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#macrohack

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Should women take creatine? First let's start out with exactly what creatine is
•••
I feel like a lot of people are pretty confused on what it is, some people even think it's a steroid or something😂😂(NOT true) Creatine is a naturally occurring substance found in meats, fish, etc, and once it enters your body it helps to produce ATP (provides energy for muscle contractions). It is probably the most highly proven supplements on the market and can help mucsles recover faster, allow for the body to have high burst of speed and energy. Those effects can then lead to an increase in strength and muscle size when paired with proper diet and consistent training (aka don't expect to just start taking creatine and automatically get jacked🙄😂)
•••
So should women take it then? Imo opinion, women can take it but they don't have to to see results (obviously a supplement is just that, a supplement). Some people say they feel bloated when they take it, but I never do especially since I don't load it (not necessary). I recommend taking about 3-5 grams of a Creatine HCL every day, doesn't really matter when you take it but I normally take it either during or after my workout (mix it in some Powerade zero👌 got that trick from @lexi_deyoung 😘). Monohydrate is a bit cheaper I think, and would do just fine, but I prefer HCL. So to sum it up, yes woman can absolutely take creatine to help them see results and no it is not a steroid😂😂

Remember that Rice Krispies Treat cereal? Do they still make that? 🤔 Doesnt matter- this #macrohack is one of my new favorites. @eatenlightened #fitfood #fitfuel #fitsnacks

Not all calories will leave you feeling as satiated. And the less satiated you are the more likely your mind is to fixate on food. 😅 When dieting, maximizing food volume through veggies and other higher volume food options can help curb hunger. 📸 Credit: @jessijeanfitness
-
🤓 I am however a huge advocate of balance. If I were to recreate this infographic & highlight which foods were more fulfilling from a psychological perspective, the candy (or ice cream in my case) would sometimes be more satisfying than a big bowl of veggies. 😬🍦And what happens when you're told you can't have something? You want that thing 10 times more than you did to begin with!
-
‼️Your approach to nutrition should be sustainable long-term, if you desire sustainable results. Thus, an approach that allows you to fulfill your psychological needs & desires, while prioritizing nutrient-dense food options as the primary source of caloric consumption is key 🔑 👉Flexible Dieting! 👏
-
👉Some of my go-to higher volume food options include:
✅Spaghetti Squash (in place of pasta noodles)
✅Cauliflower (mashed and mix with laughing cow cheese)
✅Butternut Squash (w/ cinnamon)
✅Popcorn
✅Rice Cakes (or Kim Pops - google them!!)
✅Greek Yogurt
✅Leafy greens
✅Protein fluff (in place of full fat ice cream)
-
🙏What are some of your go-to volume foods? Please do share! ⏬⏬
-
#mindset #growthmindset#intuitiveeating #macrotracking #caloriecounting#bingeeat #beatbingeeating #bed #overeating#overeat #binge #mindfulness #foodfreedom#foodaddict #edsolider #femaleentrepreneur#ladyboss #weightlossmotivation #bosslady#macrohack #diettip #foodshare #caloriehack#healthylifestyle #iifym #flexibledieting #teamsoboss

"I'm really finding it tough to hit my daily protein macros" or "I'm so sick of meat, if I have to eat one more chicken breast I might lose it!" #TagAFriendWhosSaidThis 😅👈 👉 These are some of THE most common things I hear from my newer clients & those who are new to tracking their macros in general and I get it. Until you start to explore, the world of macro hack possibilities may seem limited. However, protein cheesecake has been a go-to of mine since I got started in fitness! I have a raging sweet tooth 🍭 and it's a great cure for that and so super easy AND can be made with a million different flavors 🙌 (⏪Swipe Right⏪ to see some of my many protein cheesecake creations 😍 The Cookie Butter Bacon 🍯🥓 definitely tops this list as one of my all time favs 🤤 #becausebacon)
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Here's a Recipe for a basic protein cheese:
👉Mix:
🔻2 8oz packets of fat free cream cheese at room temp
🔻12oz fat free Greek yogurt
🔻2 scoops of whatever flavor (or brand) protein powder you want your protein to taste like 👍
🔻2 whole eggs
🔻2 egg whites
🔻Truvia, stevia, or other 0cal sweetner of choice - sweeten to your liking.
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Bake on 250 in a sprayed pan for 30min, turn up oven to 300 and bake for an additional 45-50 minutes. (Total bake time: 75-80min). Cut cake into 8 pieces. Let cool completely before serving.
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✅ Macros for one slice w/o toppings: 20g of protein/1.5g of fat/7g of carbs #ProteinCrisisSolved
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#ProteinCheesecake

Cheers to Tuesday! Start the day the best way - with a healthy smoothie 🍊🍌 Macros: 23C 3F 26P 213Cal
S K I N N Y O R A N G E J U L I U S
〰 Blend 〰
1 cup orange juice (reduced sugar kind)
1/2 cup almond milk
30 grams banana
1 scoop vanilla protein powder (I use @pescience)
Water & ice
#ellekayfit

