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    Jessica Feely
    @jessicafeely

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Back Day Workout Ideas from @sophieaustin93 🔽🔽🔽🔽🔽🔽🔽🔽🔽 ✌🏼
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➖Seated Rope Rows 12 reps 3 sets .
➖Single Arm Dumbbell Row 12 reps 3 sets .
➖Close Grip Lat Pulldown 12 reps 3 sets .
➖Behind The Neck Pulldown 12 reps 3 sets .
➖Wide Grip Seated Row 12 reps 3 sets . 😘
#ShredzWithSophie #mondaymotivation #workout #backworkout #monday #motivationmonday #transformationtuesday #fitfam #workout #backday #weightloss #muscles #girlswholift #gym #healthy
Back Day Workout Ideas from @sophieaustin93 🔽🔽🔽🔽🔽🔽🔽🔽🔽 ✌🏼 . ➖Seated Rope Rows 12 reps 3 sets . ➖Single Arm Dumbbell Row 12 reps 3 sets . ➖Close Grip Lat Pulldown 12 reps 3 sets . ➖Behind The Neck Pulldown 12 reps 3 sets . ➖Wide Grip Seated Row 12 reps 3 sets . 😘 #ShredzWithSophie  #mondaymotivation  #workout  #backworkout  #monday  #motivationmonday  #transformationtuesday  #fitfam  #workout  #backday  #weightloss  #muscles  #girlswholift  #gym  #healthy 
It’s a fundamental change of perspective that yields pretty fantastic results. You will never be happy if you always wait to be where you want to be. Take the time now. Love yourself, appreciate yourself, nurture yourself. 
#healthyfood #healthymom #cleanfood #cleaneating #fitfam #iifymgirls #nutrition #ketodiet #keto #ketogenic #healthy #healthyliving #instagood #instafoodie #goodful #inspiration #selflove #respect #weightloss #journey #love #motivation #quote #instaquote #instagood #pyschologyofeating #selfjourney #focus 
Quote Cred : Psychology of Eating
It’s a fundamental change of perspective that yields pretty fantastic results. You will never be happy if you always wait to be where you want to be. Take the time now. Love yourself, appreciate yourself, nurture yourself. #healthyfood  #healthymom  #cleanfood  #cleaneating  #fitfam  #iifymgirls  #nutrition  #ketodiet  #keto  #ketogenic  #healthy  #healthyliving  #instagood  #instafoodie  #goodful  #inspiration  #selflove  #respect  #weightloss  #journey  #love  #motivation  #quote  #instaquote  #instagood  #pyschologyofeating  #selfjourney  #focus  Quote Cred : Psychology of Eating
Dinner Recipe Idea: One-Pan Chicken Parmesan and Veggie Skillet

Ingredients:

2 tablespoons all-purpose or gluten free flour 
1 teaspoon salt, divided

¾ teaspoon ground black pepper, divided

1 large egg

2 tablespoons plain bread crumbs

2 teaspoons olive oil

1 boneless, skinless chicken breast

½ teaspoon minced garlic (about 1 small clove)

¼ teaspoon red pepper flakes

1 ½ cups diced eggplant (about half a small eggplant)

1 cup crushed tomatoes, with juice

1 slice fresh mozzarella

1 tablespoon chopped fresh basil

Preparation:

1. Preheat oven to 375°F (190˚C). 2. Combine flour with ½ teaspoon salt and ½ teaspoon pepper in a wide bowl. Crack egg into another bowl, whisk it, and place bread crumbs into a third bowl.

3. Coat chicken in flour, then egg, then bread crumbs.

4. Heat 1 ½ teaspoons olive oil in a skillet over medium heat. Cook chicken breast until crispy and golden, about 3 minutes on each side. Remove chicken from pan and set aside.

5. Add remaining olive oil, garlic, red pepper flakes, and eggplant to pan and cook until tender, about 3 minutes.

6. Add remaining salt and pepper and crushed tomatoes. Remove pan from heat, top with chicken breast, and place mozzarella on top.

