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Regular physical activity is one of the most important things you can do for your health. It can help

Control your weight

Lower your risk of heart disease

Lower your risk for type 2 diabetes and metabolic syndrome

Lower your risk of some cancers

Strengthen your bones and muscles

Improve your mental health and mood

Improve your ability to do daily activities and prevent falls, if you’re an older adult

Increase your chances of living longer

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Fridays workout hammie and glute focus

[have2b]

Try this superset for your next leg/booty day! -

Good mornings on the hack squat machine superset with reverse PAUSED hack squats (pause for 1-2 sec at the bottom of the movement). Push through heels, focus on glute contraction and really squeezing at the top, spine neutral as always. Take your time and focus on form &a mind-muscle connection. I prefer good mornings on the hack squat because it feels more comfortable to me. -

I did about 4 sets, 8-12 reps for each exercise.-

I utilize super sets into my routine sometimes, just for extra volume, pump, keep heart rate up, or if I’m running low on time in the gym. Do like them though because sometimes they feel like cardio 🤣 (at Fitness System)

[have2b]

Reminder:

 Weight gain is a result of PCOS, not the cause of it. Pass this along.

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When Able-Bodied Friends Say They Understand My Pain...

[have2b]

Almond Biscotti 91 calories, 4g fat, 16 carbs, 3g protein

Apple Spice Hand Pie 100 calories, 5g fat, 14 carbs, 1g protein

Baked Cinnamon Apples 150 cals, 0g fat, 39 carbs, 2g protein

Banana Oatmeal Cookies 40 calories, 1g fat, 12 carbs, 2g protein

Blueberry Peach Tart  93 calories, 3g fat, 17 carbs, 2g protein

Chocolate Banana Tart  100 calories, 3g fat, 19 carbs, 2g protein

Chocolate Chip Cookie Bars 100 calories, 3g fat, 20 carbs, 2g protein

Classic Apple Tart  87 calories, 3g fat, 16 carbs, 1g protein

Ice Cream Cookie Sandwich 118 calories, 3g fat, 22 carbs, 3g protein

Mini Thai Tea Cupcakes 40 calories, 1g fat, 6 carbs, 1g protein

Peanut Butter Kiss Cookies 58 cals, 3g fat, 8 carbs, 2g protein

Rolled Sugar Cookies 70 calories, 2g fat, 14 carbs, 2g protein

S’Mores Bars 102 calories, 1g fat, 23 carbs, 2g protein

Strawberry Peach Hand Pie 96 calories, 5g fat, 13 carbs, 1g protein

Triple Berry Tart  98 calories, 4g fat, 15 carbs, 2g protein

Vegan Chocolate Raspberry Banana Bread 70 calories, 2g fat, 15 carbs, 2g protein

Vegan Chocolate Chip Oatmeal Cookie Bars 92 calories, 2g fat, 19 carbs, 2g protein

Vegan Red Velvet Cupcakes 82 cals, 2g fat, 20 carbs, 2g protein

Almond Cupcakes  106 calories, 1g fat, 28 carbs, 3g protein

Blueberry Scones 95 calories, 1g fat, 18 carbs, 4g protein

Cheddar Parmesan Scone 100 cals, 2g fat, 17 carbs, 5g protein

Chocolate Chip Banana Bread 94 calories, 1g fat, 19 carbs, 3g protein

Cinnamon Raisin Scone  100 calories, 1g fat, 20 carbs, 4g protein

Classic Brownies 54 calories, 0g fat, 17 carbs, 2g protein

Chocolate Cupcakes  92 calories, 0g fat, 27 carbs, 3g protein

Double Chocolate Scone  85 calories, 3g fat, 16 carbs, 4g protein

Mint Brownies 54 calories, 0g fat, 17 carbs, 2g protein

Raspberry Almond Scone 93 calories, 2g fat, 18 carbs, 4g protein

Raspberry Honey Cupcakes 84 cals, 0g fat, 23 carbs, 3g protein

Sweet Lemon Cupcakes  94 calories, 0g fat, 27 carbs, 3g protein

Thin Mint Cupcakes  70 calories, 0g fat, 20 carbs, 4g protein

Butternut Squash Lasagna 277 calories, 8g fat, 42 carbs, 12g protein

Butternut Squash Mac & Cheese15 minute meal 311 calories, 5g fat, 57 carbs, 16g protein

Healthy Mac & Cheese15 minute meal 278 calories, 8g fat, 42 carbs, 15g protein

Pasta & Garlic Alfredo Sauce 15 minute meal 247 calories, 4g fat, 43 carbs, 10g protein

Pasta Primavera 15 minute meal 289 calories, 5g fat, 46 carbs, 18g protein

Pasta with Spicy Eggplant Sauce 15 minute meal 274 calories, 4g fat, 57 carbs, 8g protein