Frozen yogurt hack! 😍🙌🏼 this is such a versatile snack and perfect for summer and for any compulsive snackers like myself!! 😂🙋🏼 I only used 1/2 C of the yogurt and a squirt or so of the "water enhancer" mix. Then mixed them up in a ziplock bag, cut the corner and dropped little bites on wax paper. Freeze for at least an hour and enjoy!! 😋 would also be good to add in some protein, fruit, or whatever your heart desires! ❤️❤️ #MacroHack #IIFYM #FrozenYogurt #ThankYouKroger

Probably waaaayyy too soon to say I'm seeing gains with my new programming, but like I'm definitely feeling even better in the gym🤷🏻‍♀️💁🏻 okay now back to me stressing about everything I have to do lol😅 go to college they said, it'll be fun they said🤷🏻‍♀️😬😂
••••••••••••••••••••••••••••••
💟 @uniconutrition 20% discount code: "SARABFIT"
💟 @paragonfitwear 11% discount code: "SARA"
💟 coach: @nickkomodina @nk_athletics

I've perfected some #macrofriendly recipes and the first one is going live tonight. David Templer a.k.a The Temptation a.k.a The Shirtless Chef is going into the kitchen to teach you how to make protein angel delight. 😂😂😂 #macrohack #gainzbruv #LITness

MOST RECENT

Probably waaaayyy too soon to say I'm seeing gains with my new programming, but like I'm definitely feeling even better in the gym🤷🏻‍♀️💁🏻 okay now back to me stressing about everything I have to do lol😅 go to college they said, it'll be fun they said🤷🏻‍♀️😬😂
••••••••••••••••••••••••••••••
💟 @uniconutrition 20% discount code: "SARABFIT"
💟 @paragonfitwear 11% discount code: "SARA"
💟 coach: @nickkomodina @nk_athletics

My dinner!
Kabocha (Japanese squash!), asparagus, mashed potato, maple bacon pork tenderloin! All fits my macros! #motivation #rookiefigurecompetitor #iifym #macros #flexibledieting #girlsthatlift #bodybuilding #transform #carbhack #macrohack #dinner

Budget and macro-friendly pumpkin spice "latte" hack: order regular coffee with 1 pump pumpkin sauce. Add milk of your choice, 1-2 stevia packets, and a dash of cinnamon and nutmeg! 😍😋☕️🎃 #pumpkinspicelatte #psl #pumpkineverything #macrohack #hannahshealthhacks #budgetfriendly

Should women take creatine? First let's start out with exactly what creatine is
•••
I feel like a lot of people are pretty confused on what it is, some people even think it's a steroid or something😂😂(NOT true) Creatine is a naturally occurring substance found in meats, fish, etc, and once it enters your body it helps to produce ATP (provides energy for muscle contractions). It is probably the most highly proven supplements on the market and can help mucsles recover faster, allow for the body to have high burst of speed and energy. Those effects can then lead to an increase in strength and muscle size when paired with proper diet and consistent training (aka don't expect to just start taking creatine and automatically get jacked🙄😂)
•••
So should women take it then? Imo opinion, women can take it but they don't have to to see results (obviously a supplement is just that, a supplement). Some people say they feel bloated when they take it, but I never do especially since I don't load it (not necessary). I recommend taking about 3-5 grams of a Creatine HCL every day, doesn't really matter when you take it but I normally take it either during or after my workout (mix it in some Powerade zero👌 got that trick from @lexi_deyoung 😘). Monohydrate is a bit cheaper I think, and would do just fine, but I prefer HCL. So to sum it up, yes woman can absolutely take creatine to help them see results and no it is not a steroid😂😂

Cheers to Tuesday! Start the day the best way - with a healthy smoothie 🍊🍌 Macros: 23C 3F 26P 213Cal
S K I N N Y O R A N G E J U L I U S
〰 Blend 〰
1 cup orange juice (reduced sugar kind)
1/2 cup almond milk
30 grams banana
1 scoop vanilla protein powder (I use @pescience)
Water & ice
#ellekayfit

Looking for a good chicken sauce? A tablespoon of olive oil + a tablespoon of Sriracha is all you need 🙌🏼 Over medium heat, add these to a pan and sauté cubed chicken breast for approximately 6-7 minutes. Add to zoodles, wraps, salads... 👌🏼// This zoodle dish is a must try: Sriracha chicken + sautéed red bell pepper and red onion + reduced fat pesto + zucchini noodles + cilantro 😋
P.S. If you don't have the fat macros to "spend" on olive oil, Pam cooking spray works too 👍🏼

