Her Healthy Habits

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๐Œ๐ž๐ž๐ญ ๐’๐š๐ซ๐š ๐Š๐ง๐จ๐ฐ๐ฅ๐ž๐ฌ, ๐š ๐ฌ๐ฎ๐ฉ๐ž๐ซ ๐ฆ๐จ๐ฆ ๐ข๐ง ๐ก๐ž๐ซ ๐Ÿ’๐ŸŽ๐ฌ ๐ฐ๐ก๐จ ๐ฅ๐จ๐ฌ๐ญ ๐จ๐ฏ๐ž๐ซ ๐Ÿ๐Ÿ•-๐ฅ๐›๐ฌ & ๐Ÿ๐Ÿ“-๐ข๐ง๐œ๐ก๐ž๐ฌ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐จ๐ฎ๐ซ ๐Œ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐œ ๐‘๐ž๐ฌ๐ž๐ญ ๐’๐ฒ๐ฌ๐ญ๐ž๐ฆ! Sara was...
01/17/2024

๐Œ๐ž๐ž๐ญ ๐’๐š๐ซ๐š ๐Š๐ง๐จ๐ฐ๐ฅ๐ž๐ฌ, ๐š ๐ฌ๐ฎ๐ฉ๐ž๐ซ ๐ฆ๐จ๐ฆ ๐ข๐ง ๐ก๐ž๐ซ ๐Ÿ’๐ŸŽ๐ฌ ๐ฐ๐ก๐จ ๐ฅ๐จ๐ฌ๐ญ ๐จ๐ฏ๐ž๐ซ ๐Ÿ๐Ÿ•-๐ฅ๐›๐ฌ & ๐Ÿ๐Ÿ“-๐ข๐ง๐œ๐ก๐ž๐ฌ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐จ๐ฎ๐ซ ๐Œ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐œ ๐‘๐ž๐ฌ๐ž๐ญ ๐’๐ฒ๐ฌ๐ญ๐ž๐ฆ!

Sara was just like many of us, trying hard to lose weight but never seeing the results.

She was exercising, eating right, but nothing changed.

She felt stuck and almost gave up.

But then, Sara found our TONE UP Program and thatโ€™s when everything changed for her!

With guidance from her 1:1 Coach and a Nutrition Plan made just for her, all the guesswork was taken out of exactly what she needed to do to start seeing resultsโ€ฆ

We told her exactly what to eat, when to eat, and how much. We even told her how much and what type of exercise to do to save her time and her 1:1 Coach was there to help her stay on track.

Even during holidays and eating out, Sara kept losing fat. She wasn't just following a diet; she was changing her lifestyle.

And guess what?

She lost over 17 lbs and 15 inches! ๐Ÿคฏ

Now, she's more energetic, confident, and doesn't waste time on workouts that don't work.

She's living her best life, all year round!

And what did Sara have to say about joining our program, you ask?

She had gone on to sayโ€ฆ

๐‘ถ๐’๐’† ๐’๐’‡ ๐’•๐’‰๐’† ๐’ƒ๐’†๐’”๐’• ๐’…๐’†๐’„๐’Š๐’”๐’Š๐’๐’๐’” ๐‘ฐโ€™๐’—๐’† ๐’Ž๐’‚๐’…๐’† ๐’˜๐’‚๐’” ๐’‡๐’Š๐’๐’‚๐’๐’๐’š ๐’‘๐’–๐’๐’๐’Š๐’๐’ˆ ๐’•๐’‰๐’† ๐’•๐’“๐’Š๐’ˆ๐’ˆ๐’†๐’“ ๐’‚๐’๐’… ๐’„๐’๐’Ž๐’Ž๐’Š๐’•๐’•๐’Š๐’๐’ˆ ๐’•๐’ ๐’•๐’‰๐’Š๐’” ๐’‘๐’“๐’๐’ˆ๐’“๐’‚๐’Ž. ๐‘ฉ๐’†๐’„๐’๐’Ž๐’Š๐’๐’ˆ ๐’‚ ๐’‰๐’†๐’‚๐’๐’•๐’‰๐’Š๐’†๐’“ ๐’Ž๐’† ๐’‡๐’๐’“ ๐’Ž๐’† ๐’‚๐’๐’… ๐’Ž๐’š ๐’‡๐’‚๐’Ž๐’Š๐’๐’šโ€ฆ๐‘ฐโ€™๐’… ๐’…๐’ ๐’Š๐’• ๐’‚ ๐’•๐’‰๐’๐’–๐’”๐’‚๐’๐’… ๐’•๐’Š๐’Ž๐’†๐’” ๐’๐’—๐’†๐’“!

