elynn927

Erica

тeaм вpι •🏼
“ ERICA ” 🏼

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Untracked meals 😱🤫 dun dun dun
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Assuming you track your intake on a daily basis, do you ever have untracked meals? If so, how often? Do you consider it “untracked” or do you have a full on cheat meal?
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I don’t often do either…I definitely like to eat out here and there - every other weekend or so - but nothing crazy. Often, when I decide to go untracked it’s when I’m visiting home. The benefit to this: my fam is the 💣.com because 1) they’re health/fitness focused so the nutrition is pretty on par 2) they deal with my antics of asking ahead of time what we’ll be eating that evening so I can approach my day accordingly (e.g., eat less fats or carbs, or both) 3) my mom is the real MVP and goes out of her way to “accommodate” me in certain aspects (e.g., minimal or no oils, butters, etc.) #ThanksMa lysm
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I recently flew home (Massachusetts is home for me…hey 508 👋🏼) for the holiday and spent about a week and a half there. I tracked throughout the day but EVERY night was untracked; some days, it was only breakfast that was tracked and everything else was up in the air 🤷🏻‍♀️ When I got back to FL, I was only up 1.5lbs but felt great nonetheless (side note: I only weighed myself because I had started a mini cut…I am a firm believer that the scale is only a TOOL to track and not a tell-all). I, of course, remained active while I was visiting my family but a huge factor in achieving maintenance was simply portion control. I didn’t have to worry so much about smart choices because, like I mentioned, my fam makes that pretty easy…minus copious amounts of wine always being present – but that’s a conversation for another day
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Ultimately, I want to be able to intuitively eat. I’m pretty confident with where I’m at now – my approximations of food weights are pretttttyyy stinkin’ accurate (*pats self on back*) and my awareness of general nutrition facts in a variety of foods has become rather substantial 😊 However, I want to get to a point where I can go a full day (and then multiple days, and then a full week, and so on…) where I can just go with the flow…and be able to achieve my short AND long term goals, whatever they may be!

Untracked meals 🤫 dun dun dun • • Assuming you track your intake on a daily basis, do you ever have untracked meals? If so, how often? Do you consider it “untracked” or do you have a full on cheat meal? • • I don’t often do either…I definitely like to eat out here and there - every other weekend or so - but nothing crazy. Often, when I decide to go untracked it’s when I’m visiting home. The benefit to this: my fam is the .com because 1) they’re health/fitness focused so the nutrition is pretty on par 2) they deal with my antics of asking ahead of time what we’ll be eating that evening so I can approach my day accordingly (e.g., eat less fats or carbs, or both) 3) my mom is the real MVP and goes out of her way to “accommodate” me in certain aspects (e.g., minimal or no oils, butters, etc.) #ThanksMa lysm • • I recently flew home (Massachusetts is home for me…hey 508 🏼) for the holiday and spent about a week and a half there. I tracked throughout the day but EVERY night was untracked; some days, it was only breakfast that was tracked and everything else was up in the air 🤷🏻‍♀️ When I got back to FL, I was only up 1.5lbs but felt great nonetheless (side note: I only weighed myself because I had started a mini cut…I am a firm believer that the scale is only a TOOL to track and not a tell-all). I, of course, remained active while I was visiting my family but a huge factor in achieving maintenance was simply portion control. I didn’t have to worry so much about smart choices because, like I mentioned, my fam makes that pretty easy…minus copious amounts of wine always being present – but that’s a conversation for another day • • Ultimately, I want to be able to intuitively eat. I’m pretty confident with where I’m at now – my approximations of food weights are pretttttyyy stinkin’ accurate (*pats self on back*) and my awareness of general nutrition facts in a variety of foods has become rather substantial However, I want to get to a point where I can go a full day (and then multiple days, and then a full week, and so on…) where I can just go with the flow…and be able to achieve my short AND long term goals, whatever they may be! - 8 days ago

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‪Happy #FlexFriday from a life size 🐝 ...buzzbuzz ‬
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‪Still over here trying to grow the upper body (and lower, duh). I hit shoulders/arms almost every Friday 🤓...unless my split shifts a bit from my work schedule or just life. What do you hit on Fridays? What’s your favorite muscle group to train?! Tell meeee‬
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‪Swipe to see my two everyday MUST HAVE (and cannot/will not train without) essentials 😺 do you use these?! Get yours at link in bio and use ‘ERICA’ for the hookup 💸 ‬

