Forum Posts

Roberta
Aug 16, 2022
In Roberta's Blog
Happy Tuesday Team Nibbles Fitness! ASSESSMENTS 📝 - Due once a week. If you haven’t been doing them, go ahead and START! LIVE STREAMS 📺 - Every weekday at 9AM Central Time. - The "Good" Fats Make physical activity part of your everyday routine. WRT: 3-5x minimum Walking: everyday! 45-60min Even small changes to your daily routine can make a big impact on your health. And, if you stick to them, they can help you start a new, healthier lifestyle. Here are 7 REASONS TO MOVE EVERYDAY. SHARPER MEMORY AND THINKING 🧠 The endorphins released during exercise not only help you feel better—they help you think better, too. Better concentration and mental sharpness are just two of the many cognitive benefits of physical activity. Weight Loss and Maintenance Regular exercise increases your metabolic rate. While our metabolisms naturally slow over time, staying active can help maintain a healthy metabolism at any age. More Energy ⚡️ Physical activity boosts cardiovascular health, which gives you more endurance throughout the day. More endurance makes it easier to do the tasks that your daily life requires without feeling worn out when all is said and done. Better Sleep 😴 Turns out that the best way to get a good night’s sleep is to stay active during the day. Physical activity in the morning and early afternoon can reset your sleep-wake cycle, allowing it to trigger sleepiness a few hours later. Healthy Muscles and Bones 💪🏼 Good news is, as little as 30 minutes of physical activity each day can help strengthen your bones and prevent osteoporosis. Weight-bearing activities such as walking, jogging and climbing stairs are great places to start. Pain Reduction ❌ This is because physical activity helps to break your brain and body out of a continuous pain-signaling loop. It’s best to stick to low-impact aerobic exercises like walking, swimming, cycling and stretching if you’re living with chronic pain. Better Mood 😊 Moving more isn’t just good for your body—it’s good for your mind, too. In fact, walking is one of the many lifestyle remedies for depression. Physical activity sends a signal for your brain to release endorphins. These chemicals are responsible for feelings of happiness, calm and well-being. Endorphins also have pain-relieving and immune-boosting qualities. Remember I care about you long term. Your life, longevity, and happiness. & You should care about that for yourself too! + nothing feels better than when you mentally and your body feels great. Let’s go win Tuesday! Keep Working. I check messages every day, through all seasons, all year. Even with all my surgeries and recoveries this year! The next one the day after Labor Day, Sept. 6th, might be a bit more difficult with two nights in the hospital, but I will still do my best. I’m here! Message me when you are ready. Health and Fitness for life, no matter what the circumstances. Advisor Roberta in the 1st Phorm App https://www.1stphorm.app/RS
Tuesday Education: DAILY MOVEMENT content media
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Roberta
Aug 16, 2022
In Roberta's Blog
I got this wonderful gift today from @jenia She made this!!! This is the most precious gift anyone has ever made for me. It came with a beautiful card thanking me for just being me. THANK You Jenia. Obviously Sweetiepea thinks it is for HER. Randy loves these pictures of Sweetiepea. It made me so happy. I'll have to spend a lot of time soon sitting up in bed, recovering, and I'll see these flowers and it will make me happy and know I'm loved. All the beautiful little flowers Jenia made, it's amazing. Today we had to get up and take Randy's truck into town to the auto shop. I didn't have time to do anything except sip my coffee getting dressed, and we went straight to the Sheriff Gym. I have so many fond memories there. I ended up doing a fasted workout, it wasn't my plan, but it felt good. I was very hungry on the way home, but I kept my meal in control. My heart rate didn't go very high because I can't do very heavy weights for all the leg exercises, but I'm happy I could do them. I enjoy this workout so much. I'm making some fun foods for this weekend coming up, Nibbles Fitness Ladies weekend at the lake cabin with @mshelton7728 @lcain @Teresa Vail and it's going to be so fun. I cooked some bacon and turkey sausage, and roasted veggies for the quiche bites. I'm using whole eggs and cream that I just took off the milk today and I'm making cottage cheese to take, along with cultured butter, cream, and a batch of buttermilk biscuits and custard bites. I'm not stressed out because I'm prepared. Back to my chores, I hope everyone is having a amazing start to their week!
