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Ashley Cates NASM Certified Personal Trainer NASM Fitness Nutrition Specialist โ–ซ๏ธ๐Ÿ’ฆ๐Ÿ’ช๐Ÿ’ฆSWEAT Smarter โ–ซ๏ธโค๏ธ๐Ÿค—โค๏ธLOVE Harder & Eat Your MACROS ๐Ÿฅ—๐Ÿ•๐Ÿฅ‘๐Ÿ“๐Ÿฅ•๐Ÿฅ’๐Ÿณ๐Ÿฅ–๐Ÿฉ๐Ÿฆ

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Crispy Brussels Sprouts ๐Ÿ˜‹๐Ÿ€๐Ÿ’š . . Had a fun day of cooking so many green and Irish dishes for St. Patrickโ€™s day (which Iโ€™ll slowly be sharing ๐Ÿ˜‰) with these crispy Brussels sprouts up first ๐Ÿคค . . I LOVE Brussels Sprouts! And I home I normally just have them steamed but I love to get them crispy at restaurant! So I decided to try to make them crispy myself and I LOVED Them!! . . Ingredients: โ˜˜๏ธ2 bags Whole Brussels Sprouts from @greengiant โ˜˜๏ธ1 tbsp Olive Oil โ˜˜๏ธ1 tbsp minced Garlic โ˜˜๏ธ1 Juiced Lemon . . Directions: โ˜˜๏ธPre-heat oven to 475 โ˜˜๏ธCut off ends of Brussels sprouts and cut in half โ˜˜๏ธToss in Olive Oil and Garlic โ˜˜๏ธLay on a lined sheet pan and bake for 10 minutes (5 minutes in shake the pan a bit for even cooking) โ˜˜๏ธPull out sprouts and pour on lemon juice and then cook 10 more minutes (5 minutes in shake the pan a bit for even cooking) โ˜˜๏ธPull out of oven, let cool, and enjoy ๐Ÿ˜‹ . . I added 8g lite mozzarella cheese to my serving of Brussels Sprouts to give it a little more flavor and protein ๐Ÿ’ช yummy side for a dinner, party, or meal prep ๐Ÿ˜‰ . . Macros: 100 kcal 6P/11C/3.5F ๐Ÿ’š
09:47 PM Mar 16, 2018
5 Minute Nutritious & Delicious Lunch ๐Ÿ˜‹๐Ÿ™Œ . . Iโ€™ve been SO busy this week that Iโ€™ve been slacking on posting ๐Ÿ˜… lots of training program writing and macro calculations with meal ideas Iโ€™ve been working on(but Iโ€™m not complaining! Because time spent on helping people is TIME WELL SPENT!!) and Iโ€™ve also been trying to get in my gym time ๐Ÿ’ช so time dedicated to sharing my meals has been a bit limited but Iโ€™m stoked that tomorrow Iโ€™m going to have a full day dedicated to working on some Macro Friendly St. Patrickโ€™s Day dishes to share with you guys ๐Ÿ˜ƒ๐Ÿค— so be on the lookout for that! ๐Ÿ€โ˜˜๏ธ . . Anyways! So whatโ€™s in my 5 Minute lunch? 6 oz @tyson_craftedcreations Fajita Style Chicken Breast, 300g steamed Green Bell Pepper, and 1 container of Earthly Grains Ready-to-eat Spicy Jalapeรฑo Quinoa topped with @traderjoes Chile Lime Seasoning๐Ÿ˜‹๐Ÿ‘Œ . . Ok, so I did obviously have to pre-prep my chicken and bell pepper (which I did Sunday) but it was quick to re-heat with my Ready to Eat Quinoa which I got at @aldiusa ๐Ÿ™Œ I just have to stir the sauce with the quinoa and then added everything to my bowl and placed it in the microwave covered for 3 minutes and my meal was done ๐Ÿ˜‹๐Ÿ˜‹ . . Macros: 486 kcal 39P/51C/14F . . The micros for this meal are awesome too! 11g of fiber, 400% vitamin C, and 525mg of potassium ๐Ÿ‘
04:16 PM Mar 15, 2018
Italian Chicken & Waffles ๐Ÿ˜๐Ÿคค๐Ÿ๐Ÿ• . . Made mini waffles with 2 oz @traderjoes pizza dough and my mini waffle maker! I rolled them pretty thin and then left them in the waffle maker for 10 minutes, made them super crispy which I liked with this because it added great texture! . . I was all out of marinara sauce ๐Ÿ˜ฑ so I made my own...kinda lol I had 85g grape tomatoes that I microwaved for 30 seconds, then mashed them up, and then I just added garlic powder, salt, and pepper, and voila I had Marinara...kinda ๐Ÿคท๐Ÿผโ€โ™€๏ธ๐Ÿ˜… . . I used up the last of my Chicken Zucchini Meatballs here that I made the other other for National Meatball Day, and I added the pics for how to make those to this post instead of referring you guys to my post from the other day because Iโ€™m just trying to make it easy for you guys ๐Ÿ˜˜๐Ÿ˜˜ Meatballs were originally baked at 350 for 25 minutes๐Ÿ‘Œ . . And I of course had to top my Italian Chicken & Waffles with 14g Low Moisture Mozzarella cheese ๐Ÿง€๐Ÿง€๐Ÿง€๐Ÿ˜‹ . . Macros: 371 kcal 25P/43C/11F . . Side note: macros include 1 tbsp all purpose flour, which is needed to work with the dough.
