AmberFL

Hi! I have been interested in getting my cert in Nutrition and Fitness. How do I go about that? Google is overwhelming *I don't have Instagram or anything like that, so hopefully its okay to reach out to you here*

I have been consistently lifting weights and doing cardio for 4 and half months now, This week I decided to lift heavier for some booty gains! A win for me was being able to lift heavy and actually do all the reps! whoop whoop!

https://docs.google.com/document/d/1H5JdcB6dXU3gAx0mf2QrzG2ZvscRlnVF3xjBfx8M74A/edit?usp=sharing I have been developing a workout Google Doc, these have been some of the workouts that I have done and its helped a ton! I am still adding to it and you can do any kind of variation!

this is a great idea! way to be ahead of the game!! For this weeks meal prep I did: Breakfast Sausage "McGriddles": Macros: 257cal 8.4g fat Carbs 13g Protein 28g Fiber 2g Serving size 2 regular or 1 biggun! I dip mine in 1tbls of lite syrup. 1C of Kodiak protein pancake mix 1C of egg whites 1/4C reduced fat cheese 16oz of Jenni-o Turkey Sausage Makes 6 Big muffins or 12 regular size cupcake size Then I bought of fruit, so I washed and cut it up put them in zip lock gallon bags for our lunches Veggies: broccoli, carrots that are washed and cut up Chicken breast that I cooked: I have been making wraps for lunches and then I use it for dinners Yogurt bark: Dannon lite and fit strawberry cheesecake yogurt and fage 0% yogurt, sprinkled strawberries on top and 1/8C of granola; spread on parchment paper and put in the freezer for a couple of hours then I took it out and broke it up and its in the freezer. Cottage Cheese Brownies (THESE ARE AMAZING!): Macros 79cal Fat 4.1g Carbs 19g Net carbs 2g Protein 6g Makes 6 servings (I baked in a 8x8 pan but I will do these again in muffin tin) 3/4C cottage cheese (I used 2% good culture) 1 egg 80g of swerve sugar 1/2 tsp of instant espresso powder 1 dash of salt 45g of Cacao Bliss or raw cacao powder (not Hershey's) 40 Dark Chocolate chips (I used Lillys)

Refried beans, deviled eggs, ricotta bake, yogurt

I swear I am so tired of hearing that! "Your getting too skinny" "your going to start looking sick" "Stop losing weight" "I don't want to hurt your feelings but you should just eat a little more" Like I realize this is the smallest I have ever been in my adult life, but I assure everyone that I am healthy and not starving myself. Even the surgeon and dietician said that I am eating more calories than someone at the same stage. I refuse to stop working out and refuse to stop eating how I eat to appease people. Ran over thanks for listening!

Holy ish! you look fantastic!!! you looked great before but the after picture you are gleaming! 🤩

It is intimidating! However, everyone has a goal who goes to the gym and frankly no one is paying attention to anyone. Most people are heads down, ear buds in and going to work. I was the same way! Scared to try to new machines, didn't want to be that fat girl trying the stair master only to get off after 5min. BUT I did it and am improving. You stepped in and, made a goal to go at least 2x a week and that my friend is a huge accomplishment! Good on you!! You got this!

gorgeous! I am getting my hurr done today today!

is this a sweet treat?

you look phenomenal!

yes! much rather have the pooch! winglets omgsh what a perfect word hahah! I am proud of my winglets, I cant use them to fly away anymore 🤣

I am my own worst critic LOL and thank you!! ❤️

You might be a lucky one lol! I lost mine quick, like the one of the first things to go lol Honestly I wish I could do the surgery like yesterday and the plastic surgeon said I could but I know I should wait till I am minimum 1year post op. Just the smarter thing to do. I will probably get back lash and be told to wait 18m-2yrs but I don't wanna so I'm not gonna lol I live in CA and its so damn expensive just for a lift and augmentation and all the other stuff its 18k *gag* Your right, just need to find the time too! hahah

its been a weird week! Im glad its Friday here and my work day is done in 6hours lol! a GG?! wow I am sure you have nice boobies still even with the weight loss. I think with the weight loss and breastfeeding two of my children for over a year my boobs were like ya there is no way your coming back from this. So booby surgery is a must for me lol! Hoping to have a chillax weekend! You as well and get those lashes girl!!! I am thinking about it too but I spend way too much money on myself as it is hahahah

