mallorylong_flexfuel mallorylong_flexfuel

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Mallory Long-Nutrition Coach  ✌🏼🌻A light sleeper but a heavy dreamer 👱🏻‍♀️Co Owner @flexfuel.nutrition 🍉Helping people hit physique & performance goals while having food freedom.

The loves of my life turned 9, two days ago🎈🎈
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A life without a dog would not fully be living. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
#dogsofinstagram #doggo #doglife #furbaby #woof

“To keep the body in good health is a duty....otherwise we shall not be able to keep our minds strong and clear.”-Buddha 🌱
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Have you ever noticed that when you’re eating junk, your thoughts and mood are junk too? Or when you’re stagnant and not moving your body, your motivation is stagnant and stale? ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
It goes hand in hand. If you’re feeling the blues, unmotivated, having anxiety, irritable....take a look at your last week. What were you eating? Were you filling your body with the healthiest/nutrient dense foods you could get or were you eating junk? Did you get outside at all? Have you worked up a sweat? ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
It can be so easy to get in your head when your feeling bad! You want to become a hermit and stay in your comfort cave but the longer you do that, the worse you will feel. I promise you that. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
Start small. Start by eliminating the junk...and including more Whole Foods. Start walking each day, even if it’s just 15 min. We owe it to ourselves.
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#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #dietingisdead #fuelyourself

Perhaps you’re waking up this morning with a little regret of yesterday’s antics. Or maybe you’re waking up with a stomach ache and feeling like you have a food hangover. Or maybe neither of those things, you just have a full heart from spending time with loved ones!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Summer time is full of fun which also means, if you’re working towards your healthiest self, you may face some extra challenges. Between ballgames, barbecues and brews...it can feel like every weekend is a personal attack against your good intentions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
A lot of you may feel like you want to throw in the towel and start back up in the fall, when life is more routine. But that’s two months away, two months of progress(!!) you could have under your belt when September rolls around. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead of looking at these social events and times of play as a challenge to your healthy eating habits, let’s flip the mindset and be thankful for the opportunities to learn. With every new challenge, comes a chance to face it head on and figure out how to tackle it the next time around. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t wait until tomorrow what you can do today. Falling back into those old habits are just going to land you back in the place where you’re craving better for yourself. It’s going to take some practice but you’ll get it down and before you know it, those summer baseball games or barbecues will be a breeze while sticking to your new healthy habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you struggling with the urge to fall into those old (easy)habits that are familiar but aren’t helping you towards your best life? What’s your biggest challenge?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #fuelyourself #summer #healthyhabits

We saw people feeling defeated. We ourselves, felt that way at one point. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We were eating all the “right” things yet didn’t feel as good as we knew we should and our physique didn’t match either. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
How could we be doing everything we thought was right and yet be unhappy with the way we looked and felt? We were missing out on the fun stuff in life afraid of falling off the plan that allowed ZERO wiggle room. Saying no to date nights out with our boyfriends, friends birthdays, feeling hungry all the time and really feeling trapped by the diet we were following so strictly yet not getting results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then came flexible eating and it completely changed the game for us. All of a sudden we could have flexibility in our lives and enjoy the things we had sworn off for so long. The freedom we felt was mind blowing and the weight we had been carrying around from living in a strict diet box was lifted. Not only could we enjoy life again, but we felt the best we ever had.
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This is why we started Flex Fuel. This is why we are huge advocates for flexible eating. This is why we have made it our mission to teach people the truth about food and show them that misery in their diet is NOT the way. You can have food freedom and still make progress....you can have your life back! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re on the fence about signing up or flexible eating in general, message me because I would love to chat with you! 💜
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#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #dietingisdead #fuelyourself

We celebrated my beautiful friend today and her soon to be family of 3. Life in your 30’s is crazy....half my friends are having babes and the other half of us are contemplating being forever Aunties. One thing I know for sure, life is good ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #fuelyourbody #passion #dietingisdead #honoryourbody #babyshower #saturdaysareforthegirls #babymama #bambino #momlife #illbeauntie