7. Bake until cheese is melted, about 12 minutes.

8. Garnish with chopped basil.

9. Enjoy!
Dinner Recipe Idea: One-Pan Chicken Parmesan and Veggie Skillet Ingredients: 2 tablespoons all-purpose or gluten free flour 1 teaspoon salt, divided ¾ teaspoon ground black pepper, divided 1 large egg 2 tablespoons plain bread crumbs 2 teaspoons olive oil 1 boneless, skinless chicken breast ½ teaspoon minced garlic (about 1 small clove) ¼ teaspoon red pepper flakes 1 ½ cups diced eggplant (about half a small eggplant) 1 cup crushed tomatoes, with juice 1 slice fresh mozzarella 1 tablespoon chopped fresh basil Preparation: 1. Preheat oven to 375°F (190˚C). 2. Combine flour with ½ teaspoon salt and ½ teaspoon pepper in a wide bowl. Crack egg into another bowl, whisk it, and place bread crumbs into a third bowl. 3. Coat chicken in flour, then egg, then bread crumbs. 4. Heat 1 ½ teaspoons olive oil in a skillet over medium heat. Cook chicken breast until crispy and golden, about 3 minutes on each side. Remove chicken from pan and set aside. 5. Add remaining olive oil, garlic, red pepper flakes, and eggplant to pan and cook until tender, about 3 minutes. 6. Add remaining salt and pepper and crushed tomatoes. Remove pan from heat, top with chicken breast, and place mozzarella on top. 7. Bake until cheese is melted, about 12 minutes. 8. Garnish with chopped basil. 9. Enjoy!
Super easy and healthy breakfast  or whenever you want something quick! Recipe below! 🔽🔽🔽
Ingredients:

⅓ cup plain nonfat Greek yogurt

¼ cup unsweetened almond milk

1 small banana, sliced and frozen, plus more for serving

1 cup frozen strawberries, plus more for serving

1 tablespoon unsweetened toasted coconut flakes

1 tablespoon toasted pumpkin seeds

Preparation:

1. In a blender, combine the Greek yogurt, almond milk, banana, and strawberries and blend until smooth.

2. Transfer to a serving bowl and top with coconut flakes, pumpkin seeds, and additional sliced banana and strawberries.

3. Enjoy

#healthy #healthyeating #cleanfood #organic #healthybreakfast #nutrition #fitfam #vegetarian #vegan #healthyfood #recipes #breakfast #delicious
Super easy and healthy breakfast or whenever you want something quick! Recipe below! 🔽🔽🔽 Ingredients: ⅓ cup plain nonfat Greek yogurt ¼ cup unsweetened almond milk 1 small banana, sliced and frozen, plus more for serving 1 cup frozen strawberries, plus more for serving 1 tablespoon unsweetened toasted coconut flakes 1 tablespoon toasted pumpkin seeds Preparation: 1. In a blender, combine the Greek yogurt, almond milk, banana, and strawberries and blend until smooth. 2. Transfer to a serving bowl and top with coconut flakes, pumpkin seeds, and additional sliced banana and strawberries. 3. Enjoy #healthy  #healthyeating  #cleanfood  #organic  #healthybreakfast  #nutrition  #fitfam  #vegetarian  #vegan  #healthyfood  #recipes  #breakfast  #delicious 
So much truth to what he says below!! 🙌👊#truthbomb 🔽🔽🔽 I used to think the key to being happy was losing weight.