A beautiful flower quilt... content media
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Roberta
Aug 14, 2022
In Roberta's Blog
Sunday Prep☀️ What's up Team Nibbles Fitness! BRING ON WEEK 6 in the 1P Challenge! 🔥 I REALLY HOPE I have helped give you hope to really go all in on yourselves through education and giving you a game plan to follow to win. I want you all to win. Let me help you win and you follow up with the work put in to get it. ASSESSMENTS 📝 - Due every week if you want the best results possible. If you send me an assessment, please also message me: Tell me one positive thing about your assessment! 😎 LIVE STREAMS 📺 - Every morning Monday - Friday at 9am Central Time Sunday Checklist ✔️ - Meal Prep🍽 - Plan The Week out 📝 - Recharge yourself (whether that be reading a book, going for a walk, calling a loved one, anything to refresh the mind) - FILL YOUR CUP ☕️ - Gratitude 🙏🏼 SUNDAY FOOD PREP IDEAS: -Have breakfast planned, whether it’s a protein coffee, homemade waffles, egg bites/wraps, muffins, bars, pancakes, or whatever you like. I often even eat a savory soup for breakfast. Have something ready that will be quick for your busy morning. - Prepare some whole grains to add to soups, casseroles, stir fries, wraps, salads, etc. Look up the fiber content so that you can choose carbs that help with keeping cholesterol down and help keep your gut healthy. I often use oat bran for turkey meatballs or meatloaf, and I love a steaming bowl of old-fashioned rolled oats with a few measured out goodies (nuts, dried fruit, and something to sweeten it). - Don’t be afraid to change it up and have dinner items for breakfast or visa versa. Make your own rules. - Have health snacks available, veggies and protein. A serving of fruit a day can help with fiber intake and is a nice sweet treat. Remember fruit is a carb serving! Carbs are great, but it’s important to know how much you need in order to not over consume. - Try some roasted veggies sometime, they are great snacks as well as for meals and are simple to make. I use parchment paper a lot to make cleanup easy. - Choose lean proteins to prepare or have on hand; white fish, egg whites, chicken, turkey, ham, and good quality protein powder, collagen, and even organic gelatin for making healthy jello treats. - Beans and Legumes are great but remember they are mostly carbs with some protein and can easily be over consumed depending on what your goals are. - Soups are a great way to get all of your macros and nutrients in one meal. I often pack custom soups in a thermos. I keep broth and spices available, just add protein, veggies, and optional carbs. The great thing about using a thermos is you don’t nuke the nutrients and a good thermos keeps it very hot. As the soup sits in the thermos the ingredients finish releasing their flavor and collide with each other, making the soup’s taste better after it sits. It’s kind of like when you reheat lasagna the next day, it’s a chemical reaction that takes place. - Try a new recipe, there are some here in the nibbles fitness forum (click on categories, then meal plans and recipes), if you need help let me know and I know a few other places with meal prep tips and fit recipes, just let me know! KNOW your goal and make what you consume MATCH your goal, think and visualize every time you are about to eat something. When you are “in the moment” about to think or say you don’t care, take a deep breath and REMEMBER. It’s hard, I know this by heart. IT IS HARD SOMETIMES to do this, not just you, all of us. You don’t carry this burden all alone, the rest of us have this too. Let's make this week an awesome one! 🔥 Advisor Roberta https://www.1stphorm.app/RS
Sunday Prep☀️ Make the week work for you! content media
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Roberta
Aug 14, 2022
In Roberta's Blog
TWO things for you today: 1️⃣ RUN THE WEEKEND GAME PLAN🏈✅ 2️⃣ Do something that makes you uncomfortable/hard for you this weekend…both Physically & Mentally EVERYDAY WE SHOULD BE DOING SOMETHING THAT IS “HARD” & TAG ME IN IT IN YOUR STORY here in Nibbles Fitness 💪🏼 Physically: (whatever is HARD for you) EX: Running a mile might be easy for some but hard for others Running (distances/intervals/PR times) Walking (distances/trails) Workouts (HERO WODs, PR weights, etc.) ^ anything physically that is hard doesn’t even have to be those! Mentally: (KNOWLEDGE 📚) EX: reading, studying something new, learning something new, research, etc. START READING 10 pages a day Start taking a Class Research topics you want to know about Take notes on podcasts you are interested in Whatever will help you grow your brain! 🧠 I hope everyone crushes this weekend! Everything starts with TAKING ACTION, not just talking about it OR “wanting it”. Keep Working.
