challenging but rewarding. To be under someone of his caliber and knowingly know he only takes individuals with a certain mindset and work ethic is a honor that I have the luxury to be on this team of his- a team of greats. -
I’m growing not only mentally - physically and in my career. -
I give a lot of credit to this to my circle - and you all know who you are.
I’m embracing this season. It’s time to heal. Grow. And when I make my comeback..... 😈😈 I’m going savage af. -
Meal Prep: @visionary.meals
Codes in the bio fam!
The Sumo Squat, a variation to our traditional Squat where your hips, knees and ankles are externally rotated a little more than normal!
We use the Sumo a lot in our group for a point of difference to our squat pattern!
Here we have @stephanieduggan hitting 15 Reps which is our endurance range! As you can see her squat Depth isn’t as low as a conventional squat and this is because the external rotation of the hips won’t allow them to travel below parallel, which is fine!
The wider stance allows us to hit slightly different muscles than a traditional squat and is paying dividends in our group, with so many gals shaping up nicely in the lower half!!
Can we talk about the hair?!? So excited for these photos. I love the ugly grit that you just can’t hide. No joke, I almost cried holding that damn deadlift in the finals. Thanks to my team for pushing me and persuading me to do this competition, even when I tried to back out of it. I’ll bring Chris with me to Tahoe so I have a piece of you guys there with me. ☺️ #crossfit#spartan#girlswholift#gripstrength
I just rambled a little too long in my stories 🙈 but I'll be over here eating this giant shrimp burrito bowl after today's killer workouts and trying to answer DMs 🙃
Couple things I want to make clear:
🔸Working out is not a punishment to me. 🔸I'm using macro counting as a TOOL to achieve my goals (lean out and gain some major muscle)
🔸I'm being VERY intentional during this #TIGHTERTOGETHER challenge, counting pretty much everything I eat, tracking extra workouts. It's an equation for me right now.
🔸You should never feel guilty for what you eat. You enjoy that brownie even if you didn't "earn it" 💃🏻 I'm all for that.
🔸This is what is working for ME. Might not be the same for you.
🔸And that's just it - it's working for me. I won't be doing this forever, just doing what I need to do to be so super mom strong 💪🏼💪🏼💪🏼💪🏼 #MTNAYFITYEAR
Sometimes the hardest part of being consistent on going to the gym is convincing myself to go after a long tiring day at work! •
But I made it and trained back with a HIIT workout on the treadmill. •
My workout today:
- Sumo deadlifts
- lat pulldowns
- low rows - upper rows - face pulls
These squats are brought to you by OT shifts, Panda Express, and waking up to let Lyla out every hour last night🙃
255 for 3 RPE8 or less (rep PR?)
210 for 4’s
Lyla Mae being the goodest girl
•thx @liftliketiff & @jessetd_lifts for the spot🤩
❌FAVORITE BOOTY WORKOUTS ❌
My hamstrings have been really tight but still got that burn I was lookin for 😉
TAG a gym partner who wants to grow their boottaayy!💥
1) Cable donkey kicks 3x12
2) Glute push down 3x12
3) Dumbbell hip thrust 3x15
Don’t neglect those booty muscles people!👏🏼 You have 3 main muscles & when you raise your leg, lift, or move to the side they are a team that work together! 👍🏼
Comment down below what you all want to see next!💜
📸: @dominikfit_ ——————————
🎶 Song: Jax Jones- cruel
. ( @aylish_rutherford inspired me to use this song💞)
Top: @vspink S
Bottom: @gymsharkwomen S
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