Seriously. It's ALL I thought about. Every single day.
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“I can't wait to be lean! Then I can start enjoying life"
“As soon as I have a bicep peak & six-pack abs... THEN I'll feel confident enough to go out"
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I mean, can you blame me? Pop culture and social media platforms are chock-full of half-nakie hot people smiling 'n' laughing. They're basically saying "be more like us!" Throw on top of that the thousands of advertisments saying things like, "20 lbs to a skinner & happier you!" and it's no wonder we get duped into thinking weight loss is the answer to all our woes.
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Well, truth is, it's not. Not even close.
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Sure, in the short-term it can make you feel a bit better. But it's equivalent to putting a band-aid on a sword wound. Eventually, whatever deeper reasons you have for being unhappy are going to bleed through.
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And I know that's not exactly "sunshine & rainbows" news. It's not as motivating as a "20 lbs & happier in 20 days" diet advertisement. But it's the truth, and the sooner you accept it, the sooner you can start making real change.
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Don't worry — there's a happy solution to all this doom & gloom 🤗
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Instead of losing weight to be happy, flip the script. Start working on your happiness NOW. Like, right meow. Start choosing to be happy and think of losing weight as a way to better yourself and express self-love.
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On the outside, you're still just losing weight. But on the inside, it'll make a world of difference ❤️
——— #truth
So much truth to what he says below!! 🙌👊#truthbomb  🔽🔽🔽 I used to think the key to being happy was losing weight. Seriously. It's ALL I thought about. Every single day. - “I can't wait to be lean! Then I can start enjoying life" “As soon as I have a bicep peak & six-pack abs... THEN I'll feel confident enough to go out" - I mean, can you blame me? Pop culture and social media platforms are chock-full of half-nakie hot people smiling 'n' laughing. They're basically saying "be more like us!" Throw on top of that the thousands of advertisments saying things like, "20 lbs to a skinner & happier you!" and it's no wonder we get duped into thinking weight loss is the answer to all our woes. - Well, truth is, it's not. Not even close. - Sure, in the short-term it can make you feel a bit better. But it's equivalent to putting a band-aid on a sword wound. Eventually, whatever deeper reasons you have for being unhappy are going to bleed through. - And I know that's not exactly "sunshine & rainbows" news. It's not as motivating as a "20 lbs & happier in 20 days" diet advertisement. But it's the truth, and the sooner you accept it, the sooner you can start making real change. - Don't worry — there's a happy solution to all this doom & gloom 🤗 - Instead of losing weight to be happy, flip the script. Start working on your happiness NOW. Like, right meow. Start choosing to be happy and think of losing weight as a way to better yourself and express self-love. - On the outside, you're still just losing weight. But on the inside, it'll make a world of difference ❤️ ——— #truth 
Avocados are the best! 
Which one would you choose for breakfast?! 🍳🥑✨
🔽🔽🔽
Baked Avocado Eggs 4 Ways
Servings: 4
INGREDIENTS 
2 avocados 
4 eggs
Salt, to taste
Pepper, to taste
TOPPING OPTIONS:
Bacon bits
Cherry tomatoes, quartered
Basil, chopped
Cheddar cheese, shredded
Chives, chopped
🔽🔽🔽
PREPARATION
1. Preheat oven to 400°F/200°C.
2. Slice the avocados in half and remove the pits. 
3. Place the avocado halves on a baking sheet and scoop out some of the flesh to make a bigger hole. 
4. Crack one egg into each hole and season with salt and pepper. 
5. Top with toppings of choice and bake for 15 minutes or until yolk reaches desired consistency. 
6. Sprinkle with fresh herbs and enjoy!
Avocados are the best! Which one would you choose for breakfast?! 🍳🥑✨ 🔽🔽🔽 Baked Avocado Eggs 4 Ways Servings: 4 INGREDIENTS 2 avocados 4 eggs Salt, to taste Pepper, to taste TOPPING OPTIONS: Bacon bits Cherry tomatoes, quartered Basil, chopped Cheddar cheese, shredded Chives, chopped 🔽🔽🔽 PREPARATION 1. Preheat oven to 400°F/200°C. 2. Slice the avocados in half and remove the pits. 3. Place the avocado halves on a baking sheet and scoop out some of the flesh to make a bigger hole. 4. Crack one egg into each hole and season with salt and pepper. 5. Top with toppings of choice and bake for 15 minutes or until yolk reaches desired consistency. 6. Sprinkle with fresh herbs and enjoy!
For real tho 🙄😏😂 #motivationmonday
#jk
I created a health group on FB to offer friends accountability and motivation. We are starting a new theme tomorrow called "New Year Revolution 2018". If you're wanting accountability, motivation, health tips, ideas, recipes, workout tips, and more...drop a comment below and I'll pop you in. ALL health goals welcome! No matter if you're just trying to start a healthy new habit like cutting out soda, lose 10lbs for a cruise, or truly become your healthiest self...we are all in it to support one another. No wrong way to make healthy changes...unless it involves binge eating chocolates on your couch watching Netflix all day...😂😂🤔🤣 Who wants in?