‪Happy #FlexFriday from a life size ...buzzbuzz ‬ ‪•‬ ‪•‬ ‪Still over here trying to grow the upper body (and lower, duh). I hit shoulders/arms almost every Friday 🤓...unless my split shifts a bit from my work schedule or just life. What do you hit on Fridays? What’s your favorite muscle group to train?! Tell meeee‬ ‪•‬ ‪•‬ ‪Swipe to see my two everyday MUST HAVE (and cannot/will not train without) essentials do you use these?! Get yours at link in bio and use ‘ERICA’ for the hookup ‬ - 12 days ago

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#HumpDay vibes
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On a more serious note, this is also my vibe for 2018. No more forcing anything 🙅🏻‍♀️ if things are meant to be in or a part of my life, they will...personal, professional, and all else! Time is too valuable to force, chase, regret, or simply waste
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Agree? Disagree? Did you start 2018 with a similar mindset? That’s the type I want to vibe with 🤙🏼

#HumpDay vibes • • On a more serious note, this is also my vibe for 2018. No more forcing anything 🏻‍♀️ if things are meant to be in or a part of my life, they will...personal, professional, and all else! Time is too valuable to force, chase, regret, or simply waste • • Agree? Disagree? Did you start 2018 with a similar mindset? That’s the type I want to vibe with 🤙🏼 - 14 days ago

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Let’s talk SNACKS
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When in show prep, I essentially east small meals throughout the day. In the spirit of “living” a bit, as I vowed to do after my last show, I like to take advantage of my offseason diet flexibility and have snacks instead of strictly meals. I am still certainly dieting and keeping track of my intake, but this approach has allowed me to have larger portions at my main meal times and to also enjoy a variety of foods between meals
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I still follow the general guidelines that I would when in prep, meaning I build my snack choices with a conscious effort to hit both macros and micros. While my macros may vary a bit – i.e., morning snack may have more fats than carbs to hold me over whereas afternoon snack will have more carbs than fats to fuel my evening lifts – I ALWAYS make sure I have a protein source
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One of my new favorite snacks has been jerky paired with some micros (raw veggies) because it, in a sense, mimics a meal. I try to get my protein from “true” sources as much as possible – choosing meats, legumes, etc. over protein bars, powders, etc. – but this isn’t always possible because…well, life. However, certain on-the-go snacks like @perkyjerky can get pretty dang close to those sources AND they put my taste buds in heaven 😇 Loving the fact that I can “indulge” a bit but still hit my macros while ensuring I don’t neglect those much needed nutrients
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Do you snack or stick to meals only? If you snack, what’s your favorite? Do you mix it up or have everyday go-to snacks? Always looking for new ideas, so share yours with me!

Let’s talk SNACKS • • When in show prep, I essentially east small meals throughout the day. In the spirit of “living” a bit, as I vowed to do after my last show, I like to take advantage of my offseason diet flexibility and have snacks instead of strictly meals. I am still certainly dieting and keeping track of my intake, but this approach has allowed me to have larger portions at my main meal times and to also enjoy a variety of foods between meals • • I still follow the general guidelines that I would when in prep, meaning I build my snack choices with a conscious effort to hit both macros and micros. While my macros may vary a bit – i.e., morning snack may have more fats than carbs to hold me over whereas afternoon snack will have more carbs than fats to fuel my evening lifts – I ALWAYS make sure I have a protein source • • One of my new favorite snacks has been jerky paired with some micros (raw veggies) because it, in a sense, mimics a meal. I try to get my protein from “true” sources as much as possible – choosing meats, legumes, etc. over protein bars, powders, etc. – but this isn’t always possible because…well, life. However, certain on-the-go snacks like @perkyjerky can get pretty dang close to those sources AND they put my taste buds in heaven 😇 Loving the fact that I can “indulge” a bit but still hit my macros while ensuring I don’t neglect those much needed nutrients • • Do you snack or stick to meals only? If you snack, what’s your favorite? Do you mix it up or have everyday go-to snacks? Always looking for new ideas, so share yours with me! - 16 days ago

