macro_mini macro_mini

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Dr. Megan Rigby  đŸ€“DNP-Digestive & Hormone Health Owner, MacroMINI💕 @macro_mini_meals Let me be your LAST Coach! #stopserialcoaching Program Inquiries belowđŸ‘‡đŸ»

Cardio and Muscle!
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Do you ever wonder why cardio alone does not give you the results you want? Do you desire a “toned” muscular look, but cant seem to achieve this by running like a hamster? Do you find yourself constantly slashing calories with no results?
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Let me tell you a secret!!!! If you want a better metabolism, if you want to eat more food, if you want to “tone-up”.... you have to lift weights! The only way to truly build muscle is by doing weight based exercises 3-4 times per week. You have to have muscle to build a metabolism! Cardio alone can not do this! .
Outside of the physical appearance, having muscle will truly benefit your health. As women we have a small window of muscle growth. Our 30-40s are prime times to put on that coveted muscle! Once women hit their 50s it can become difficult to build. When you have a balanced proportion of muscle you will typically have less Body Fat, which protects your cardiovascular health. Muscle also protects your bones and ligaments with age, which is key to staying active as we get older! Another plus to this is linked to a better immune system, I mean we all want that! And a final KEY benefit is hormone health! Increasing muscle can boost Testosterone and in return stabilize estrogen! (No, I am not talking about becoming a bodybuilder, rather just building a normal amount to keep your hormones healthy!)
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So, outside of the physical appearance building muscle has great benefits for a healthy metabolism, hormone balance, cardiovascular health and bone strength!
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So....lay off the hours of cardio and get to the weights! I am not saying no to cardio, but rather keep it short and sweet! The more muscle you develop the less cardio you need! Keep it around 15-30 mins and let the weights be your true workout!
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#macromini #muscle #workout #lifestyle #healthy #fitness

Client Spotlight!
This kickass Momma has made some amazing changes and I could not be more proud of her!
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Let’s give her a BIG Hell Yeah!! #motivation .
#Repost @sarah.societywest
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It’s been 9 months. Between the photo on the left and the one on the right. I am still not done or where I want to be. But I am so so proud of myself. *
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The reason I am being brave to post this is because I want other people to know they can do it too. All with hard work and consistency. I get up at 4:30a.m. And work out 6 days a week and I track my macros (carb , protein and fat intake ) everyday. Once a week I have an untracked meal that I usually choose to be ALOT of pizza or Mexican food and dessert ! *
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It is possible without any fad diets or pills to do it. And I will keep going until I get to where I want to be. I started this journey 4 months after having my second child. I was still breastfeeding and was able to do macros and workout and still nurse him. *Thanks to @macro_mini for coaching me and teaching me how to lose pounds and inches while eating totally normal food. And to all of my coaches at @otfgoodyear for pushing me harder everyday. *
And yes , I have a stick figure dog and person on my back. It was part of when I was a kindergarten teacher. Just add that to all of the bad tattoos I got when I was young and dumb. 🙈.
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#weightlossjourney #beforeandduring #macromini #otf #motivation #workout #macros #macrocounting

Leaky Gut and Estrogen Dominance!
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Do these two things correlate? How is this possible? How is our estrogen level linked to our gut?!
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Believe it or not our GUT has been labeled the “Second Endocrine System.” Meaning it is just as responsible for our estrogen levels as is our reproductive organs! (This includes men too!) Ready to get đŸ€“ nerdy?
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Estrogen is created, utilized and broken down into a byproduct which is then metabolized by the microbiome known as Estrobolome and excreted through our intestines! Crazy right? In a healthy person we get rid of this byproduct and never think about it again... after-all it is not an ideal product of estrogen!
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No what if we have an unhealthy microbiome and leaky gut?! Well, that estrogen byproduct is allowed back into the blood stream through the enlarged “holes” (aka tight junctions) and then recirculated! When this happens the body is experiencing an increase in bad estrogen and can usually be the culprit of Estrogen Dominance or estrogen elevation! Some of you have been diagnosed with PCOS, Endometriosis or Hormone Imbalances, but did anyone check your gut?
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Now what are possible symptoms of a bad gut and/or estrogen dominance?
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1. Abnormal Periods
2. Fibroids
3. Lower body and midsection weight gain
4. Fatigue
5. Reduced sex drive
6. Diagnosis of PCOS/Endometriosis
7. Risk for Breast, Ovarian, Prostate Cancer
8. Bloating, bowel irregularity, food intolerances, allergies, or acid reflux
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One of the best things to do is talk to your Dr and do your research! It is def possible to heal and repair your leaky gut!
(Fave products for this are from @love.your.gut)
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Now lets talk!!
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#macromini #guthealth #gutgang #gutgirl #healthy #health

