THIS buffalo chicken....😍🤤👇🏽 This melty cheesy heaven in your mouth comes to about 400 calories and a whopping FIFTY- NINE grams of protein!!🙌🏽 It takes only 20 minutes to prepare and will have you coming back for more!!! You can even make the sauce alone for an amazingly DELISH high protein dip. Honestly, i could have just eaten it all right out of the blender😂 Think you'll give it a try? 🤔 Comment below!!👇🏽

Help me help you feel your best 😍🫶🏽

Have you ever tried slowing down your lifts when working out?? 🤔 ….it is a GAME CHANGER! Time under tension workouts benefit muscle growth (hypertrophy), strength, and muscular endurance by keeping your muscles under a prolonged load. This way of working out can lead to more muscle fiber recruitment and damage ( yup u wanna damage them! that's where they grow😃), which stimulates the body to repair and build stronger muscles!!💪🏼 Time under tension also enhances your mind-muscle connection- (which realllly thinking about that muscle you're working on is key to its growth!) , improves your form, and can also help overcome training plateaus!! Benefits: - Increased muscle growth ...By keeping muscles under tension for longer, time under tension creates more metabolic stress and micro tears, which stimulate greater muscle protein synthesis …and growth! - Improved strength and endurance: Slowing down reps engages more muscle fibers for a longer duration, which can lead to both greater strength and improved muscular endurance. - Enhanced mind-muscle connection: Controlling each rep forces you to be more aware of your movements and the muscles you are working, leading to better form and reduced risk of injury!! - Training plateau breaker: this way of working out helps you break through plateaus and continue making progress, just by changing your workout's tempo! - Calorie burning: The greater muscle damage from this type of workout means your body will burn more calories during the recovery period as it repairs the muscle tissue... sounds like a BIG bonus to meeee!!!😍😃 - Reduced risk of injury: time under tension allows you to use lighter weights and still achieve muscle fatigue, which can spare your joints and ligaments from excessive stress.  So, for example, instead of a quick one-to-two-second rep, a time under tension rep might take three to six seconds... or longer. Go as slooooooowwwwwww as you like- the benefits are insane!🤩 Let me know if you'll give this a try next time you lift!❤️

😵Did you know that it's super common for our thyroid function to fluctuate as we age? Perimenopause symptoms and thyroid conditions can cause a lot of the same crappy feelings! This can definitely make it super confusing to navigate what the heck is going on in your body (and mind!!😫) Listen here and I'll fill you in a little bit💗

Did you know that not eating enough food in your day can trigger "starvation mode," where the body conserves energy by slowing down your metabolism? This means that your body actually HOLDS ONTO FAT, and potentially leads to muscle loss and increased hunger - actually making weight loss difficult!! You can actually GAIN fat if you don't eat enough!!!🤯 Focusing on eating balanced meals with a huge focus on protein and choosing "clean" ingredient foods can help manage hunger and support a healthy metabolism for successful weight loss! A FEW TIPS!👇🏽 - Eat enough protein: Prioritizing protein can help you feel full and protect your muscle mass, which is important because muscle burns more calories than fat!! Aim to eat your "target" body weight in protein daily to lose that stubborn fat. So, if you are 140 lbs for example and happy with your weight - eat 140 grams of protein to maintain. BUT! If you want to lose fat and your "goal" weight is 120 pounds- aim to eat 120 grams of protein each day. ( it sounds hard but it's really not!! I will be posting some awesome recipes soon to help you see how easy it really can be!🥰) - Focus on low energy-density foods: Choose foods that are high in volume but lower in calories - like fruits and vegetables. This allows you to eat a larger amount of food, which can help you feel full on fewer calories. (My pizza in this video has a crust made from cauliflower, clean ingredients and some "healthier" alternatives to wheat flour, along with grass fed extra lean ground beef and lots of veggies.) - Manage hunger: Eating too little can make you so hungry that you overeat later in the day or make unhealthy choices.😰 Having nutrient-rich snacks between meals can help you stay satisfied and in control! Again, with snacks - try to incorporate some protein - as it will keep you full longer and help burn fat and maintain/grow beautiful lean muscle! In the end, a pound is a pound - but muscle has a smaller volume than a pound of fat. This is why a person with more muscle can look leaner and more "toned" than someone who weighs the exact same who has more body fat. An example of this is a pound of feathers verses a pound of lead. They weigh he same but the feathers take up way more space... so...eat the right foods, and eat them clean- do NOT starve yourself, and I guarantee you WILL see a difference in the way your clothes fit, and the way you FEEL!!!!😍