10:19 PM Mar 13, 2018
12:23 AM Mar 17, 2018
Rainy days in SoCal had me craving a sweet and comforting coffee (I usually just drink my coffee black) so I went with @starbucks very macro friendly Skinny Cinnamon Dolce Latte ๐Ÿ˜‹โ˜•๏ธ . . Macros: 124 kcal 12P/19C/0F
03:31 PM Mar 10, 2018
This lunch was solid ๐Ÿ‘๐Ÿ—๐Ÿš๐Ÿ˜‹ Chicken Shawarma Thighs with Cauliflower Rice and an Indian Curry sauce topped with TJs everything but the bagel seasoning to add some nice texture ๐Ÿ‘Œ๐Ÿคค๐Ÿ™Œ . . Mixing up different types of cuisines for this meal (like I did with my taco boats the other day ๐Ÿ˜‹๐Ÿ˜‹) but I REALLY enjoyed everything about this plate and all the garlic, tomato, and spice flavors ๐Ÿ‘Œ๐Ÿ™Œ . . Ingredients: 4 oz Chicken Shawarma thighs from @traderjoes , 1 Bag riced cauliflower, 1 tsp everything but the bagel seasoning, and 60g Jalfrezi Curry Sauce from @aldiusa . . Macros: 364 kcal 32P/32C/12F ๐Ÿ‘Œ
02:48 PM Mar 10, 2018
Chicken Zucchini Meatball Sub for #nationalmeatballday was a delicious success! ๐Ÿ˜‹๐Ÿฅ–๐Ÿ . . Made some Macro Friendly Meatballs that come out to 49 calories each with 6P/2.5C/2F ๐Ÿ˜‹๐Ÿ‘Œ . . I had 4 Meatballs with 1/4 cup Garlic marinara sauce (from Trader Joeโ€™s) and 28g low moisture mozzarella cheese on a French roll ๐Ÿ˜‹๐Ÿ‘Œ Macros for my sub: 518 kcal 38P/58C/18F ๐Ÿฅ– the macros for my whole sub may not be the friendliest but it was delicious! And having a side of broccoli and cauliflower with sauce made this meal balanced, filling, and delicious ๐Ÿค— . . Meatball Ingredients: ๐Ÿ16 oz Lean Ground Chicken ๐Ÿ145g Grated Zucchini ๐Ÿ1 Stalk of Green Onion ๐Ÿ1/4 Cup Italian Bread Crumbs ๐ŸSeasonings: salt, red peppers, fresh parsley, garlic powder, and black pepper . . Meatball Directions: ๐ŸPre-heat oven for 350 degrees ๐ŸMix all ingredients together ๐ŸRoll Meatballs (I made 18 but you can make more or less depending on how big you like Meatballs) ๐ŸBake for 25 minutes ๐ŸAdd some to a toasted bun or noodles with sauce and enjoy ๐Ÿ˜‹๐Ÿ˜‹
12:02 AM Mar 10, 2018
12:23 AM Mar 17, 2018
Oh em gee! Obsessed with these mini tacos ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐ŸŒฎ๐ŸŒฎ๐ŸŒฎ๐ŸŒฎ I found a pack of 20 of these mini @oldelpaso taco boats at @grocery_outlet for $.99 ! And a serving of 4 Tacos has the amazing macros of 160 kcal 3P/24C/6F ๐Ÿ‘๐Ÿ™Œ . . I used my chicken Shawarma thighs from @traderjoes in my tacos and added sliced onion and popped them in my toaster oven for a few minutes to get the tacos crispy and chicken warmed up ๐Ÿ˜‹๐Ÿ˜‹ . . Then I added on some jalfrezi Indian curry sauce Iโ€™ve had and been meaning to use to give it more flavor and I thought a curry sauce had better flavors for this Shawarma taco than regular salsa ๐Ÿ˜„ and it was a delicious combo! The curry sauce I got at @aldiusa ๐Ÿ‘ and I topped my tacos with some shredded lettuce for some freshness ๐Ÿ˜‹ . . And someone asked for a review on the chicken thighs from TJs and I like them! Who knew theyโ€™d be good with a taco ๐Ÿคท๐Ÿผโ€โ™€๏ธ๐Ÿ˜… seriously so yummy guys! After a kind of crappy day (someone stole my 2018 registration sticker off my car so I now have to buy a new one ๐Ÿ˜‘๐Ÿ˜‘) dealing with that prolonged me going to the gym so I came home had this yummy snack that lifted my spirits and now off to the gym for Quads & Abs๐Ÿ’ช๐Ÿ’ช . . 4 Tacos Macros: 351 kcal 25P/33C/14F
09:45 PM Mar 8, 2018
