Everything you need to know about calculating your macros, calories and meal plans

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How to calculate macros, how many calories to eat and meal plan ideas

macros

My all time favorite book related to women & lifting: NROLFW “The New Rules of Lifting for Women” – click here

Since creating my blog I have seen many women start various workout programs listed on my site, and that is exactly the goal! I’ve seen many women commenting and sharing their stor ...

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Cornish Hens and Vegetable Recipe - Healthy Baking

Category: Recipes    

Cornish Hens – how to bake them in the oven with vegetables

Cornish hens are not something I have made often, but I did want to try to make something in my oven that would take a little longer and taste delicious. As a child my grandmother used to make stuffed cornish hens all the time, I enjoyed them, but personally I am not a big fan of eating meat off of the bone so for this recipe at the end I took all the white meat off the hens and put it back in the oven to co ...

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Annie’s Naturals Organic Barbecue Chicken Breast Healthy Recipe

Category: Primary Menu     Fitness     Recipes    

Annie’s Naturals Oganic Barbecue Chicken Breast Healthy Recipe

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If you’re looking for a new twist on bbq chicken you may want to try out this recipe. If you are currently eating a high protein diet, you know that grilled chicken can get old real quick if you don’t change up using new flavors, seasonings, spices or recipes. I recommend trying out new ways to bake, grill or over roast chicken so ...

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Food Diary Day 5: brown rice cake delight, protein and cardio day

Category: Primary Menu     Fitness     Recipes    

Food Diary Day 5: brown rice cake delight, protein and cardio day

Another day and more meals to share with you. I’ve been getting some good feedback on sharing my daily foods with you and my screen shots of MyFitnessPal so you can see exactly how much each item measures out in calories, carbs, fats, protein and sugar. I think it helps readers to see what is in each food and how you can plan out your day so you don’t feel like you are starving to remain ...

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Food diary Day 4: high protein day with shakes, snacks and healthy meals & Zumba Gear

Category: Recipes    

Food diary Day 4: high protein day with shakes, snacks and healthy meals

This was on Tuesday which is my upper body day at the gym during my 5 Days a Week Workout Routine / Program (listed here for more details on my current workout regiment). That consisted up tricep and shoulder workout and then finished off with some Zumba for around 20 minutes since I finished my strength training in around 30 minutes. I also wore some of my new Zumba Wear athletic apparel which I am ...

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Food Diary 3: New Week and New Goals to Reach with My Meals

Category: Fitness     Recipes    

Food Diary 3: New Week and New Goals to Reach with My Meals

Failing to plan is Planning to Fail..

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It’s been a rough week for me with my training and this week when I woke up I said “That’s it, Monday starts a new week and some new goals!” That’s why I love Mondays, they are a chance to start with a clean slate and renew. Most of you ...

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Food Diary Day and Meal Log Day 2 - Meal Ideas and Recipes to Follow

Category: Recipes    

Food Diary Day and Meal Log Day 2 – Meal Ideas and Recipes to Follow

Hey ladies (and some gents) I’m back for another day of sharing my daily meals with you. Let me know if this is an on-going series you enjoy and any questions you have feel free to share in the comments below. I will let these posts search as a way to give you ideas and a view of what your daily intake of calories and macros can look like. It’s great for you to see that your diet does N ...

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What I take and eat daily during strength training (foods and vitamins). Example daily food log for fit females

Category: Recipes    

What a day of meals and nutrition looks like for me currently

I wanted to create a blog entry to share with my readers what a “day in the life of my meals” looks like. I get a lot of emails asking what you should eat during weight or strength training and how many calories, etc. First I have to say that the below is based on my personal needs and is not a clear cut version that works for everyone. It is important for you to calculate for yourself how many calor ...

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