My week has been decent, school for the kids is almost starting so that is exciting, I have a son who is going into 7th grade, daughter who is going into 2nd grade and a 2.5 rambunctious crazy toddler boy. So school shopping and haircuts are in our future next week! I finished my last final for my bachelors degree on Saturday so I will be getting that degree soon! Cannot wait!!! Probably the funniest thing that happened this week is that I went to F45 and my pants split right in the booty crack LOL!! So I ended up tucking in my top to continue my workout. I looked so silly but meh! still got a good workout in. My eating is not as strict as I was before but still tracking and maintaining a good caloric input and getting in around 120-150g of protein a day. Need to work on water more. Working on my food relationship and how its okay to have things in moderation is okay and healthy! Lately, I been having some accepting my new body issues, I went from a DD to A bra size and I am just not coping well LOL I officially am no longer wearing a bra because bralettes or pasties is all I need. The skin that is wrinkly and saggy regardless of how much I work out, its a reminder of how long I put my body through physical abuse and how there will always be remnants of it. I did however put a down payment on a surgeon for breast augmentation for Jan. Which I know I know I should wait longer but that will be a year and if I need them redone or fixed I'll pay for it. Plastics and my sleeve surgeon told me to wait the year. I will wait another year or 2 for my tummy tuck or 360 lift. My department lost 3 people within a month, 2 of which were tenured so this stings. My workload just got A WHOLE LOT BIGGER. Its going to be more stressful- so going to work with all my tools and make sure I don't eat my stress away. This week is my *spa week* Today- tanning & Brows, Monday- getting my hair did, Wednesday- Nails, so this is my week of treating myself for all my accomplishments thus far. I figure I should treat myself with something other than food. Anyways I needed this outlet more than I thought. LOL Thanks for reading if you did!

you got this!! Sometimes we self-sabotage and this journey will not be perfect! been there! I definitely have had times where I eat something I know isn't great but I do. Like you said what's done is done, you moved on and back on track! Everything in moderation! its life we cant eat like rabbits forever. We will end up being miserable hags hahah *at least this what I tell myself when I have a few bites of Ben and Jerrys tehe*

I am flabby pre and post surgery lol! My thighs hang a lot, no matter how much I have been working out, they aren't firming up so that is going to be something surgery will only fix, I still have wings...more like mini wings LOL but the working out has helped A TON! You can see the mini wings and the wrinkles LOL! but I am not embarrassed by them. The only thing is that they super wrinkly if I am doing push ups and just the skin is hanging hahaha I definitely suggest even light lifting.

I cant lie, I teared up reading this (I think I am due for my lady time so extra emotional LOL) Thank you so so so much for saying all this. You are absolutely right with everything you said. moderation is key. Following my program is key. Staying active and tracking is key. Being able to find what is sustainable for the rest of my life is key. your right ice cream is good for the soul damn it! lol! I need to be okay with just allowing myself that treat then overthinking a couple of bites. Being strict and depriving myself is how I gained my 100lbs back after I lost in my 20's so your right, allowing myself to eat like that, not in huge portions and tracking it, then not eating like that the rest of the week and self sabotaging because I ate something bad. I walk into my work, and they have a picture on the TV screen in the lobby, that shuffles through pics of the company, and I am in a couple of them at 300lbs. Its a daily reminder that I never ever want to be that big again. I looked so uncomfortable and unhappy. Thank you again! ❤️

I am not preventing more weight loss however I am not a fan of how thin I am right now. I work out to build muscle but I like being curvy and I am looking pretty flat now lol I felt really good and *think* I looked good at about 175-180 Not that I don't feel good where I am at, but I am would okay with where I am at. My surgeon said that same lol But like you said I am not letting my foot off the gas, still working out 6days a week, tracking my food and prioritizing protein which I plan to do for the rest of my life. Thank you I am loving joining this new life!

I had a baby food maker for my babies and I thought it was more work than what it was worth if I am being honest.

Thank you for saying that! I worry that I eat too much, I too, eat every 1.5-2hrs small meals and my days are long. I also feel like all I do is think about food, and think about my next work out instead of enjoying what I look like. I think its become an unhealthy obsession. My cravings for sweets are coming back full force. Last night I ended up drinking a zero sugar Nestle hot chocolate 2tb for 25 cal with unsweetened almond milk and hot water so iI would refrain from eating Ben & Jerrys ice cream that's in the freezer. I have found myself with a TBL measuring spoon eating 1 or 2 different flavors. Then I freak out and weigh myself. Or the kids are eating M&M's ill grab 1 or 2. My restriction is not fierce even though I wish it was! I have only overate 1x and I haven't felt that feeling again and never want to, which is why I stick to small meals. No more than 3-4oz total. I was at 1000 cal for a couple of months it wasn't till recently I creeped up to 1300 but my body seems to be happier here. Last couple of days I have been eating 1450-1500 and still lost a lb. I do track everything even my little bites, licks and tastes but ya know they aren't super accurate. *sigh* I am an overthinker and this is not the first time I have lost 100lbs (did it with Weight Watchers in my 20's before having kids) and I gained my weight back after a year so I can't get out of my own head.

yes! the clothes thing, I keep thinking there is just no way I fit into a size 4 then I slip them on. Its a mind eff lol or like a size small top? whattttt me?! yea its crazy!

I feel like it happened soooo quick that Its hard to believe. I have days where I feel like I am going to wake up realize this was a dream and I am miserable and 300lbs again.

I love Sydney Cummings! She is actually where I started with home workouts before I got the nerve to hit the gym LOL I try to be structured but I don't even know where to go. I try and match up workouts like your workouts, but then I feel like I am doing too much shoulders and back or too much glutes. I feel like working out is a total science! What about your food intake? I am not sure if I am eating too much? But I never feel overly full just satisfied, idk if that makes sense. I am not sure if its because I am not eating enough or I messed up my sleeve. I am still losing weight when I am trying not to. I looked up what my "maintenance calories" would be and its 2200ish, Ya no way can I eat that much.