Flexible eating sucks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Errrrrrr, say what? Scratch that. Flexible eating isn’t the problem, it’s the common attitude behind it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
For awhile, a common theme I saw of IIFYM was to be able to fill your diet with as much junk food as possible while staying within your numbers. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Can you achieve progress eating pop tarts and greasy pizza daily as long as your hit your macros? Sure you can but your performance in the gym and in life are going to suffer. Just because those shitty foods fit in your numbers, it doesn’t wipe them clean of their attributes.
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Stop looking at your diet with the tone of “How much junk food can I fit into my numbers” and start looking at it as “How can I optimally fuel my body today?” Every single meal you eat, you have a chance to honor your body by fueling it with nutrient dense quality foods. Everything from your mood( if you feel anxious, depressed, irritable) to your sex drive or lack there of...to your afternoon slump and needing a nap, to your lack of excitement playing with your kids because of low energy, headaches, digestion issues, constant hunger or lack of any appetite...all of those things are largely impacted by the foods you’re eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can hit your numbers perfectly everyday and still feel like a garbage dump if you’re diet consists of garbage. Start taking a closer look at the foods you’re eating consistently, could you improve them? Start there first and start making those changes, I guarantee you’ll start to notice improvements in your quality of life.
Photo cred📸: @zurahealth ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #dietingisdead #fuelyourself #honoryourbody

Ac-tive; Engaging or ready to engage in physically energetic pursuits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
When we suggest to people to be more active in order to feel better, they automatically start to visualize the hamster wheel at the gym and the dread sets in before they’ve even started. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You don’t have to put in hours on the treadmill each week to be healthier. You don’t have to drag yourself to a long monotonous workout if you hate every second of it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dial in to your inner child, what did you do as a kid that you loved that maybe you lost sight of as an adult? Was it riding a bike? Did you love exploring new territory with the neighbor kids? Was it climbing trees or swimming at the lake? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We tend to think exercise has to be done in a gym but all of those things get your body moving without it feeling like a chore. If you start incorporating those activities you loved years ago (chances are you still will love them) and you are much more likely to stick with it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This weekend brings sunny skies and warmer weather. We challenge you to let your inner child out and find something fun to do outside! A hike you’ve been eyeballing, paddle boarding at the lake, going for a bike ride or playing outside with your kids. What are you going to plan for this weekend?
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#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #dietingisdead #fuelyourself #honoryourbody #goplay

Yesterday was F.U.N💃🏽💃🏼💃🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get you a girl squad who cheers for you as loud as these girls did for me. (PR’d my snatch @155) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hands down, the most fun I’ve had at a comp ever. We haven’t been training to compete and went in just looking for a good time. We walked away in 6th place with some strong lifts and a new found wisdom to read the workout directions better 😜(after a 10% penalty). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t take life too seriously. I mean, how can you with lifting faces like these? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #dietingisdead #fuelyourself #honoryourbody #crossfitdevotion #girlsgames2018

It’s my best franz birthday today and boy do I count my lucky stars every day for her! She’s my ride or die, the person I share everything with and I’m fricken BLESSED to call her my homie for life. Love you!!

The recovery is just as crucial as the work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m coming home from a weekend spent in the sun and feeling recharged! If you don’t take time for yourself to check out a bit and do the things that you love, then what is all the work worth? I hope you guys are doing something fun today and cherishing your time with the ones you love. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #accountability #diet #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #newbies #myjourney #dietingisdead #fuelyourself #honoryourbody #mdw2018 #scottsdale

What was the last thing you conquered that terrified you? Gave you that surge of adrenaline and made you feel alive? When was the last time you sought out some thrill and adventure? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We tend to lose that excitement and thrill as we age. What once was new and exciting is now something we take for granted. We have full freedom to adventure now as adults, no parental constraints, yet we don’t. We put it off for another day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This picture was two years ago. We went skydiving and it was my first time. It was scary as hell but made me feel that feeling I had forgotten about as I’ve gotten older, that excitement for trying new things and adventure. I won’t forget that feeling ever again. Sometimes you need to do something that shakes things up a bit and awakens your soul in order to see you’ve been living in a comfort zone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This morning I woke up and thanked God for giving me another day that I won’t take for granted. What are you going to do today to honor the day you’ve been given? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #newbies #myjourney #dietingisdead #stopthemadness #fuelyourself #honoryourbody #adventure

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