DO SOMETHING HARD content media
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Roberta
Aug 13, 2022
In Roberta's Blog
Yay, I did it! My left thigh where the cracked femur is was a little tight with reverse lunges. I was able to hold 15 pound dumbbells on leg routines. Upper body dumbbells were more as I have been doing those all along. Still, it felt great to do this routine rather than 5 sets of all Upper Body. It feels sad that I will have to stop soon, but that's life. I need to focus on nutrition and losing some body fat and that can always happen, no excuses!
Venus Intermittent Supersets content media
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Roberta
Aug 12, 2022
In Roberta's Blog
1 mile swim 🏊‍♀️ today... 17 mile bike ride yesterday... Weight Training Tuesday 💪🏻 and the first day doing leg machines. First time able to do legs at all in several years. I was scared so I stuck to the machines; leg curls, leg extensions, leg press, calf machine, hip abductor and adductor machine. It felt wonderful. 10 mile hike with Randy Monday. It was through many railroad tunnels so the GPS freaked out at one point and added 3 miles which made the strange little offshoot on the map which I X'd out in blue... At least half the hike was through the rock tunnels with flashlights 🔦 which was kinda cool sometimes, but got wearisome sometimes. I want to write up a post about the history here, but like Mendy, we get busy, so I plan to when I can. I'm pretty good with portions and embracing hunger without going out of control, mostly two meals a day and a snack, on average and including foods that feel like "normal people eat not dieting" but very small portions not every day. I call it "knowledgeable eating" not intuitive eating, but embracing hunger which might be slightly intuitive, but hunger is a sneaky beast. Some of you probably get what I mean with all of this. I think it can only be done after much tracking and memorizing many food values, and being honest, if you have one thing it means giving up something to make it TDEE or a deficit depending on your goal. I get to do all these things for exercise, something every day until labor day when it all comes to a screeching halt for back surgery. I will try a Venus workout tomorrow!!!!!!! I will be very careful. Body weight or small dumbbells for leg exercises. I'm super excited.
Venus tomorrow??? content media
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Roberta
Aug 10, 2022
In Roberta's Blog
The reasons in the picture, are the reasons I keep posting even it sometimes feels like it's to the black sea. I WIN when I show up. I WIN when I get up even when I make mistakes or feel unwanted, unneeded, or like a nobody old lady up on the hill. Every day that I get up and do all the somethings, the hike with Randy, the swim, the workout, the bike ride, the cutting the portion to size, the not eating in between meals, even though I'm far from perfect, I WIN by running the play, whatever the play is for the day. I know I only get so many hikes, swims, bike rides, and workouts before back surgery the day after Labor Day, weeks away, so I will cherish every one of them, including today. It will be a long recovery, so every day right now counts. RUN THE PLAY 🏈 - Track Your Food - Hit Calories and Protein - Hit your Water - 45 Minutes of Movement - Prioritize Sleep Keep Working. 2 people: 1 who falls off and stays off 1 who falls off and gets right back on. It’s easy to let off… and not get back on. Choose the harder option. OPTIMIZE THE REBOUND 97. Programmed to Win https://podcasts.apple.com/us/podcast/real-af-with-andy-frisella/id1012570406?i=1000508309573 Take 12 min out of your day to listen to this. & I HOPE YOU WIN TODAY Advisor Roberta
TRUST THE PROCESS… content media
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Roberta
Aug 08, 2022
In Roberta's Blog