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#ThrowbackThursday to being a little under two weeks out from my last show, Jr Nats in June
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Wanna hear something absurd? Actually, crazy might be a more appropriate adjective to use for this one 👉🏼 I never posted this picture because I didn’t think I was lean enough or at least where I needed to be at that point in my prep. LOL. I also took about 74,839,371,642 pics in this same pose (and, let’s be real - they all looked the damn same) and I just “couldn’t get it right!!” 😂 ohhh laaawwwwd help that sista out
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Anyhow, that just goes to show it’s all relative. Perspectives can get distorted, especially self perception, when in prep. It’s hard to appreciate the work you’ve put in when you’re in the depths of it but, now, standing from the spectator side of it all I can say is: somebody sling that tiny girl a fat T-bone steak 🥩...stat
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I made it through that prep with the help of my trusty @bpi_sports supplements 😆 pre, intra, post, recovery...they got it alllll. DM me if you want to know which products I use or just order ‘em all through the link in my bio or below. And use ‘ERICA’ at checkout to save dollaaaa billzzzz
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‪http://bit.ly/2jNsWim‬

#ThrowbackThursday to being a little under two weeks out from my last show, Jr Nats in June • • Wanna hear something absurd? Actually, crazy might be a more appropriate adjective to use for this one 🏼 I never posted this picture because I didn’t think I was lean enough or at least where I needed to be at that point in my prep. LOL. I also took about 74,839,371,642 pics in this same pose (and, let’s be real - they all looked the damn same) and I just “couldn’t get it right!!” ohhh laaawwwwd help that sista out • • Anyhow, that just goes to show it’s all relative. Perspectives can get distorted, especially self perception, when in prep. It’s hard to appreciate the work you’ve put in when you’re in the depths of it but, now, standing from the spectator side of it all I can say is: somebody sling that tiny girl a fat T-bone steak 🥩...stat • • I made it through that prep with the help of my trusty @bpi_sports supplements pre, intra, post, recovery...they got it alllll. DM me if you want to know which products I use or just order ‘em all through the link in my bio or below. And use ‘ERICA’ at checkout to save dollaaaa billzzzz • • ‪http://bit.ly/2jNsWim‬ - 20 days ago

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If I don’t say so myself ⏰

If I don’t say so myself - 22 days ago

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Day ☝🏼of 2️⃣0️⃣1️⃣8️⃣ are you starting it off right? I know I am
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What better way to start the New Year than on a Monday?! If you’ve been waiting for your calling to get moving on your goals, well I’m not sure there will ever be a much clearer sign 😂 whatever they are, start working towards them! Start working out? 👉🏼 join a gym. Read more? 👉🏼 get to a book store. Be better about your diet? 👉🏼 clean out your fridge and pantry and get to a grocery store. Take action to achieve those goals....TODAY
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I know a lot of us focus on physical health going into new year so there’s no better way to set yourself up for success than by making sure you’re stocked. I’ll be ready for 2018 with my favorite @bpi_sports supplements, which are UP TO 40% off now through January 9
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Link in bio!! 💪🏼

Day 🏼of 2️⃣0️⃣1️⃣8️⃣ are you starting it off right? I know I am • • What better way to start the New Year than on a Monday?! If you’ve been waiting for your calling to get moving on your goals, well I’m not sure there will ever be a much clearer sign whatever they are, start working towards them! Start working out? 🏼 join a gym. Read more? 🏼 get to a book store. Be better about your diet? 🏼 clean out your fridge and pantry and get to a grocery store. Take action to achieve those goals....TODAY • • I know a lot of us focus on physical health going into new year so there’s no better way to set yourself up for success than by making sure you’re stocked. I’ll be ready for 2018 with my favorite @bpi_sports supplements, which are UP TO 40% off now through January 9 • • Link in bio!! 🏼 - 23 days ago

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I do not see anyone as my competition
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We do not share the same dreams, goals, ambition, intelligence, or perspective
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We are not the same
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Staying fueled by my squad @bpi_sports 💪🏼 get yours using code ‘ERICA’ for $aving$$$ (link in bio)

I do not see anyone as my competition • • We do not share the same dreams, goals, ambition, intelligence, or perspective • • We are not the same • • Staying fueled by my squad @bpi_sports 🏼 get yours using code ‘ERICA’ for $aving$$$ (link in bio) - 27 days ago