Vegetable Lasagna 253 calories, 6g fat, 33 carbs, 17g protein

Vegan Fried Rice 15 minute meal 305 calories, 2g fat, 54 carbs, 14g protein

Vegan Lo Mein 15 minute meal 288 calories, 2g fat, 53 carbs, 9g protein

3 Bean Vegan Chili 283 calories, 4g fat, 54 carbs, 16g protein

Green Bean Chickpea Curry 15 minute meal 200 cals, 5g fat, 33 carbs, 9g protein

Black Bean Enchiladas 126 calories, 3g fat, 19 carbs, 6g protein

Fried Egg & Bean Bowl 15 minute meal215 calories, 8g fat, 19 carbs, 17g protein

Mexican Fiesta Bowl 15 minute meal 336 calories, 12g fat, 44 carbs, 19g protein (black beans, avocado, veggies, sour cream & vegetarian “chick’n")

Tomato Chickpea Curry 15 minute meal 114 calories, 3g fat, 20 carbs, 5g protein

Tex Mex Stuffed Peppers 311 cals, 7g fat, 49 carbs, 17g protein

Vegan Italian Quinoa Stir Fry 15 minute meal274 calories, 8g fat, 47 carbs, 8g protein

Balsamic Roasted Veggies 48 calories, 2g fat, 8 carbs, 2g protein

Cheesy Green Bean Casserole 132 calories, 5g fat, 15 carbs, 7g protein

Creamy Vegan Mashed Cauliflower 50 calories, 3g fat, 6 carbs, 3g protein

Everything-But-The-Kitchen-Sink Yogurt 200 calories, 9g fat, 20 carbs, 16g protein

Garlic Basil Green Beans 45 calories, 1g fat, 8 carbs, 2g protein

Herb Pita Bread 104 calories, 0g fat, 24 carbs, 3g protein

Parmesan Chips (3 chips) 21 calories, 1g fat, 0 carbs, 2g protein

2 Minute Grilled Cheese 205 cals, 8g fat, 16 carbs, 19g protein

3 Cheese Hot Pocket 224 calories, 8g fat, 24 carbs, 17g protein

Basil & Tomato Soup 98 calories, 2g fat, 19 carbs, 4g protein

Bright & Sunny Salad 177 calories, 10g fat, 11 carbs, 9g protein (mango, mozzarella, sun dried tomatoes, lemon dressing)

Escarole Soup 52 calories, 1g fat, 9 carbs, 2g protein

Honey Bear Salad 164 calories, 10g fat, 14 carbs, 8g protein (honey almonds, honey mustard dressing, shiitake & goat cheese)

Mushroom Barley Soup 117 calories, 2g fat, 22 carbs, 5g protein

Raw Tuscan Bean Salad 214 cals, 5g fat, 37 carbs, 14g protein

Roasted Vegetable Couscous Salad 148 calories, 3g fat, 25 carbs, 7g protein

Rosemary Tomato Grilled Cheese 214 calories, 9g fat, 25 carbs, 14g protein

Spinach Cheddar Hot Pocket 234 calories, 7g fat, 22 carbs, 25g protein

Sprouty Sandwich 188 calories, 9g fat, 22 carbs, 7g protein

Vegan Bean Salad 187 calories, 6g fat, 28 carbs, 10g protein

Vegetarian “Bacon" Grilled Cheese 270 calories, 9g fat, 22 carbs, 26g protein

Vegetarian “BLT" 182 calories, 5g fat, 25 carbs, 10g protein

Blueberry Basil Green Smoothie 150 calories, 0g fat, 29 carbs, 11g protein

Chocolate Cherry Protein Smoothie 162 calories, 2g fat, 26 carbs, 19g protein

Chocolate Strawberry Green Smoothie 142 calories, 1g fat, 27 carbs, 12g protein

Green Monster Water everything free!

Not So Chunky Monkey Green Smoothie 166 calories, 5g fat, 23 carbs, 13g protein

Raspberry Peach Protein Smoothie 147 calories, 1g fat, 22 carbs, 17g protein

Strawberry Green Tea Smoothie 198 calories, 0g fat, 33 carbs, 19g protein

Strawberry Mango Protein Smoothie 144 calories, 1g fat, 21 carbs, 16g protein

Sunny Citrus Water everything free!

Tea Soda everything free! 

Triple Berry Protein Smoothie 150 calories, 1g fat, 22 carbs, 17g protein

[have2b]

[have2b]

Post bi/back day confidence 💪🏼

[have2b]

Been feeling good lately 💪

[have2b]

[have2b]

I can distinctly remember a year ago being in this exact same hotel. I can remember hating myself and how I looked, and how I didn’t let myself eat so many of the things I enjoyed just so I could still look thin. This year, I ate pancakes and waffles and pizza and ice cream and did not feel one bit of guilt about it. My body will not drastically change over one (or even two) bowls of ice cream. I love myself and I am happy :)

[have2b]

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