HAPPY MONDAY TEAM Nibbles Fitness 👊🏼 ASSESSMENTS 📝 - Due Weekly. - You need to be tracking EVERYTHING w/ sending assessments: (Food/Supps, Workouts, Water, New Picture, & New Weigh-In) If you send me a message about your assessment please : Tell me at least positive thing about your assessment! 😎 & If it is for accountability this week or needing help! LIVE STREAMS 📺 - This week Tuesday - Friday at 9am Central time - Adjustments in the 2nd half of the challenge. Message me if you have questions. RUN THE DARN PLAY : (this is the lifestyle) --- I have to run the play too! Note, there are things we can customize in the play ;) ;) ;) You have to ask if you need help. - Track Your Food - Hit Calories and Protein 🔥 - Drink Your Water 💦 - Move your body/weight resistance train🏋️ 🚶🏽Walk for 45 minutes- 1 hour, 7 days a week - Prioritize sleep💤 WHAT DOES IT TAKE TO WIN? A good gameplan? Talent? Genetics? All those things are cool.. but what it truly takes is MINDSET BELIEF IN YOURSELF Belief that YOU CAN do this.. Not that you will never mess up... But that you will LEARN FROM YOUR MISTAKES and USE THEM AS AN OPPORTUNITY TO GET BETTER. I can give you the best gameplan, the best education, the motivation and whatever you need from me! But what I can't give you is this - BELIEF IN YOURSELF So make me this promise.. That this week, you WILL GIVE YOURSELF THAT by executing the plan to the absolute best of your ability. Go Win Monday.
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Roberta
Aug 07, 2022
In Roberta's Blog
Once again this is today's post in the 1P App. Some of you are in there with me and you've told me this helps you. Other's not in the 1P App with me might get something out of it as well. Happy Sunday 🌞 Happy Sunday Team Nibbles Fitness! Saying you can't limits you. Saying it doesn't work for you limits you. Saying something is wrong with you limits you. When you practice gratitude 🙏 and when you visualize how your decisions and choices impact your results it will feed on itself and grow. I was chatting with a precious friend in here this week and talking about visualizing how each choice over time does matter. She's made good progress over time, sometimes stalls, but has never slipped backwards or given up. I took her last assessment numbers for protein and calories and made them into a graph 📊 in Excel and emailed it to her and that's the picture. The gray line is TDEE. The blue line is calories over time. It's a VISUAL that shows that with the gray and blue lines, that when you go OVER TDEE, you throw away all the hard work on the deficit days. THAT, is why you stay the same and don't lose or gain weight.  If you don't go OVER, but stay right at TDEE or under, you will lose weight over time. Your body weight will track this. People who say it doesn't work, or they gain weight too fast, simply didn't realize how easy it is to lose track of days over TDEE. They didn't track, or didn't log everything accurately, and didn't have a visual like this. If you would like the excel spreadsheet for yourself, email me and I will send it. My email is below. You will need to accurately track all the time, even on off days (you can over estimate calories when you know it's the right thing to do... you DO KNOW 😏) Then, you can visualize keeping under TDEE and over time your weight will follow. Everyone, including myself, who finally buckles down, and let's the good behavior feed on itself, and stays under TDEE most days, yet not over TDEE on the other days, consistently over time *gets the results * so quit saying you can't, or that something is wrong with you. Even people with a variety of health issues can get results, it might be slower, but patience and consistency with the process always WINS 🏆 I wrote a little more about how I visualize in the forum yesterday https://wix.to/uInt3VP Plan in your treats so you aren't deprived. This is unique to each individual. You need to put in the work to make your results. YOU CAN EARN RESULTS & HAVE FUN THIS SUMMER ✅ ASSESSMENTS 📝 - Due once a week, AND send me a message telling me one positive about the week. - Track EVERYTHING and they will show up in assessments: (Food/Supps, Workouts, Water, New Picture, & New Weigh-In) LIVE STREAMS 📺 - Every morning Monday - Friday at 9am Central Time 3 THINGS TO DO TO SET YOUR WEEK UP FOR SUCCESS BREATHE / Gratitude Minutes Planning your entire week (hour by hour / meal by meal) from work, and day to day things I need to get done, pre-tracking, grocery list, workouts, events, etc. Get ahead so you don’t fall behind and forget TAKE ACTION Grocery shopping Laundry Clean Etc. Let's go attack this week! WEEK FOUR in the challenge IS HERE. If you need anything let me know! Advisor Roberta roberta@goldrun.us 530-308-1823 -no SMS text service, it's OK to call. Anyone remember old fashioned just talking on the phone? I'm old fashioned like that ;)
Sunday SUCCESS 🙌 ✨️  content media
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Roberta
Aug 06, 2022
In Roberta's Blog