#healthyfood #energy #healthyliving #healthylifestyle #healthyhappythriving #fitfam #girlswholift #vegan #vegetarian #keto #nutrition #cleaneating #workout #newyear #goals #healthyhabits
I created a health group on FB to offer friends accountability and motivation. We are starting a new theme tomorrow called "New Year Revolution 2018". If you're wanting accountability, motivation, health tips, ideas, recipes, workout tips, and more...drop a comment below and I'll pop you in. ALL health goals welcome! No matter if you're just trying to start a healthy new habit like cutting out soda, lose 10lbs for a cruise, or truly become your healthiest self...we are all in it to support one another. No wrong way to make healthy changes...unless it involves binge eating chocolates on your couch watching Netflix all day...😂😂🤔🤣 Who wants in? #healthyfood  #energy  #healthyliving  #healthylifestyle  #healthyhappythriving  #fitfam  #girlswholift  #vegan  #vegetarian  #keto  #nutrition  #cleaneating  #workout  #newyear  #goals  #healthyhabits 
I've been thinking about a word or mantra that I want to take on for this 2018 year. I came across this quote and it really stuck with me. I think that authenticity doesn't come easy to everyone. It's something that I want to be better at for sure. In my daily life I am very authentic and I don't try to be like anyone else. I do me. But portraying that online is a challenge because it means being more vulnerable to the masses. It means sometimes lifting up that curtain and letting people into your daily life even though it's not perfect. 
That is my goal for this year, being more transparent and showing more of who I really am on social media, regardless about what anyone else thinks....because let's face it, there will always be haters and people with differing opinions. I'm looking forward to this year and all the changes and growth it'll bring! What is one word that describes your goals and ambitions for this year? I'd love to hear it below!

#dailyquotes #authenticity #blogger #healthylifestyle #mama #doingme #happy #grateful #entrepreneur #goodenergy #inspiration
I've been thinking about a word or mantra that I want to take on for this 2018 year. I came across this quote and it really stuck with me. I think that authenticity doesn't come easy to everyone. It's something that I want to be better at for sure. In my daily life I am very authentic and I don't try to be like anyone else. I do me. But portraying that online is a challenge because it means being more vulnerable to the masses. It means sometimes lifting up that curtain and letting people into your daily life even though it's not perfect. That is my goal for this year, being more transparent and showing more of who I really am on social media, regardless about what anyone else thinks....because let's face it, there will always be haters and people with differing opinions. I'm looking forward to this year and all the changes and growth it'll bring! What is one word that describes your goals and ambitions for this year? I'd love to hear it below! #dailyquotes  #authenticity  #blogger  #healthylifestyle  #mama  #doingme  #happy  #grateful  #entrepreneur  #goodenergy  #inspiration 
My husband surprised me with an early christmas gift tonight. He made me a couple different sized letter boards and I couldn't be happier! They are so cute!! #besthubbyever #homemadegifts #craftsman 💜💜💜
My husband surprised me with an early christmas gift tonight. He made me a couple different sized letter boards and I couldn't be happier! They are so cute!! #besthubbyever  #homemadegifts  #craftsman  💜💜💜
What is your go to healthy snacks during the day? This is one of my staples! 💪
✔ easy
✔ fast
✔ good macros
✔ healthy

