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Landmine circuit coming at ya! 📌SAVE for later📌

I did this landmine circuit for the first time last week and loved it so much, I asked if it would be programmed again for me this week. Landmine work is just so fun and makes me feel strong. 💪🏻

All you need is a barbell, some plates, and something to hold the barbell in place. I used a sandbag against the wall @opexsouthshore this morning. At home, I use a soft koozie.🤷🏻‍♀️🍺

Here’s the circuit I did below. I used #10 for the russian twists and #20 for the curtsy squats and rows. Try it out and let me know what you think!

Do you ever do landmine work?

3 sets:

10/side barbell russian twist
10/side landmine curtsy squat
10/side meadows row
rest 1-2 min

#opexfitness #opexsouthshore #landmineworkout #landmineworkouts #athomeworkouts #athomeworkout #womenswellness #womenwholift #weighttraining #weighttrainingforwomen #strongwomen #southshorema

I honestly get it. 🤣🐶

I honestly get it. 🤣🐶

Am I right? 🤣

Some is always better than none! 💪🏻 Plus, si

Some is always better than none! 💪🏻 Plus, simply showing up is what sets you apart when it comes to dedication and consistency with your routine. Even ‘short’ workouts are worth it! 🙌🏻

Are you a Type-A perfectionist when it comes to nu

Are you a Type-A perfectionist when it comes to nutrition and fitness, but you're still struggling to get to your body composition goals? 🤷🏻‍♀️⁠⠀⁠⠀
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If you answered YES, you are not alone.⁠ I've been there too! ⁠⠀
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It might seem like you're checking all the boxes with your commitment to a healthy lifestyle, but we often ignore one major player in fat loss... how is your STRESS? ⁠⠀⁠⠀
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We often think of “bad” things when we think of stress.⁠ Financial problems. Worrying about family. Anxiety over an uncertain future.⁠⠀⁠⠀
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But many things we file into the “good for us” category can become “bad for us” if left unchecked. Things like:⁠⠀⁠⠀
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▪️Pushing too hard, too often at the gym without enough rest days. This can break down your body, leading to injuries, fatigue, lowered immunity, drops in performance, a slower metabolism and, ultimately, fat gain. ⁠⠀⁠⠀
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▪️Prolonged dieting. Strict, low-calorie diets tend to elevate levels of the stress hormone cortisol. Under-eating is a major stress on the body. ⁠⠀⁠⠀
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▪️Not prioritizing sleep. Staying up late. Waking in the middle of the night. Choosing an early-morning workout over sleep. All of these things affect the body's ability to recover and handle cortisol (stress). ⁠⠀⁠⠀
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Any of these stressors can hinder fat loss, especially if they’re bundled with other problems such as hormone imbalance, nutrient deficiencies, and food intolerances.⁠⠀⁠⠀
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After reading this, do you think stress might be hindering your progress?⁠⠀⁠⠀
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#fatloss #fatlosscoach #metabolism #cortisol #stress #macrocoach #macrotracking #fdn #nutrition #weightlosscoach⁠⠀⁠⠀
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Before you grab your morning cup of joe, read THIS

Before you grab your morning cup of joe, read THIS!⁠ ☕️
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Did you know that coffee and the caffeine naturally associated with that warm, dark, roasty brew boosts your energy but also impacts your health? ⁠⠀
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In addition to giving you a burst of, let’s face it, much needed energy, it also impacts your blood sugar, mineral levels, liver enzymes, and cortisol levels. All of this can stall or delay your weight loss results (if you’re trying to lose) or cause you to gain weight (even if you’re eating at maintenance).⁠⠀
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Caffeinated coffee first causes a release of the stress hormone, cortisol. This leads to a stress response in the body which immediately stunts hormone production. ⁠⠀
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Because our hormones go wacky, our liver steps in to break down stored sugar for energy in an effort to reduce our stress levels caused by the cortisol release. This leads to a rise in blood sugar (the jitters) and then a sharp drop (the crash).⁠⠀
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Finally, the caffeinated coffee depletes magnesium in our bodies. So, if we’re not eating magnesium-rich foods like almonds, hemp seeds, leafy greens, cashews or mackerel in abundance, our magnesium dips low which pretty much kills our sex hormones. And that really sucks.⁠⠀
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So, can you drink coffee at all? Sure! But I personally recommend switching to decaf or @teeccino (or other coffee alternative), taking occasional breaks, or at the very least, reducing your consumption for a few weeks at a time. After a bit, I bet you’ll start to feel really good!⁠⠀
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Have you ever given up coffee? ⁠⠀
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#icedcoffee #coffee #hormones #nutritioncoach #fdn #fdnp #coffeelover #icedcoffeelover #cortisol #bloodsugar ⁠⠀
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That makes absolutely no sense and shows how deepl