Feeling motivated right now to get my ish together, not only in the gym, and with my nutrition, but also with school. First semester of college is kicking in finally and while I could look at it as anxiety provoking, instead I'm trying to stay calm as much as I can. Stress is no bueno🙅🏻🙅🏻🙅🏻 Got pretty ahead on homework last night and I'm keeping track of EVERYTHING in my planner (literal life saver, get one of you don't have one!!!). Feeling good about my new split in the gym that I started last week too and can't wait for the gaiinnss😈😂💁🏻💁🏻 Also super excited because these @paragonfitwear pants are getting restocked NEXT FRIDAY and I'm so pumped (code "SARA" saves you money😩🙌)
••••••••••••••••••••••••••••••
💟 @uniconutrition 20% discount code: "SARABFIT" (NEW UNICORN BARS ARE UP ON THE WEBSITE!!)
💟 @paragonfitwear discount code: "SARA"
💟 coach: @nickkomodina @nk_athletics

Who needs a little pick me up after a hard Monday?🙋🏻 It's when your mind says "treat yo self!" But your pants say "stop treating yo self!" well, have no fear! FWL has got another macro hack for ya!
That after school root beer float from sonic will cost you BIG in the macro department just for the small. And who's getting the small 💁🏻 Here's the easiest swap out of all time-Diet root beer and halo top! 🙌🏼 if you're not sold on halo top yet here's the comparisons for ya:

Sm. sonic root beer float: Cal 340 c51 f14 p4
Diet RB and halo top float: Cal 60 c13 f2 p5

Now go on, girl! Treat yo self!
#treatyoself #fitnesswithlindsay #fwl #foodie #macro #macrohack #flexibledieting #protein #igfood #rootbeerfloat #halotop #mondaymotivation #weightloss #fatloss #weightlossjourney #iifym #fitspo #fitmom #fitfam #fitfood #fitness #lifting #lifestyle #foodislife

In doing meal planning for myself and clients at the gym, I have what I like to call my "arsenal of macro hacks". This little gem is definitely one of my favorites! They're little cookie bites and you guys...oh my word, they're SO good with coffee in the mornings🙌 They're made by a brand called Kay's and I get them off Amazon. Great "grab & go" snack and an EASY 12g PROTEIN (say what!!!!??😆). Scroll to second pic to see the full nutritional label😋
#strongisthenewskinny #weighttraining #resistancetraining #strengthtraining #fitmom #fitchic #fitspo #girlswholift #fitnessmotivation #bikinicompetitor #iifym #macrohack #weightlossjourney #diseasefighter #chronicfatigue #neuropathy #sickchic #autoimmunedisease #donotquit #inspiration #motivation #payitforward #lymedisease #sickfitlife #instagood #kayscookiebites

Not all calories will leave you feeling as satiated. And the less satiated you are the more likely your mind is to fixate on food. 😅 When dieting, maximizing food volume through veggies and other higher volume food options can help curb hunger. 📸 Credit: @jessijeanfitness
-
🤓 I am however a huge advocate of balance. If I were to recreate this infographic & highlight which foods were more fulfilling from a psychological perspective, the candy (or ice cream in my case) would sometimes be more satisfying than a big bowl of veggies. 😬🍦And what happens when you're told you can't have something? You want that thing 10 times more than you did to begin with!
-
‼️Your approach to nutrition should be sustainable long-term, if you desire sustainable results. Thus, an approach that allows you to fulfill your psychological needs & desires, while prioritizing nutrient-dense food options as the primary source of caloric consumption is key 🔑 👉Flexible Dieting! 👏
-
👉Some of my go-to higher volume food options include:
✅Spaghetti Squash (in place of pasta noodles)
✅Cauliflower (mashed and mix with laughing cow cheese)
✅Butternut Squash (w/ cinnamon)
✅Popcorn
✅Rice Cakes (or Kim Pops - google them!!)
✅Greek Yogurt
✅Leafy greens
✅Protein fluff (in place of full fat ice cream)
-
🙏What are some of your go-to volume foods? Please do share! ⏬⏬
-
#mindset #growthmindset#intuitiveeating #macrotracking #caloriecounting#bingeeat #beatbingeeating #bed #overeating#overeat #binge #mindfulness #foodfreedom#foodaddict #edsolider #femaleentrepreneur#ladyboss #weightlossmotivation #bosslady#macrohack #diettip #foodshare #caloriehack#healthylifestyle #iifym #flexibledieting #teamsoboss

MACRO HACKS 101!
15g of peanut butter may not seem like much... but if you spread it evenly over your eyeballs it will look like so much more!!!😂😅👀 When counting macros... you have to weigh out EVERYTHING! Including PB & Jam! And sadly 1 measured Tbsp of Peanut Butter is WAY more than 15g. #thisisballs #notfair
#vegan #veganmacros #macros #macrotips #cashewpeanutbutter #nutbutter #organicjam #pbj #peanutbutterjellytime #plantpowered #macrohack #ilovepeanutbutter

It's almost 🍁Fall & that means time to turn #BasicAF 👌🏼🎃 @lilgrizzythegriffon digs the #pumpkin @reddiwip top!!

My 15 year old enrolled in photography this year. Asked if she could use Mama's old camera. #proudmama #photographer #nikonphotography #zoom #macrohack

Cheeseburger salad 🥗 back on the menu!!! Skip the bun--fill up on volume--don't miss out on life! #cheeseburger #cheeseburgersalad #cookout #healthyfood #macrohack

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