Todayโ€™s lunch is similar to yesterdayโ€™s because it involves a wrap and butternut squash zigzags but todayโ€™s wrap was much more stuffed ๐Ÿ˜…๐ŸŒฏ . . I have in my @flatoutbread wrap 100g pre-cooked grilled chicken from Kirkwood at @aldiusa (comes frozen so simple to heat up in the microwave ๐Ÿ‘Œ) and I have 220g of my kale, Brussels sprouts, and cabbage mix that I meal prepped this week๐ŸŒฑ) I put everything in my wrap warm and then seared it on a hot skillet to seal it and get a nice crunch ๐Ÿ˜‰ . . With my wrap I have half a container of @traderjoes butternut squash zig zags seasoned with Chile Lime Seasoning ๐Ÿ˜‹๐Ÿ˜‹ I also added the seasoning to my wrap ๐Ÿ‘Œ . . Macros: 440 kcal 38P/54C/8F
05:10 PM Mar 8, 2018
Happy #internationalwomensday ๐Ÿค—โค๏ธHereโ€™s to all the women I have coached, am coaching, and will coach in the future! 2018 is going to be such a year of growth for me for the fact that I am going to better educate myself in how to better coach women at different stages of our/their lives! Iโ€™m so happy I received my Fitness Nutrition Specialist Certification this year from @nasm_fitness and got the actual certificate in the mail days within receiving my Pre- & Post Natal Coaching Certification Manual from @thegirlsgonestrong ๐Ÿ™Œโค๏ธ๐Ÿคฐ๐Ÿคฑ Iโ€™m so excited to be able to have in-depth knowledge on how to properly coach women during pregnancy and after! This Certification is the first of its kind as it focuses solely on how womenโ€™s bodies change during pregnancy and Iโ€™m so excited to be able to one of the first to be taking this course and then receiving the Certification ๐Ÿค—โค๏ธ . . My overall goal with being a Certified Personal Trainer & Nutrition Coach is to become educated in science based approaches to weight loss, weight maintenance, and health; and to share and use this knowledge to help women become their most confident and healthy selves ๐Ÿค—๐Ÿ’ชโค๏ธ . . Note: and of course I want to help men too! But a Pre- & Post Natal Certification is obviously for women lol
01:14 PM Mar 8, 2018
12:23 AM Mar 17, 2018
Stoked for this weekโ€™s eats ๐Ÿ™Œ Iโ€™ve got my protein, whole grains, veggies, greens, fruits, and healthy fats to set me up for a solid and high nutrient week of eats ๐Ÿ˜‹๐Ÿ’ช . . Mostly everything can be found at @traderjoes ๐Ÿ‘Œ PROTEIN ๐Ÿ”บChicken Shawarma Thighs ๐Ÿ”บNonfat Greek Yogurt ๐Ÿ”บLite Mozzarella Cheese VEGGIES ๐Ÿ”บSugar Plum Tomatoes ๐Ÿ”บButternut Squash Zig Zags ๐Ÿ”บRiced Cauliflower GREENS ๐Ÿ”บ2 bags Cruciferous Crunch Salad mixed with 1 bag Shaved Brussels Sprouts and 2 tbsp @mariesdressing Roasted Tomato, Parmesan, & Basil Vinaigrette (Dressing is not from TJs but Stater Bros) ๐Ÿ”บButter Lettuce FRUIT ๐Ÿ”บBlueberries FATS ๐Ÿ”บ Salted Crunchy PB with a Chia & Flax seeds . . From @aldiusa Iโ€™m trying out their Earthly Grains brand Spelt with Button Mushrooms & Black Truffle . . From @grocery_outlet I have some Green Chile Verde Pork . . Other items that I think can be found at any grocery store: @bolthousefarms Low Calorie Caesar Dressing, @landolakesktchn reduced fat Colby jack cheese, and @frigocheeseheads 3 Pepper Colby Jack Cheese Sticks
01:55 PM Mar 6, 2018
Breakfast ๐Ÿ˜‹๐Ÿณ๐Ÿณ . . More of my kale, Brussels sprouts, and kabbage mix with with 2 sunny side up eggs and 2 pieces of sour dough toast ๐Ÿค— . . Fresh & filling ๐Ÿ™Œ . . Macros: 378 kcal 22P/41C/14F
12:55 PM Mar 6, 2018