That makes absolutely no sense and shows how deeply ingrained the whole ‘diet culture’ is in our society.⁠⠀
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▪️If you want to lose weight, you’ve got to eat cardboard diet foods and drink water.⁠⠀
▪️No pain, no gain!⁠⠀
▪️Weight loss requires extreme sacrifice.⁠⠀
▪️A moment on the lips, a lifetime on the hips.⁠⠀
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I call BS.⁠⠀
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I say, the thing that works is the thing that you can do every day.⁠⠀
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▪️If you enjoy drinking a sweet coffee first thing in the morning, have it. Track it and enjoy.⁠⠀
▪️If you love Friday pizza night with the kids, eat the pizza. Track it and enjoy.⁠⠀
▪️If Happy Hour with your co-workers is a perfect end to a long week, go! Track and enjoy.⁠⠀
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There’s nothing wrong with making your favorite foods fit your macros. That’s the whole point.⁠⠀
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Don’t let others’ opinions of what should or shouldn’t go when you’re ‘dieting’ derail your results or your motivation.⁠⠀
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The only diet you’ll maintain is the one you enjoy. ⁠🙌🏻
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Keep your nutrition sustainable and your results will follow suit. Remember: Your diet should be effective AND enjoyable! ⁠⠀
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#diet #trackingmacros #macrocoach #nutritioncoach #macrotracking #macrolifestyle #macrodiet #macrodietrecipes #countingmacros #macrocounting #balancedeating #womenwhoeat #loveyourdiet #fdn #fdnp ⁠⠀
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Our brain is pretty freakin’ amazing, you know?⁠⠀
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It’s literally designed to keep us alive no matter what. Even when you’re doing silly stuff like not eating enough, not sleeping enough, exercising too much, and not getting enough vitamins and minerals... all of that.⁠⠀
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Your brain detects when your caloric intake is too low. And because it wants us to stay alive, it goes into survival mode. It ramps up your cortisol to beat stress, it tells the thyroid to slow down in order to store as many calories as possible, and it tells your ovaries to stop working because it can tell this is not a safe environment to grow a baby.⁠⠀
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All of this work results in crazy cortisone levels (hello mood swings!), a sluggish thyroid (which makes you tiredAF and stalls weight loss) and kills your sex drive (I’m sure your partner LOVES that one, eh?!?).⁠⠀
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You’re doing yourself ZERO favors by sticking to some 1200 calorie, no-carb, no-fruit, chew on a celery stick to keep yourself full diet.⁠⠀
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You’re actually doing damage.⁠⠀
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Stop dieting. ⁠⠀
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Give your brain and body a break. ⁠⠀
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If you’ve been doing the same thing year after year and getting no results you have GOT to do something new. ⁠⠀
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Did you know your brain did all this? How will you change your eating habits now that you know? ⁠⠀
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#fdn #fdnp #macrotracking #macroish #functionalnutrition #nutritioncoach⁠ #hormones #hormonebalance #hormonehealth #nutritioncoach #trackingmacros

How long have you been on a diet? 6 months? 6 year

How long have you been on a diet? 6 months? 6 years? Your whole life? 🤷🏻‍♀️⁠⠀
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Day after day, month after month, year after year, counting calories, cutting portions, drinking water to ‘fill yourself up’?⁠⠀
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If so, then you’re approaching weight loss all wrong.⁠⠀
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And that’s why you’re not seeing the results you want.⁠⠀
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If you want to lose fat and gain muscle… get that, “I go to the gym regularly” look that most women want, then you’ve got to do the nutrition thing right.⁠⠀
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Cut – Reverse – Maintain – Bulk – REPEAT!⁠⠀
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You cannot exist on a cut-only diet.⁠⠀
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Let me say that again, louder, just in case you missed it.⁠⠀
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You 👏🏻Cannot 👏🏻Exist 👏🏻On 👏🏻 A 👏🏻Cut-Only 👏🏻Diet 👏🏻
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I literally can’t stress that enough.⁠⠀
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I know it sounds weird… eat more to lose more…but it’s true. And there’s science to prove it. ⁠⠀
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And there’s me. ⁠⠀

And there’s a ton of my clients, too. ⁠⠀

Real women. ⁠⠀

Who got off the cut-cycle roundabout and accelerated their results while, you guessed it, eating MORE food!⁠⠀
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If you’ve been dancing around your results for a while now, it may be your time to kick the cut!⁠⠀
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How long have you been ‘dieting’? Have you tried a reverse diet yet? Would you like to learn more about how they work?⁠⠀
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#reversediet #macrodiet #macrocoach #macroish #macrodieting #trackingmacros #nutritioncoach #nutritoinalperiodization⁠⠀