#healthyeating #healthysnacks #cleaneating #iifymgirls #protein #vegan #dairyfree #nutrition #healthy #snack #recipes #healthylifestyle 
@veganfithero PC 📷
Say hello to my little friend....now say goodbye! 😨😌😳😂 🍍🍍🍍 #muahahaha #pineapple #myfavorite #imgonnajuicethissucker #happymonday
Breakfast Goals 🙌 ✔

3 ripe oranges, peeled
1 medium frozen banana
1 Tbsp almond butter (optional)
1/4 tsp each ground turmeric, cinnamon, and ginger (if using fresh ginger, use 1 tsp chopped)
1/2 Tbsp flaxseed meal or chia seeds
3/4 cup unsweetened almond milk
Large handful ice .
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#smoothie #juicing #oranges #fruit #recipe #organic #vegan #cleaneating #healthyeating #citrus #healthy #fitfam
➡➡➡ Transformation Tuesday shout out to these amazing ladies in my nutrition group! They have had life changing results by incorporating these amazing nutritional supplements into their regimen. 
When you combine organic, non-gmo, gluten free soy free protein shakes, plus adaptogenic herbal supplements + intermittent fasting...amazing things happen. Weight loss, energy, healthy aging, clearer skin, better mental clarity, better sleep...and so on. We have so many toxins in our environment today that wreaks havoc on our bodies. 
That is why we combine a cleanse day each week with the best nutrition out there. It's so good that we have scientific studies and peer reviewed journals supporting the science. I know that it has helped me and my family so much!
➡➡➡ Transformation Tuesday shout out to these amazing ladies in my nutrition group! They have had life changing results by incorporating these amazing nutritional supplements into their regimen. When you combine organic, non-gmo, gluten free soy free protein shakes, plus adaptogenic herbal supplements + intermittent fasting...amazing things happen. Weight loss, energy, healthy aging, clearer skin, better mental clarity, better sleep...and so on. We have so many toxins in our environment today that wreaks havoc on our bodies. That is why we combine a cleanse day each week with the best nutrition out there. It's so good that we have scientific studies and peer reviewed journals supporting the science. I know that it has helped me and my family so much!
Blueberries 💙

Plump, juicy and full of vibrant color, blueberries are nutritious When it comes to fruit, they are among the world’s most powerful sources of antioxidants making them one serious superfood when it comes to your health! Fresh or frozen, they are more than just the king of antioxidants.
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Here’s 10 more evidence-based health benefits of blueberries:
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💙 helps fight signs of aging
💙 lowers blood pressure
💙 improves eyesight
💙 boosts memory
💙 keeps bones strong
💙 aids weight loss
💙 loaded with vitamin C
💙 reduces risk of cancer
💙 lowers bad cholesterol
💙 reduces muscle damage
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Even though they’re small, blueberries prove that good things really do come in small packages! Do you include blueberries as part of your diet? In smoothies? as a jam? from-the-plant fresh? How do you use them?
Blueberries 💙 Plump, juicy and full of vibrant color, blueberries are nutritious When it comes to fruit, they are among the world’s most powerful sources of antioxidants making them one serious superfood when it comes to your health! Fresh or frozen, they are more than just the king of antioxidants. - Here’s 10 more evidence-based health benefits of blueberries: - 💙 helps fight signs of aging 💙 lowers blood pressure 💙 improves eyesight 💙 boosts memory 💙 keeps bones strong 💙 aids weight loss 💙 loaded with vitamin C 💙 reduces risk of cancer 💙 lowers bad cholesterol 💙 reduces muscle damage - Even though they’re small, blueberries prove that good things really do come in small packages! Do you include blueberries as part of your diet? In smoothies? as a jam? from-the-plant fresh? How do you use them?
Happy Halloween! For the cutest #Halloween side dish, you can't go past these Potat-O'Lanterns! 🎃The kids will love them! 👍
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#healthyeating #organic #veggies #cleaneating #kidfood #vegan #vegetarian #paleo 📷 pc: @woolworths_au
Vegan Pancake Recipe I adapted from @thefitfabfoodie
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Makes approx 8 small pancakes