I've been visualizing what I want for my health; fat loss, lowering cholesterol, reducing inflammation, and protecting my back and recovering and being prepared for my upcoming back surgery. I wrote about the surgery and why it's needed in my last post, Third times a Charm. I visualize the broken part of my back, the squished nerve tunnel, the bone-on-bone vertebrae's, and the vertebra slipped forward. I visualize keeping it straight and protecting it. I visualize the new metal disc which will fuse the two vertebrae's and the new posts to replace the broken structures. I visualize how keeping my portions small and saying NO in between meals will help me lower my body fat which not only helps me feel better and stronger, but puts less stress on my broken back, as well as my healthy heart and other organs. That and what I choose to eat also keeps the cholesterol and inflammation down. I visualize how my strong core muscles are protecting my back. The only way I can keep them strong is to make the time to do what I can to keep them strong. Right now that is limited lifting, swimming, and biking. I only get to do these things until surgery on Sept 6th, so I must make the days count from now until then. We can visualize like this even when we don't have a deadline, or the variety of health issues I now face. It's the same way I stayed on track all those years in my life, almost all my life now, for 50 plus years. It's the same thing over and over. The seasons change, but the process is pretty much the same. Various flavors of yes and no, and visualizing the result, and doing it with each choice, with each time I put anything in my body, or do anything with my body, visualizing what it will do. Right now, people come and go. Society has a strange flow. People who used to like you, don't anymore, and others suddenly find you interesting, helpful, or that you are a friend. I don't dwell much on that other than, yes it happens, and I just go with the flow and visualize what I want for my life, and being there for the friends who make the effort to walk it with me. I'm very grateful for the people walking with me right now, and I'll always do anything I can for them as well. It's a good thought for me today. Moving forward. With vision that goes with the choices I will make.
Visualize   content media
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Roberta
Aug 05, 2022
In Roberta's Blog
Right? My third surgery is coming up on September 6th. The other two were merely preparing me for the big one. It's been a rough few years for me, and it's not over yet. I'm happy things can be fixed, but I'm dreading it at the same time. The only way through, is through! My back is very unstable and can't hold my weight. The PARS structure holding my L4 is completely broken and the vertebra is slipped forward and bone on bone with L5, and the nerve tunnel is completely distorted and vulnerable. In the MRI, the doctor was able to show me why my back is unstable and unable to hold my weight and why when I move certain ways the nerves are pinched. The surgery is called LIF, Lateral Interbody Fusion. It's a minimally invasive procedure that will still require 2 nights in the hospital neuromonitoring for my nervous system. They will come in through the side and remove damaged disc (which there isn't much) and implant a metal disc. This re-establishes the height in my spine and new bone will grow across the space (fusion). Then in addition there will two small incisions in my back to implant structure posts to support the vertebra since the PARS is completely broken. The hospital stay and recovery time is much less with LIF compared to traditional spinal procedures. The traditional procedure would be a big incision in the middle of the back with much more blood loss and muscle damage. It's still a big deal and I both dread it and look forward to being fixed at the same time! It rained last night and it smells wonderful outside. I want to go for a bike ride, the temperature and air is perfect, but I need to run several errands all related to my health and being prepared for this surgury which is quickly approaching. On with my day! I hope I will get a chance to come home and ride my bike before dark. Having the visual of my broken back and the distorted visual nerve tunnel helps me know it's best to focus on swimming and biking and continue to be extremely careful with the weights. I've lived with this for so long I do know how to move in such a way to protect it, holding a pelvic tilt most of the time and not arching my back at all. I'll stick to the machines and not carrying big weights over to a bench!!!