๐‘จ๐’๐’… ๐‘ฐ ๐’„๐’๐’–๐’๐’…๐’โ€™๐’• ๐’‰๐’‚๐’—๐’† ๐’‚๐’”๐’Œ๐’†๐’… ๐’‡๐’๐’“ ๐’‚ ๐’Ž๐’๐’“๐’† ๐’”๐’–๐’‘๐’‘๐’๐’“๐’•๐’Š๐’—๐’† ๐’‚๐’๐’… ๐’†๐’๐’„๐’๐’–๐’“๐’‚๐’ˆ๐’Š๐’๐’ˆ ๐’„๐’๐’‚๐’„๐’‰ ๐’•๐’ ๐’ˆ๐’–๐’Š๐’…๐’† ๐’Ž๐’† ๐’•๐’‰๐’“๐’๐’–๐’ˆ๐’‰ ๐’•๐’‰๐’Š๐’” ๐’‹๐’๐’–๐’“๐’๐’†๐’š! ๐Ÿซถ๐Ÿป #๐’•๐’†๐’‚๐’Ž๐’•๐’‚๐’๐’…๐’†๐’Ž๐’‡๐’๐’๐’Š๐’‡๐’†

Super proud of you, Sara and the incredible progress you made!

Coach Amelia

๐™‹.๐™จ. ๐‘พ๐’‚๐’๐’• ๐’•๐’ ๐’ƒ๐’† ๐’๐’Š๐’Œ๐’† ๐‘บ๐’‚๐’“๐’‚? ๐‘ฐ ๐’‰๐’‚๐’—๐’† ๐™๐™ƒ๐™๐™€๐™€ ๐’”๐’‘๐’๐’•๐’” ๐’๐’†๐’‡๐’• ๐’‡๐’๐’“ ๐’๐’‚๐’…๐’Š๐’†๐’” ๐’˜๐’‰๐’ ๐’˜๐’‚๐’๐’• ๐’•๐’ ๐’…๐’“๐’๐’‘ 15-25 ๐’๐’ƒ๐’” ๐’ƒ๐’†๐’‡๐’๐’“๐’† ๐’”๐’–๐’Ž๐’Ž๐’†๐’“ ๐’˜๐’Š๐’•๐’‰ ๐’๐’–๐’“ ๐‘ด๐’†๐’•๐’‚๐’ƒ๐’๐’๐’Š๐’„ ๐‘น๐’†๐’”๐’†๐’• ๐‘บ๐’š๐’”๐’•๐’†๐’Ž! ๐‘ฐ๐’๐’•๐’†๐’“๐’†๐’”๐’•๐’†๐’…?

๐‘ช๐’๐’Š๐’„๐’Œ ๐’•๐’‰๐’† ๐’๐’Š๐’๐’Œ ๐’Š๐’ ๐’Ž๐’š ๐’ƒ๐’Š๐’!

I have EXCITING news for YOU! And if youโ€™re a woman who has been struggling to lose fat, listen up because this post is ...
01/15/2024

I have EXCITING news for YOU!

And if youโ€™re a woman who has been struggling to lose fat, listen up because this post is just for you.

My team and I at Tandem have been working hard behind the scenes updating our womenโ€™s Fat Loss Strategiesโ€ฆ

โ€ฆ And after months of hard work, Iโ€™m excited to announce the release of our Metabolic Reset System - our BRAND NEW Womenโ€™s Fat Loss System.

What does this mean for you?

This means that if youโ€™re a woman who has been struggling with losing weight and youโ€™re ready to reset your metabolism, balance your hormones, and lose fat for good, we have THE solution for you.

But thereโ€™s a catch.

Thereโ€™s only one of me and quite a few of you so Iโ€™m only able to accept 5 women.

Curious about what this opportunity includes?

โค๏ธ When you work 1:1 with me through our Metabolic Reset System, youโ€™ll get:
โœจElite 1:1 Accountability from me, your personal Tandem Nutrition Coach
โœจCustomized, Nutrition Plan Made For You
โœจCustomized, Training Program
โœจUnlimited Customized Meal Plans
โœจPersonalized Guidance through our Metabolic Reset System
โœจAnd Moreโ€ฆ

If youโ€™re finally ready to learn how to lose fat for good so you never have to:

โŒ Struggle with losing fat EVER again
โŒ Worry about being stuck in an endless cycle of yo-yo dieting
โŒWaste time working hard and without ever seeing any progress
โŒ Feel frustrated from countless failed fad diet attempts

โ€ฆThen click the link in my bio and apply for one of the coaching spots Iโ€™m opening up.
The Deadline to apply is THIS Friday at 10PM EST

โ€ฆ So donโ€™t WAITโ€ฆ
I know these 5 spots will fill up sooner than that!

Click the link in my bio and letโ€™s make 2024 the year you finally achieve your goals.