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What’s your why? 💭

What’s your why? 💭 - 29 days ago

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I like to keep it simple 🤷🏻‍♀️ all white meat turkey burger, brussels, and jasmine rice
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My go to protein sources are turkey (ground or burger form, sometimes cold cut when in a pinch though I try to avoid), eggs, chicken, cottage cheese, and yogurt. I don’t do fish/seafood much because it’s 💰💰💰 so that’s for special occasions
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I will forever keep dairy in my tummy - everyone’s so quick to knock it but I’ve got nothing against it. Until my bones tell me otherwise, I’m gon’ keep spooning it 😋 Similarly, a lot of people hate on white starches (like my beloved jasmine rice) but truth be told, a carb is a carb at the end of the day (IMO). Yes, of course there are varying health benefits - sweet pot > pop tart - but it all boils down to intake vs. output (again, IMO). My two cents: eat according to YOUR macros and/or goals, and what works for YOUR body. If you have digestive issues, food allergies, or simply know you don’t take well to certain foods then, yeah, your diet is certainly going to look a bit different from the gal or guy next to ya
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What are your thoughts on dairy? What’re your go to protein sources? How do you feel about carbs? Do you follow macros or do you take the bro diet approach? Feels on keto? Thoughts on the gluten free hype? Do you prioritize getting your micros in daily? Talk anything food, nutrition, and diet with me - I want to learn from you! 🤓

I like to keep it simple 🤷🏻‍♀️ all white meat turkey burger, brussels, and jasmine rice • • My go to protein sources are turkey (ground or burger form, sometimes cold cut when in a pinch though I try to avoid), eggs, chicken, cottage cheese, and yogurt. I don’t do fish/seafood much because it’s so that’s for special occasions • • I will forever keep dairy in my tummy - everyone’s so quick to knock it but I’ve got nothing against it. Until my bones tell me otherwise, I’m gon’ keep spooning it Similarly, a lot of people hate on white starches (like my beloved jasmine rice) but truth be told, a carb is a carb at the end of the day (IMO). Yes, of course there are varying health benefits - sweet pot > pop tart - but it all boils down to intake vs. output (again, IMO). My two cents: eat according to YOUR macros and/or goals, and what works for YOUR body. If you have digestive issues, food allergies, or simply know you don’t take well to certain foods then, yeah, your diet is certainly going to look a bit different from the gal or guy next to ya • • What are your thoughts on dairy? What’re your go to protein sources? How do you feel about carbs? Do you follow macros or do you take the bro diet approach? Feels on keto? Thoughts on the gluten free hype? Do you prioritize getting your micros in daily? Talk anything food, nutrition, and diet with me - I want to learn from you! 🤓 - 1 month ago

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PLZ READ 🤓 (likely relatable) 👉🏼 I haven't truly DLed in any shape or form in probably 8+ months but decided to give it a go this past weekend
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I've always HATED pulling because it's not an easy movement to nail properly and my lower back injury certainly doesn't help my efforts to do so. HOWEVER, I've recently been spending a lot of time reflecting, learning, setting goals, etc. (refer to previous post) and I realized that I was avoiding pulls because of invalid and self-imposed fears. Yeah, Miss scaredy cat over here
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When certain movements or lifts are more complex, I get intimidated. I don't want to fail (and I certainly don't want people to see me fail) and I just don't enjoy feeling or doing things that make me uncomfortable. BUT WHAT THE HELL IS GROWTH WITHOUT DISCOMFORT? Nonexistent, that's what
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I can't fear failure - especially this imaginary type that a lot of us create for ourselves (bruhhhh why do we do it?!) - and I refuse to anymore. If anything, I should have been terrified of all of the opportunities for success, improvement, and PRs I had been missing #FOMO hellooooo
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Point of this post (and proof of previous post) - try, fail, try again, improve, fail again, try another time...and so on. Whatever you do, don't ever NOT try. Don't stop, don't quit, don't let up
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P.S. - I also learned that my big girl courage comes partially from a solid scoop of @bpi_sports 1MR beforehand 🤣💁🏻‍♀️ link in bio and code ’ERICA’ for all the goodies