Can you even tell what this is? #MeatlessMonday fail...Or win? ๐Ÿ˜… a @flatoutbread wrap cheese roll up that totally fell apart and got ripped in my pan but I mean now you can see all the cheesey goodness ๐Ÿคค so is it a fail?! ๐Ÿ˜… . . I also burnt my misshaped protein pancakes this morning so Iโ€™m struggling with my cooking today๐Ÿคท๐Ÿผโ€โ™€๏ธ oh well, still getting in my macros and micros! Paired my cheese roll up with a micronutrient dense warm salad of kale, Brussels sprouts, and cabbage dressed in @mariesdressing Roasted Tomato with Parmesan & Basil Vinaigrette ๐Ÿ˜‹ . . The cheese in my wrap is 2 @landolakesktchn reduced fat Colby jack cheese and 1 @frigocheeseheads 3 Pepper Colby jack cheese ๐Ÿง€๐Ÿง€๐Ÿง€๐Ÿง€ mixed up the reduced fat with the regular fat cheese to get a macro combo that works for me ๐Ÿค— . . Macros: 445 kcal 30P/34C/21F
07:02 PM Mar 5, 2018
12:23 AM Mar 17, 2018
Practice mindful moderation and NEVER say no to foods you love ๐Ÿ˜‹๐Ÿ•๐Ÿ•๐Ÿ•๐Ÿ‘ . . Pepperoni pizza from a local pizza shop sounded SO good to me tonight! And when I have a craving for something I do NOT try to just dismiss it, instead I satisfy the craving but with moderation always in mind ๐Ÿค— like here: I have a yummy large slice of pizza with a HUGE salad with low calorie Creamy Garlic Dressing from @bolthousefarms and 3 oz lean pork tenderloin to add more protein to the meal ๐Ÿ’ช . . I used to say no to certain foods that I thought were โ€œbad/unhealthy/dirtyโ€ because I thought they would just cause fat gain. This then lead to me eventually binging whenever the food I tried to restrict was around and I got to the point that I couldnโ€™t say no ๐Ÿ™ But now I know that as long as Iโ€™m within my macros/calorie goal then I can enjoy any food without the fear of fat gain, and learning the science about this lead me to completely taking labels off of food and even myself because I am NOT โ€œgoodโ€ or โ€œbadโ€ based on what I eat. . . I know that veggies and lean protein are good for my body and pizza with my boyfriend on a cold rainy night is good for my soul ๐Ÿ˜‹๐Ÿ•๐Ÿค—๐Ÿ™Œโค๏ธ . . Sorry if I made this pizza post a little too serious ๐Ÿ˜… but my point is that I hope you all enjoy yourself and your weekend ๐Ÿค— . . Pizza place didnโ€™t have nutrition info so I just added a slice of pepperoni pizza from Pizza Hut into MFP to track it ๐Ÿ‘ Guesstimated Meal Macros: 470 kcal 32P/45C/18F
11:24 PM Mar 2, 2018
This lunch was so simple and fresh ๐Ÿ˜‹ 1 @starkistcharlie buffalo tuna packet with lettuce in a @flatoutbread wrap with 8 oz steamed broccoli that I had with @traderjoes red pepper spread with eggplant and garlic (LOVE THIS SPREAD!)๐Ÿ˜‹๐Ÿ˜‹ . . Macros: 319 kcal 32P/33P/6.5F
04:54 PM Mar 2, 2018
When your Egg White, Sausage, and Veggie Scramble has more Sausage & Veggies than Egg Whites ๐Ÿ˜… and your dog is just praying something falls out of your yummy and nutrient dense stuffed bowl ๐Ÿถ (but note the asparagus on the floor was a no for her ๐Ÿคฃ) . . Such a yummy breakfast made with 145g egg whites, 4 Chopped @jimmydean Turkey Sausage links, and a asparagus, mushroom, and red onion veggie medley I got at @ralphsgrocery ๐Ÿ‘Œ . . You can check my food prep post from the other day to see what the chopped veggie medley looked like๐Ÿค— it didnโ€™t have any nutrition information on it so I tracked it by just putting in the total grams for the medley (270g) as 270g of just asparagus in MFP. Asparagus was what the veggie medley consisted the most of and itโ€™s the more calorie dense compared to mushrooms and onion which is why I chose to track it like that. Obviously not perfect but letโ€™s be real! Iโ€™m not going to separate the asparagus, onion, and mushrooms and weigh them separately to get the exact grams for each! Just tracking 270g of asparagus is close enough ๐Ÿ‘ . . I also added salt and garlic powder for some more flavor #TeamGarlicOnEverything ๐Ÿ˜‹ . . (Guesstimated) Macros: 317 kcal 39P/11C/13F
01:44 PM Mar 2, 2018
12:23 AM Mar 17, 2018