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MOST RECENT

“If you fail to plan, you plan to fail”. Benjamin Franklin
Even when I’m off prep for a competition, I meal prep. Since I’m busy running around at work, being a mom and working towards my goals... it would be easy for me to fail on maintaining a healthy balanced diet. I always bring my healthy snacks to work to ensure I stay full throughout the day and don’t end up binge eating on junk food.
#stayingfocused #stayprepared #eatinghealthy #healthylifestyle #balance #fitnessmotivation #workingmommy #youcandoit #planahead #beproactive #takeinitiative #busybodies #multitasking #bodybuilding #snackhealthy #peacenlove

Hello & happy Wednesday! (Hump day 🐪). I hope everyone’s week is going well. •

If you are interested in family photos, graduation pictures, newborn shots, or photos to promote your business feel free to contact me and we can start planning your next shoot!


Camera: Sony A6000
Lens: EZ 55-210mm F4.5-6.3 OSS
Iris: F7.1
Shutter Speed: 1/400
ISO: 100


#attoramphotography #sonya6000 #sonya6000club #sonya6000club #sonya6000mirrorless #sonycamera #camera #photography #photograph #photographer #nightphotography #nightshot #novicephotographer #amateurphotographer #nature #naturephotography #sunset #yellow #orange #sky #booknow #photoshoot #planahead #dontwait #familyphotography #graduationpictures #newbornphotography

💥MEAL FREQUENCY and FAT LOSS💥
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🥕Have you heard that eating frequent meals will help you lose fat? That eating frequent meals will “stoke your metabolism?” I believed every word of that. And what was the result?
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🍳No “stoked” metabolism, more frequent over eating, and most importantly, no results
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🌭Look, the whole meal frequency thing is just not nearly as important as your total over calorie intake by the end of the day. If your calorie intake for the day is 2000 calories, you could have those 2,000 calories spread out in 1, 2,3, or 10 meals. As long as you feel good and you hit your numbers, you are fine.
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🐿You need to figure out what works best for YOU and your schedule. Maybe 3 meals and 2 snacks are what works best for you. Keep within your calories and do that.
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🥗Do you feel satisfied after a small meal? Sometimes if you are not satisfied by eating small meals, that can lead to munching here and there because you are still hungry. You might be better off eating fewer larger meals.
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🥪Do you feel over-stuffed when eating a big meal? Then maybe making smaller meals may be the best solution for you.
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🍤So the bottom line? Eat as many meals during the day as you want as long as :
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✅You stay within your calorie goals
✅You hit your protein goals
✅You feel amazing
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💥That is what really counts. Structure your meals to YOUR needs. Edited @fitandfabng Via @susanniebergallfitness -
#portioncontrol #mindfuleating #healthyfood #healthylifestyle #eatclean #eeeeeats #more #fruit #veggies #consistency #longtermgoals #weightloss #fatloss #fatlosshelp #fattofit #mealprep #planahead #countingcalories #calories #weightlosshelp #weightlossmotivation #weightlosstransformation #weightlossgoals #diet #healthydiet #iifym #flexibledieting

Come celebrate Mother's Day with us! 🌸 We will be offering a special three course $39 prix-fixe the weekend of May 12/13. 🎉 Menu link in the bio! Reservations through bookenda or give us a call. #mothersday #welovemom #onlythebestformom

I like to scribble down a little list of all the new things I tried every month. There're always so many little things and it makes me feel super accomplished.
Bone broth is so much easier than I thought it would be and I already knew how incredible it was. Can't believe I never had the guts to make it before. Here's to trying new things every day.

AIRPLANE LUNCH HACK! 💁‍♀️🍃 I can’t even tell you how much I appreciate my to-go meals when I’m traveling!! No matter how rushed I am, I think about whether I want to land feeling grumpy + hangry OR happy + focused?! 🤔 And the obvious answer inspires me to spend just 5 minutes (that’s it!) tossing together a plant-powered creation like this!
TO MAKE:
a few cups of greens 🌿
handful of blueberries
precooked quinoa
walnuts
half an avocado 🥑
sprinkling of hemp seeds
half a lemon 🍋
sea salt and pepper
Toss into an eco-friendly container. Add avocado either halved or cubed. When ready to eat, mash the avo and squeeze the lemon to make a dressing. Dig in, and arrive energized and ready for all the fun things you have planned. See you soon, San Francisco!🕺🌟 #travelhacks #healthytravel #kaleandchocolate