PLZ READ 🤓 (likely relatable) 🏼 I haven't truly DLed in any shape or form in probably 8+ months but decided to give it a go this past weekend • • I've always HATED pulling because it's not an easy movement to nail properly and my lower back injury certainly doesn't help my efforts to do so. HOWEVER, I've recently been spending a lot of time reflecting, learning, setting goals, etc. (refer to previous post) and I realized that I was avoiding pulls because of invalid and self-imposed fears. Yeah, Miss scaredy cat over here • • When certain movements or lifts are more complex, I get intimidated. I don't want to fail (and I certainly don't want people to see me fail) and I just don't enjoy feeling or doing things that make me uncomfortable. BUT WHAT THE HELL IS GROWTH WITHOUT DISCOMFORT? Nonexistent, that's what • • I can't fear failure - especially this imaginary type that a lot of us create for ourselves (bruhhhh why do we do it?!) - and I refuse to anymore. If anything, I should have been terrified of all of the opportunities for success, improvement, and PRs I had been missing #FOMO hellooooo • • Point of this post (and proof of previous post) - try, fail, try again, improve, fail again, try another time...and so on. Whatever you do, don't ever NOT try. Don't stop, don't quit, don't let up • • • P.S. - I also learned that my big girl courage comes partially from a solid scoop of @bpi_sports 1MR beforehand 🤣🏻‍♀️ link in bio and code ’ERICA’ for all the goodies - 1 month ago

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1
2️⃣0️⃣1️⃣8️⃣ coming in hot
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The new year is fast approaching but I’ve been thinking about my goals for a while now. I have bucketed them into three main categories: professional, personal, and physical
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Each has their own unique short and long term milestones but across the categories, I plan to emphasize and focus on GROWTH. In the past, I’ve sometimes been passive in the sense that I would shy away from things I didn’t think I could likely achieve or were just far beyond my capability. I have already SQUASHED this mindset and you better believe 2018 will be all about pushing and persevering. There’s no doubt that I’ll fail but I’ll fail FORWARD and try again. When the plan doesn’t work, never change the plan – change the approach
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So, what are your 2018 goals? Have you started thinking about them?! Share them below or send me messages. I’d love to hear what you’re prioritizing 😄

2️⃣0️⃣1️⃣8️⃣ coming in hot • • The new year is fast approaching but I’ve been thinking about my goals for a while now. I have bucketed them into three main categories: professional, personal, and physical • • Each has their own unique short and long term milestones but across the categories, I plan to emphasize and focus on GROWTH. In the past, I’ve sometimes been passive in the sense that I would shy away from things I didn’t think I could likely achieve or were just far beyond my capability. I have already SQUASHED this mindset and you better believe 2018 will be all about pushing and persevering. There’s no doubt that I’ll fail but I’ll fail FORWARD and try again. When the plan doesn’t work, never change the plan – change the approach • • So, what are your 2018 goals? Have you started thinking about them?! Share them below or send me messages. I’d love to hear what you’re prioritizing - 1 month ago

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One of the questions I received a few times surrounded EATING OUT (*gasp*). So, here’s my take on it
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I don’t eat out often and that’s a conscious decision I make. Sure, it’s enjoyable but eating out technically is supposed to be a treat and, somehow, over the years, it’s transformed into a normalcy for many. Anyhow, I personally aim to limit outings to once per week, if that. I know that when I eat out I’ll inevitably be eating more than my normal caloric intake regardless of what sort of “phase” I’m in. Here are a few things that I have found work well for me and maybe you might find some of my tid bits are helpful for your goals too
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BEFORE I go out to eat, I always get a workout in, whether it’s what I had planned for that day, a bit extra, or something completely unplanned (e.g., it was my rest day). It’s critical to get physical activity in so that you’ve at least burned some cals instead of having a sedentary day. I also intentionally stay low on my carbs and fats, knowing it’s a 12/10 guarantee my dining out experience will provide ample amounts of those. HOWEVER, I’ve learned through trial and error that it’s a careful balance – I cannot go too low on these macro buckets or else it’ll work to my disadvantage and I’ll end up eating like a maniac when I go out because I’m starved
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DURING the meal, I simply remain conscious! When ordering, I immediately rule out absurd choices (e.g., pasta dishes, those with no substantial protein source and/or blatantly high levels of fats, etc.). After I’ve ordered and I have my meal, I stay in tune with my hunger; while the food is always irresistible, I have to stop BEFORE I feel full…yes, before – because especially with these meals, that delay in response can hit hard. This is something I still need to practice each time and it never gets easier but I always feel much better when I follow this rule of thumb
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AFTER eating out, I’m right back on track! I personally have found two “next day” guidelines that have worked great for me...
[CONTINUED IN COMMENTS👇🏼]