5 tablespoons buckwheat flour (I used a gluten free flour mix and added almond flour)

1 teaspoon ginger powder

1 heaped teaspoon baking powder

1/2 teaspoon vanilla extract

1 egg (or 1 flax egg to make it vegan)

1 tablespoon melted coconut oil

1 tablespoon maple syrup

3 tablespoons freshly squeezed orange juice

1/4 cup nut milk (you can add more if your batter is too thick)

In a mixing bowl add in your dry ingredients and then add in your egg, orange juice and nut milk. Whisk well and then finally add in your coconut oil. Mix well and allow to stand for 10 minutes.

On a hot oiled skillet drop two tablespoons of batter per pancake and allow to cook for approximately 2 minutes on each side before flipping over. You will know when they’re ready to flip because they will have small bubbles formed over them.
Vegan Pancake Recipe I adapted from @thefitfabfoodie . . Makes approx 8 small pancakes 5 tablespoons buckwheat flour (I used a gluten free flour mix and added almond flour) 1 teaspoon ginger powder 1 heaped teaspoon baking powder 1/2 teaspoon vanilla extract 1 egg (or 1 flax egg to make it vegan) 1 tablespoon melted coconut oil 1 tablespoon maple syrup 3 tablespoons freshly squeezed orange juice 1/4 cup nut milk (you can add more if your batter is too thick) In a mixing bowl add in your dry ingredients and then add in your egg, orange juice and nut milk. Whisk well and then finally add in your coconut oil. Mix well and allow to stand for 10 minutes. On a hot oiled skillet drop two tablespoons of batter per pancake and allow to cook for approximately 2 minutes on each side before flipping over. You will know when they’re ready to flip because they will have small bubbles formed over them.
"Every struggle in your life has shaped you into the person you are today. Be thankful for the hard times, they can only make you stronger..." This quote really speaks to me. Everyone experiences hard stuff in life. Don't be fooled, no one lives the picture perfect life on social media. For me, the hard stuff has molded me into the strong mother and woman that I am. When I have days like today, I just want to curl up in bed and not think about how to tackle the health issues that impact my little family. But each day I look to the positive, I express gratitude, and I don't let myself give in to the sorrow and depression. Knowing that we aren't alone is important. We can lean on our friends, our family...even strangers who understand us. "Sometimes we are tested so we can discover our strengths."
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#quote #quoteoftheday #strength #strongmama #momlife #asdmom #addmom #ulcerativecolitis #thankful #grateful #gratitude #celebrate #authentic #bettertomorrow #specialneedsmom #nooneisperfect #bereal #wareroom
"Every struggle in your life has shaped you into the person you are today. Be thankful for the hard times, they can only make you stronger..." This quote really speaks to me. Everyone experiences hard stuff in life. Don't be fooled, no one lives the picture perfect life on social media. For me, the hard stuff has molded me into the strong mother and woman that I am. When I have days like today, I just want to curl up in bed and not think about how to tackle the health issues that impact my little family. But each day I look to the positive, I express gratitude, and I don't let myself give in to the sorrow and depression. Knowing that we aren't alone is important. We can lean on our friends, our family...even strangers who understand us. "Sometimes we are tested so we can discover our strengths." . . . . . . #quote  #quoteoftheday  #strength  #strongmama  #momlife  #asdmom  #addmom  #ulcerativecolitis  #thankful  #grateful  #gratitude  #celebrate  #authentic  #bettertomorrow  #specialneedsmom  #nooneisperfect  #bereal  #wareroom