Third times a charm content media
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Roberta
Aug 04, 2022
In Roberta's Blog
like 7" from the midday 🌞 sun 🎶🎵 Who knows the song? It came on at the end of my ride. Is it hot August nights where you are too?
And it's a hot 🔥 one... content media
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Roberta
Aug 03, 2022
In Roberta's Blog
Happy WEDNESDAY Team Nibbles Fitness!! ASSESSMENTS 📝 - ONCE A WEEK! LIVE STREAMS 📺 - Weekdays at 9AM Central Time - Was Mom Right About Veggies? YES MICRO NUTRIENTS🍇 🍉🥦🥬🍊🍋🫐🌶🥕 Guys I wanted to make sure I took some time to cover the importance of micronutrients again! ⭐️ Essential vitamins and minerals our body must consume through our diet. 💊 Micronutrients help support - - Absorption of nutrients - Immune System - Energy - Metabolism - cognitive function Here are 3 reasons we want to make sure we are staying on top of our micronutrient intake. 1. Immune System 🏥 Micronutrients help support our body’s ability to fight off disease and infections before ever reaching a point to where we are dealing with extreme symptoms. 2. Energy ⚡️ Micronutrients help provide our body with what it needs to support our natural energy levels which in turn helps us practice healthy lifestyle habits, like not abusing caffeine. 3. Metabolism 🔥 Micronutrients help give our body what it needs to efficiently break down fat for fuel and recovery properly so we can maximize our lean muscle and drive down our body fat. There are literally thousands of different roles micronutrients play in getting results but these are the 3 that I really wanted to highlight today! 💊 How do we get in micronutrients? - Incorporating a wide variety of foods (protein/carbs/fats/fruits/veggies) - Using a quality multivitamin 💊 Here are some specific Vitamins and the roles that they play! Vitamin A: essential for eye health Vitamin C: essential for immune system function + collagen function/maintenance Vitamin D: Bone Health, immunity, blood pressure B-Vitamins: energy + metabolism production. Amino acid metabolism. What are you all taking in today for micronutrients? Me: Micro Factor, Opti-reds, Full-Mega, Bone Health supplements (includes D, K, calcium), Anti-Cholesterol supplements, B-vitamin supplements, several servings of veggies, a little fruit, raw carrots, and my daily homemade kombucha (and homemade cultured yogurt or cottage cheese). If you are like me and pretty much don't use processed foods it’s still important to take supplements. For example, many vitamins’ people lack are actually added to packaged foods and they are called "fortified" and salt has iodine. I take iodine drops and use Himalayan pink salt in instead. Let's Win TODAY! Advisor Roberta
Wednesday Education: Micro-Nutrients 🥦 content media
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Roberta
Aug 01, 2022
In Roberta's Blog
And it's MONDAY again. Here's another tip I give my people in the 1P App. If you are ON IT with everything else in the game plan, really on it. For example, those actually running the play daily for the last four week, adding this little bit of walking can give an extra edge to helping you get results. Here we go! Another Monday! Happy Monday Team Nibbles Fitness! LET’S START WEEK 4 OFF STRONG. ASSESSMENTS 📝 - Due Once a week. You pick the day. YOU ARE CAPABLE. - Need to be tracking EVERYTHING w/ sending assessments: (Food/Supps, Workouts, Water, New Picture, & New Weigh-In) If you send me a message about your assessment, tell me one positive thing about your assessment! 😎 & if it is for accountability this week or needing help! LIVE STREAMS 📺 - This week Tuesday - Friday at 9am Central Time. - Low Intensity Vs High Intensity Cardio MAKE THIS A LIFESTYLE! These eight weeks is what is helping you build these habits. Not just eight weeks of maybe I will follow the plan or I am only going to do this for eight weeks and go back to my old ways mindset. I care more about your long-term success! Focus on running the play with developing healthy lifestyle habits! RUN THE PLAY 🏈 - Track Your Food - Hit Calories and Protein - Hit your Water - 45 Minutes of Movement - Prioritize Sleep BENEFITS OF WALKING 🚶‍♂️ - improve circulation/heart health - improve caloric expenditure - burning fat - improves mental health - strengthens bones - may improve quality of sleep 🌟 One adjustment you can make if you're working towards lowering body fat is increase your daily walking by 15 minutes! This helps your body better tap into stored fat for fuel while creating a greater calorie deficit, without increasing hunger or decreasing energy levels 👊🏼 So, if you were doing 30-45 minutes NOW do 45-60 minutes! Win YOUR Monday! Advisor Roberta [https://www.1stphorm.app/RS]