Bio Identical Hormones in your 20s, 30s or 40s?
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Let me start off by saying there are times when hormone replacements are needed, but I am seeing too many unqualified Providers dispensing estrogen, progesterone, testosterone and T3 like it were Tic-Tacs!!
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The #1 question that should be asked is WHY do some women have hormone issues at such young ages? Majority of women do not hit menopause until their 50s when the “factory” begins to slow! At this time hormones decrease and Bio-Identical’s make sense! BUT, If the body is still able to produce natural hormones then there is an underlying cause behind the imbalance! So, for those who are below 50 you deserve to ask the obvious....WHY?
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As a Healthcare Provider and Online Coach I see too many women coming to me on a long list of hormones at very young ages. They are not seeing weight loss, energy improvement or hormone balance, but rather are constantly seeing increased dosages,weight gain and feeling a bit “crazy!!” Not to mention the cost of this, which is not typically covered fully by insurance! It is sad to say some Providers rather write a script, make money and keep you, the client hooked! If you have ever been on hormones then you know... it starts off with 1, then 2, then 3 and it keeps going! There never seems to be an end game!
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You deserve to do your research!! Some of the top reasons I see hormone imbalances are:
1. Poor Gut Health
2. Excessive cardio and exercise
3. Poor nutrition
4. Calorie deficit-specific to fats!!
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Before you agree to take hormones please have a conversation with your Provider! Ask to see a specialist and uncover your WHY!
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Questions? Shoot away! I am here to answer!
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#health #healthy #fit #happy #macromini

Where all my AZ girls at?!
Make it a girls night and lets empower each other...... I want to see your faces!! 😘 Tag your girls belowđŸ‘‡đŸ»
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#Repost @andreakayegoodman
・・・ 🎉🎉🎉 PUMPED to announce our next Babes Empowering Babes spotlight and girls night speaker! Meet Dr. Megan Rigby.
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💜 DNP- Digestive and hormone health
💜 IFBB Figure Pro
💜 Blogger
💜 Macro and online fitness coach
💜 Graced the latest cover of Scottsdale Health Magazine
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And oh BTW, she is so nice and down to earth! Cannot wait for you to be inspired by her. She will be chatting all things gut health and sharing her amazing story around her journey to self-love and body image acceptance.
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Babes Empowering Babes is a community of like-minded women. It’s time to get out from behind the screens and connect. (Yes, in real life 😂) Even if we don’t admit it, our souls crave connection. Relationships are the building blocks of happiness. How are yours doing?
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There is so much pressure on women today. We are expected to be and to have it all! Spoiler alert... we CAN have it all... with a little organization and nudge from each other, all things are possible! This Free event will be a safe place where friendships emerge and self-growth is a given!
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The goal is for you to ALWAYS to have a powerful takeaway from a Babes Empowering Babes event, feeling uplifted and more confident then when you arrived.
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An empowerment workshop + new friends + lite bites on us! (Bring your own cash for fun drinks if you wish to partake) 💜
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Get all of the details and to RSVP at www.CollaborationOverCompetition.com (link in bio)
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đŸ‘‰đŸ» Share with your bestie! (Or get excited about meeting her there!)
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#babesempoweringbabes #collaborationovercompetition #connectandcultivate #macromini #azgirl #girlsnight

The hardest question I have answered over the past 2 years is... “When will you be having babies?” I know.. I am 32 years young and so many cannot understand why I don’t already have MINIs..
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This is without a doubt a topic so many do not discuss for a few reasons. It is a very personal matter, it stings every-time the question is asked and many feel it is their fault!
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My husband and I have been trying for kiddos the past two years. When we were faced with fertility issues a year ago it was a tough pill to swallow! We have planned our entire lives and everything has always seemed to flow rather perfectly.. until now. I knew deep down this would not be an easy journey from the start, it was a gut feeling I couldn’t shake the first year. 2 years of waiting weighs heavy on our hearts! We consciously planned for children a little later in life because of schooling and careers. It was our personal decision and we never regret it. We have had 14 years to build a solid foundation. I have found my best friend and know we are ready for MINIs when the time comes.
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I do believe this is one of the hardest struggles we have faced as a couple. When we discovered our obstacles last year we united and not divided! We took a vow to one another 9 years ago and I refuse to let this hurdle break us! So many couples allow fertility issues to ruin a relationship that was established before children. We were solid before this and we will remain so during it!
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I am writing about such a personal matter because it is a common struggle people are ashamed to talk about! My husband and I are healthy, established and prepared to take care of another human life. We imagine our future with children and it can often be difficult to discuss. We cannot understand why us, but sometimes God has a plan. We will trust and allow it to unfold. For once it is out of our control. Some couples will never face this struggle and that is a blessing. But for those who do.. stay strong together! You came first and deserve to support one another. We know there are many alternative options and we will take this path together.
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#infertilityawareness #marriedlife #stronger #macromini #healthy #happiness