Graduation Plans? Make Memories at The Mill. Call today! 717.256.9965

#party #graduation #centralpa #harrisburgpa #hersheypa #lancasterpa #planahead #themillinhershey

If you don’t have a goal, a moment in the books that motivates you to look your best , then good luck achieving your fitness “wants and wishes.” 🔮. I tell all my clients that without a goal it’s very hard to workout. When we have a goal such as , a tight outfit 👙that we want to fit into again, a wedding, seeing an ex, a concert, a festival🎪, a getaway, a size, an old pic that we want to look like again, an old weight or body fat # that we want to be again, a family reunion ....any of these goals help us (yes both me and my client) have a reason to push our hardest. It’s all a part of #visualization. 👀. It’s easier to get somewhere when you can imagine it in more detail. I tell them that if they don’t have an event coming up with a date then please book one and get back to me. 🎯It’s everything. Even a Palm Springs weekend will work. As long as you are planning to take pics and post them on Instagram, or as long as you have something you want to show off. It sounds shallow but trust me nobody really works their hardest to live longer. People work their absolute hardest to #win or to look good when all eyes are going to be on them. 🙊 It is what it is. If you want to look your best then you need to make sure you have accountability. 📉Possibly looking like crap in front of people that doubted you, didn’t believe in you, thought you let yourself go, think you’re lazy, think they’re better that you, or didn’t know you gained some weight is the best motivation. Set yourself up. ⏱ Plan something. Light a 🔥 under your own ass. Book it. 🏝 Pay for the event💵. And then call me. ☎️ 🚙🛠 As for miss Sarina in this video...nobody ever doubted her. She is a true hard worker naturally. But we had no idea what a trip to Hawaii could bring out of her that’s for sure. She blew us all away 🌪⚡️🤘🏼🎊.
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#accupressuremassage#lymphaticdrainagemassage#fatloss#planahead#momsthatlift#rcfit#inhometraining#losangelestrainer#weightloss#shred#hawaii#vacationprep#vacation#hawaiianislands#bikinis#goals#believeinyourslef#askforhelp#getacoach#stayfocused #stayconsistent#nevergiveup#staypositive#eatclean#af#drinkwater#lookgoodnaked @pranamat

Caramel latte for breakfast. Love my level 1 other taste is so amazing never chalky, or gritty no need to add 5 ingredients and blend for 3 mins. Just shake with some ice water. My new iced coffee for the mornings.(opti greens in my prostak) #1stphorm #iam1stphorm #level11stphorm #caramellatte1stphorm #caramellatte1stphorm #supplementsuperstore #s2faction #planahead #failtoplanplantofail #greens #optigreens #finallyrecovering #lightdutyworkhereicome #riseandgrind #cleaningeating #lifestylechange #fruitnotchips #waternotsoda #getfit #behealthy #beingabetterme #recumbantbike #physicaltherapy #postopprecovery #focusingonme #anklesurgery #awholenewme #loseingit #eatclean.hustle.repeat.

Anyone else freeze your pesto or herbs? I love Costco pesto #planahead #costco

Lunch: Ham Sandwich (Joseph’s Pita, Greek Yogurt/Mayo, Ham, Gouda, Lettuce, Tomato, Jalapeños, Black Olives, Red Onion) + Hot Peppers + Cole Slaw + Strawberries + Cucumbers and Sabra Hummus and @Mimi.Goes.Keri’s Cream Cheese Dip (OMG)
#THM
#THMS
#Satisfying



I ended up eating half of the sandwich and saved the remainder for my afternoon snack. The Cream Cheese Dip is so good on cucumbers or Mini Sweet Peppers!



#Sandwiches
#DriveThruSue
#Protein
#GoodCarbs
#SugarFree
#MealPlan
#PlanAhead
#EatToLive
#Healthy
#Lifestyle
#RN
#PediatricCardiacICURN
#NightShift
#SelfCare
#TrimHealthyMama

Yesterday I talked about the importance of planning. One thing I do to prepare myself for each day is meal prepping, now I am working on what I like to call #workoutprep. The night before I had wrote out my workout so by time I got to the gym the next day I was able to jump right in to it. Not only was it great to know what I was doing and not waste time at the gym trying to figure it out, it also made me more excited for my workout knowing what I was about to conquer. Goal getting is hard but make it easier by planning ahead and making it just as fun as goal setting! This is one of my HIIT and strength training combo workouts, let me know if you would like to see it as well as the other type of workouts I do!
#fitness #comeprepared #planahead #goalgetter #failtoplanplantofail #mealprep #nourishedbirdie

Let's get back to sleep
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