Monday Mindset: Building Habits + Walking content media
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Roberta
Aug 01, 2022
In Roberta's Blog
Today I started out with the EPIC workout and added more to make it a one hour workout, it's all in my comment in the pinned EPIC workout blog. This is just a serving, but I made a huge batch of this chinese salad with ground turkey. It's 2 lbs of ground turkey, 2 bags of cabbage mix (sauteed), 2 small cans drained water chestnuts, chopped, one can of baby corn, drained and chopped. For the dressing it's water, green curry, apple cider vinegar, salt, pepper, paleo mayonaise, and everything but the bagel seasoning. I also made the petite turky loaves, the only thing I did different was oat bran instead of rolled oats, and I added a tiny bit of mustard and organic light brown sugar to the glaze on top. They turned out amazing! Mendys Petite Turkey Meatloaf http://wix.to/mEzLzfN I made a simple snickerdoodle custard which I baked in bread loaf pans. They cam out amazing too. I cut them into 12 servings probably 150 calories each. I used one large carton of egg whites, 1 scoop of level-1 vanilla ice cream, a little stevia, a dash of salt, 2 tablespoons almond meal, and 3 tablespoons snickerdoodle cookie dough mix powder. I sprinkled some of the cookie dough mix on top, covered with foil, and baked for about 50 minutes at 300 degrees F. I'm going to have a fantastic week, feeling good about hitting my goals!!!!
Sunday weight workout and meal prep complete content media
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Roberta
Jul 31, 2022
In Roberta's Blog
Happy Sunday! That would be a good picture for Mug Monday! Below is my post today in the 1P App because it might be useful to people here not in the App with me. I did my grocery shopping Friday night after my MRI which was in the evening. I didn't really feel like it but I don't like to waste fuel driving and I was down in the city. I have a lot stored in my freezer and pantry, so this is what I got at the store (per my Sunday post below): For me: egg whites carrots cabbage blend onion mushrooms ketchup water chestnuts oat bran For Randy: special bread he likes bagels ice cream pineapple For both: cracked wheat sourdough bread apples kiwi cream cheese What's up Team Nibbles Fitness! ASSESSMENTS 📝 - Due Once a week for YOUR BEST RESULTS - Need to be tracking EVERYTHING w/ sending assessments: (Food/Supps, Workouts, Water, New Picture, & New Weigh-In) If you send me a message about your assessment, please tell me one positive thing about your assessment! 😎 LIVE STREAMS 📺 - Every morning Monday - Friday at 9am Central Time Sunday Checklist ✔️ - Meal Prep - Plan The Week out - Recharge yourself (whether that be reading a book, going for a walk, calling a loved one, anything to refresh the mind) - Gratitude Let's make this week an awesome one! Almost Halfway into the challenge 🔥 Coming into week four! Post your Grocery Haul in the Nibbles Fitness Forum! Advisor Roberta
Sunday Prep☀️ content media
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Roberta
Jul 30, 2022
In Roberta's Blog
I had a wonderful swim 🏊‍♀️. The MRI is done ✔️ I won't know anything until next Thursday when I see the spine surgeon. The mediation practice is paying off. Without thought, I immediately started on deep breathing and was practically asleep when the 10 minute MRI was done, boy is it a loud process. I did have on the ear protection in there. I'm feeling stronger at swimming every day. It feels wonderful in the brutal heat well over 100F. I'm on track with food. Not tracking, just portion control and keeping calories reasonable 😉 and getting in protein. Happy 🌞 Friday
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Roberta
Jul 29, 2022
In Roberta's Blog