#AD One of the most pivotal moments in my journey

#AD One of the most pivotal moments in my journey with ulcerative colitis was something my (beloved) gastroenterologist said to me. I had been struggling with Ulcerative Colitis for more than 5 years and hadn't achieved anything close to remission.⁠⠀
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He told me, “I’m a dreamer and hopeful guy. I don’t know if you’ll be on these drugs for the rest of your life.” I believed him then, and I still do today. No one should have to suffer with IBD (or any chronic disease), and I'm confident researchers can continue to find solutions (and maybe even a cure!) for IBD, but they need our help. Yes, our help! ⁠⠀
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If you have Crohn's disease and ulcerative colitis, PLEASE consider participating in the Project Baseline Gut Research Project by Verily. The process is simple, and you receive compensation for your time. Check out the LINK IN MY BIO to learn more.⁠⠀
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You might not think participating in a study would make a significant difference, but I truly believe that together we can make BIG change in IBD research! ⁠⠀
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#ulcerativecolitis #colitis #ibd #ibdawareness #ibdvisible ⁠⠀

Constantly thinking about food is a sign that you

Constantly thinking about food is a sign that you probably need to eat more. ⁠
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Yup, that’s it. ⁠⠀
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It’s very simple.⁠⠀
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If you’ve always have food on the brain, then your body is probably in need of more of it. ⁠⠀
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Have you been dieting for a while?⁠⠀
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When is the last time you ate a GOOD meal? I mean one that made your heart sing?⁠⠀
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Are the foods you’re thinking about the same foods that are on your ‘do not eat’ list?⁠⠀
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Really think about it!⁠⠀
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Our minds naturally wander to the things our bodies need most.⁠⠀
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Rest.⁠⠀
Sex.⁠⠀
Food.⁠⠀
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When you need something, your mind naturally tends to think about it. So, if you’re thinking about food, that’s probably exactly what you need.⁠⠀
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And that is okay. Eat and enjoy. Zero judgement. Zero guilt. You (and your body) deserve it!⁠⠀
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#macroish #macrocoach #trackingmacros #nutritioncoach⁠⠀

Ok, listen... ⁠⠀ ⁠⠀ I've heard all the exc

Ok, listen... ⁠⠀
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I've heard all the excuses and the ways to avoid doing the tough work to finally take charge of your own health...
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"Now just isn't the right time."⁠⠀
"I'm traveling a ton."⁠⠀
"The kids are back-to-school"⁠⠀
"I just need to do X first, then I can finally focus on my health."⁠⠀
“After I (move, sell the house, wrap up this project, start this new job), I will make it a priority."⁠⠀
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But I'll challenge you on that and say that IT'S NEVER THE RIGHT TIME, BUT IT'S ALWAYS THE RIGHT TIME TO START FEELING BETTER AND TAKE CONTROL OF YOUR HEALTH. And it's always the right time for you to finally get off the hamster wheel of doing the same things over and over again and not seeing the results you want.⁠⠀
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Wouldn't it be amazing to take on the busiest of busy and craziest of crazy times in life with energy, confidence, and feeling happy and healthy?⁠⠀
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I’ve had women left and right, commit to being their very best by jumping into my coaching programs. Some were ready, some weren’t. But the thing they all have in common is they’re all willing to try and look at things differently. They’re all willing to do things perfectly imperfect and embrace the process.⁠ ⁠⠀
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As your coach, I walk side-by-side while you learn and execute. And the incredible group of women who’ve already signed up (49 and counting!), they’re there with you too, rooting for you and cheering you on!⁠ ⁠🙌🏻
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Today is the FINAL DAY to enroll in the Macro Movement Project, and I won't offer this group again until sometime in 2021. ⁠⠀
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Stop waiting for the perfect time. It’s already arrived!⁠ ⁠⠀

If not now, when?⁠⠀
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Would you be OK with being right where you are right now in another three months? ⁠⠀
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NOW (!!) is the time to take some massive action.⁠⠀
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LINK to enroll is in my BIO! ⁠⠀
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Tea: Lavender Buttercream @davidstea⁠⠀
Pup: @thedailymurphdog⁠⠀
Pajamas: @tiedyewomen #tiedyewomen⁠⠀
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#macromovementproject #macroish #macrocoach #trackingmacros #macrotracking #carrotsncake ⁠ #macromovement

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