One of the questions I received a few times surrounded EATING OUT (*gasp*). So, here’s my take on it • • I don’t eat out often and that’s a conscious decision I make. Sure, it’s enjoyable but eating out technically is supposed to be a treat and, somehow, over the years, it’s transformed into a normalcy for many. Anyhow, I personally aim to limit outings to once per week, if that. I know that when I eat out I’ll inevitably be eating more than my normal caloric intake regardless of what sort of “phase” I’m in. Here are a few things that I have found work well for me and maybe you might find some of my tid bits are helpful for your goals too • • BEFORE I go out to eat, I always get a workout in, whether it’s what I had planned for that day, a bit extra, or something completely unplanned (e.g., it was my rest day). It’s critical to get physical activity in so that you’ve at least burned some cals instead of having a sedentary day. I also intentionally stay low on my carbs and fats, knowing it’s a 12/10 guarantee my dining out experience will provide ample amounts of those. HOWEVER, I’ve learned through trial and error that it’s a careful balance – I cannot go too low on these macro buckets or else it’ll work to my disadvantage and I’ll end up eating like a maniac when I go out because I’m starved • • DURING the meal, I simply remain conscious! When ordering, I immediately rule out absurd choices (e.g., pasta dishes, those with no substantial protein source and/or blatantly high levels of fats, etc.). After I’ve ordered and I have my meal, I stay in tune with my hunger; while the food is always irresistible, I have to stop BEFORE I feel full…yes, before – because especially with these meals, that delay in response can hit hard. This is something I still need to practice each time and it never gets easier but I always feel much better when I follow this rule of thumb • • AFTER eating out, I’m right back on track! I personally have found two “next day” guidelines that have worked great for me... [CONTINUED IN COMMENTS🏼] - 2 months ago

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YOU GUYS!! Help me help you
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I want to engage and interact with you as much as I can via posts and stories. Let me know what you’d like to see in my content
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•
Workouts? Food/typical eating? How I approach mini cuts? Random rants and rambles or daily feels? How I stay motivated and how I get through days when I’m feeling unmotivated? Tips and tricks for hitting macros? Physique updates? Supplements I use daily?
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•
It can literally be anything...I want to serve as a resource for you and provide useful/helpful content. SOOOOO 👉🏼 Message me about what you need
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Just starting using @bpi_sports L-glutamine as an intra instead of post and I’m liking the switch. You can get yours or any other BPI products for 20% off using ‘ERICA’ at checkout. Link here or in bio -

http://bit.ly/2jNsWim

YOU GUYS!! Help me help you • • I want to engage and interact with you as much as I can via posts and stories. Let me know what you’d like to see in my content • • Workouts? Food/typical eating? How I approach mini cuts? Random rants and rambles or daily feels? How I stay motivated and how I get through days when I’m feeling unmotivated? Tips and tricks for hitting macros? Physique updates? Supplements I use daily? • • It can literally be anything...I want to serve as a resource for you and provide useful/helpful content. SOOOOO 🏼 Message me about what you need • • Just starting using @bpi_sports L-glutamine as an intra instead of post and I’m liking the switch. You can get yours or any other BPI products for 20% off using ‘ERICA’ at checkout. Link here or in bio - http://bit.ly/2jNsWim - 2 months ago

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30 Comments
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This is everything right now 🙌🏼

This is everything right now 🏼 - 2 months ago

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Egg whites & low moisture/part skim mozz on an English muff with a side of spinach salad (salsa, tomatoes, avo). Good balance of the micros and macros 🙌🏼🥚🧀🍞🥗

Egg whites & low moisture/part skim mozz on an English muff with a side of spinach salad (salsa, tomatoes, avo). Good balance of the micros and macros 🏼🥚🧀🥗 - 2 months ago

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Putting in the time & some #CashMeWorking #HowBowDah

Putting in the time & some #CashMeWorking #HowBowDah - 2 months ago

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Sometimes we need a reminder that we simply deserve those good things in life 😌💛

Sometimes we need a reminder that we simply deserve those good things in life - 3 months ago

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