Excited to hear from you!
Coach Amelia

Only 4 ingredients! Such a great high volume snack!! -2 caramel rice cakes -PB2-Lilyโ€™s mini chocolate chips melted -topp...
05/20/2023

Only 4 ingredients! Such a great high volume snack!!
-2 caramel rice cakes
-PB2
-Lilyโ€™s mini chocolate chips melted
-topped with crushed cashews

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

01/23/2023

If I created a step-by-step guide outlining exactly how to create workouts to build muscle & lose fat would you be interested in a copy?Comment below!!

Just a colorful meal to brighten your day!
11/29/2021

Just a colorful meal to brighten your day!

5 Roma Tomatoes 1TBS Minced Garlic 1TBS Extra Virgin Olive Oil 1TBS Balsamic VinegarDash of SaltDash of PepperBasil Top...
09/11/2021

5 Roma Tomatoes
1TBS Minced Garlic
1TBS Extra Virgin Olive Oil
1TBS Balsamic Vinegar
Dash of Salt
Dash of Pepper
Basil
Topped on Kroger seasoned bread(found in bakery)
Garnished with Kroger glaze

Breakfast Bowl ๐Ÿ˜‹Roasted Sweet Potatoes (seasoned with creole,salt, pepper, garlic) Target seasoned Black beans (a must!)...
08/08/2021

Breakfast Bowl ๐Ÿ˜‹
Roasted Sweet Potatoes (seasoned with creole,salt, pepper, garlic)
Target seasoned Black beans (a must!)
Eggs
Turkey sausage

Bruschetta Pizza๐Ÿ•1 package of stonefire artisan flatbreadLow-Fat mozzarella 1 container of Trader Joeโ€™s bruschetta Olive...
05/28/2021

Bruschetta Pizza๐Ÿ•
1 package of stonefire artisan flatbread
Low-Fat mozzarella
1 container of Trader Joeโ€™s bruschetta
Olive oil
Minced garlic
Balsamic Glaze

1. Heat oven to 425. Lightly brush olive oil onto crust and sprinkle on minced garlic.
2. Add a little bit of mozzarella and place in the oven on a baking sheet for 9ish minutes!
3. Add bruschetta on top and drizzle with balsamic glaze! We topped it with a bit of leftover Parmesan cheese!

Made a big batch of fruit salad! Try this dressing to help keep your fruit fresh! I did not measure when making this dre...
05/26/2021

Made a big batch of fruit salad! Try this dressing to help keep your fruit fresh! I did not measure when making this dressing , so feel free to adjust as these are an estimate!

1/4C Lemon Juice
2-3TBS of honey
2-3tsp of poppy seeds

Put this together to have for the week! Pasta Salad 1 box tri-colored rotini pasta-cooked and rinsed with cold water 1 b...
05/24/2021

Put this together to have for the week!
Pasta Salad
1 box tri-colored rotini pasta-cooked and rinsed with cold water
1 bottle of Olive Garden light Italian dressing
1 English cucumber-diced
1 can of pitted black olives-sliced
3 Roma tomatoes-diced
1/2 Block of cheddar cheese cut into mini cubes
1 package of mini turkey pepperonis
Dried Oregano to taste

๐Ÿ˜ Simple, but oh so good! Brown rice Roasted Sweet Potatoes Shrimp Trader Joeโ€™s frozen peppersTrader Joeโ€™s Cilantro Dres...
04/28/2021

๐Ÿ˜ Simple, but oh so good!
Brown rice
Roasted Sweet Potatoes
Shrimp
Trader Joeโ€™s frozen peppers
Trader Joeโ€™s Cilantro Dressing ๐Ÿ™Œ๐Ÿผ

Caramel Coconut Cookies -1C Unsweetened Shredded Coconut toasted @350 for 5ish minutes -1C Dates -1 Pack Vanilla Almond ...
04/24/2021

Caramel Coconut Cookies
-1C Unsweetened Shredded Coconut toasted @350 for 5ish minutes
-1C Dates
-1 Pack Vanilla Almond Butter or any nut butter
-1/4C Chocolate Chips
*-1/4tsp of coconut oil to help thin out the melted chocolate. I only used it to make the pictures look pretty for you! ๐Ÿ˜‚

1. Add coconut,dates,and nut butter to food processor or blender. Mixture will be crumbly/sticky
2. Use a small cookie scoop or a 1TBS spoon to scoop cookies out on parchment paper! I used a tbs and it made 12 cookies. You can either flatten them or keep them round.
3. Pop cookies in the freezer while melting the chocolate and oil! If you want them to look pretty you can add the chocolate to a small plastic snack bag and cut the corner to drizzle the chocolate evenly!
4. After you drizzle the cookies with chocolate, pop them in the freezer for about 10 minutes so chocolate can harden. You can then place them in an air tight container and store them in the fridge!

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