It's FUN FRIDAY, or FLEX FRIDAY, or whatever rule you want to make for the day. Every day doesn't have to be the same. I'll go swim today and I'll get the MRI done for my lumbar spine tonight. It will be a long day and I'm packing my food. It's far too easy to eat too many calories when buying food out there, and besides it's just too expensive right now. Even buying a cup of coffee is insane, so I'll pack a nice ice coffee using the cold brew I keep in the fridge. Here's my Friday post in the 1P App as sometimes I post them here. Some of you are in the App and you like them here, some of you are not in the App with me and you might find some useful reminders here: Happy Friday!!!! Healthy Tips for the Weekend, What's up Team Nibbles Fitness?! Happy Friday! ASSESSMENTS 📝 You are always welcome to do these! Please do them once a week, and when you do, it sends me a report of your workouts, nutrition, weigh-in's, body metrics and all that you are doing. If you aren't doing any of these things it's kind of just a blank assessment, what would you think of a blank assessment? Send me a message and tell me what's up. LIVESTREAMS 📺 - Every Morning Monday - Friday at 9am Central time - How to Navigate the Menu and building Positive Momentum!!!! 🏈 THE WEEKEND GAMEPLAN 🏈 1. Pre track your meals! 2. Hit protein early! 3. Get movement in early! 🚨 HEALTHY WEEKEND TIPS 🚨 Portion your Plate 🥣 - Protein - Veggie - Carb (or) Fat Ask for Sauce on the Side! ✅ Choose Water or Diet Soda > Soda ✅ Avoid Fried Foods and heavy fat foods ✅ Don't overdo the appetizers ✅ Focus on being present and not the food ✅ If you drink, TRACK IT and have water with it! Stay strong on the weekends Team! Q: ½ point is coming up MONDAY! Have you been actually putting in the consistent work in for THE BEST YOU? Keep Working hard! Let's make the weekend amazing and not throw away all of our hard work this past week!!!! Advisor Roberta
Healthy Tips For the Weekend! content media
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Jul 27, 2022
In Roberta's Blog
Seems like my life lately! This was my first meal today; a fresh peach and cucumbers from my neighbors garden. The salad had chunks of Mendy's turkey meatloaf which seems to be a go-to for me a few times every month, chopped mozzarella, thin sliced parmesan, a tablespoon or so of dried cranberries, a couple chopped carrots, and a little olive oil and balsamic vinegar and spices. I did a lot of chores around the house and property. Haha, Randy said ^^^^^ and he made me laugh. And I did the Day 1 EPIC workout and posted about it in Mendy's epic blog. Taken right after the EPIC shoulder day! And it feels like I'm on track with my food. I'm not tracking, but I'm mentally keeping track. I call it knowlegable eating as opposed to intuitive eating. Nothing intuitive about it to me, if I ate what I felt like eating it would be way too much. And if I was satiated all the time it would be way too much. That's the way life is for me and that will never change. But I'm happier not tracking, to be honest, because I've done it for over a decade and it's time to just live and know that sometimes when I eat meals like the one I posted, I might only get two meals a day, or a meal and a couple snacks and a very light dinner, etc.
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Jul 25, 2022
In Roberta's Blog
There are a couple squirrels who make a huge mess ripping apart pine cones. I guess we never had so many pine cones before. The debris is incredible and lots of sharp stickers and I have to sweep it up three times a day! The smoke is very thick and the air quality is very bad. Randy and I have been busy working around the property, spring cleaning, and building shelves in the basement. Still, making due and appreciating blessings. When we can't workout, we can always cut back on portions. My lower back has a problem and I have to be careful how I move. I often tweak it accidentally doing simple things and it doesn't hurt as much as my hips did, but I will get an MRI Friday and see a spine specialist on August 4th. It's time to take care of things. I've had the pars defect probably all my life, and spondylolisthesis a long time, and now degenerative osteoarthritis and all that is in the L4 lumbar section. Life happens. No excuses! Happy Monday!
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Roberta

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