I love places that make me realize how small I truly am in a world 🌎 full of possibilities!
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Looking for more travel ideas! What is everyones fave places to go?
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#bigworld #possibilities #dreambig #dreambigger #Macromini #fitlife #workhard #makegoalshappen #lovelife #findhappiness #shortie #vail

!Attention IMPATIENT peeps!
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If you focus on the desired results alone, you will never change.
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If you focus on creating the HEALTHY changes you will get results!
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Where are all my impatient people at?! Lol
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#bepatient #createchange #fitness #weightlossjourney #weightloss #exercise #healthy #healthylifestyle #doyouevenwomen
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Pc @jillshawphoto

Who is MacroMINI?
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I am a Doctorate-prepared GI Nurse Practitioner, Certified Nutrition Consultant, IFBB Figure Pro, and Owner of Macro Mini.
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I have coached hundreds of clients with great physical and overall lifestyle changes. Food, fitness and health are true passions of mine. As a Coach, I am on a mission to help others become healthier, happier versions of themselves while still enjoying food as one of life’s simple pleasures. I truly believe balance is a key component to creating a healthier lifestyle.
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As a Nutrition Coach, I do not promote “DIETING,” but rather the importance of sustainable changes that will help you reach your goals. I am passionate about Macro Nutrition because it is a healthy yet, enjoyable way of life!
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I want to share my past experiences, knowledge, and educational background with all of you.
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Are you ready to make a change?
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 Keep it healthy,
MacroMINI
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PC @jillsarahshaw
Hmu @makeupby_michellerae .
Tank @cowsxcacti
Location @mountainshadowsaz
#macromini #transformation #fitness #nutrition #lifestyle #mindset #motivate #makeachange #mindandbody

A glimpse at the Redefine Break.Able Program...
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Measuring Health and Nutrition Success?
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When did the scale become our #1 measure of success? I can think back to my teenage years and striving to be a  specific weight. It was something that soon became  engrained in me and took years to break. There are so  many other  ways to determine your health,  fitness and  nutrition success.
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For  the rest of the program I rather you  focus on these 10 measures:
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1. Measurements - Dropping inches is a great measure of Body Fat loss.
2. Clothing Size - Do your clothes fit better?
3. Energy - Did you stop having those afternoon crashes?
4. Mood - Do you feel you are happier throughout the day?
5. Digestion - Do you notice more regularity when you are active and  eating healthy?
6. Relationships - Do you find you have more meaningful connections?
7. Sleep - Is your sleep more restful and uninterrupted?
8. Hormones - Do you feel your hormones are more balanced with a  healthy lifestyle?
9. Hair/Skin/Nails - Have you noticed a new glow?
10. Mirror - Do you look in the mirror and see positive changes
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I know you may look at some of  these and wonder how  they are successful measures? Well, when you eat  healthier, exercise and focus on a positive mindset,  many of those factors will change. When going  through  this  journey your external  physique is not  the only measure of success.  We often times  forget  to  include  our internal  measures  and day-to-day activities  which  have been out of sync for years. Once you really  start  reflecting on  some of these  things, you will  find a new  appreciation  for a healthy lifestyle.
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Can you relate? Do you need with barriers that are impeding your success?
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Pc @jillshawphoto Location @mountainshadowsaz
#macromini #redefinebreakable #mindset #mindandbody #makeachange #screwthescale #happiness #success #findhappiness

A healthy relationship will inspire you to become more of who you are, not require you to give up who you are!
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Every idea, adventure, or challenge, he has always supported me, stood by me and worked with me to achieve success! Never has he said “No” or doubted me! Together we are a team and have 100% done this side-by-side!
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I found my match a long time ago and together we have grown! He has never quieted my voice or diminished my drive. He has lit my fire, pushed me harder and never put me down! A healthy relationship should make you want to do better, be better and never stop pushing!
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Tag your #1 supporter? How do they make you better?
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#macromini #hubbygoals #empire #buildinganempire #powercouple #love #hubby #betteryourself #strongertogether

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