Emily Lever Coaching
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Board certified NP, nutrition & fitness coach helping busy bees create sustainable health.
Lunch so good it should be illegal 😋
This crockpot chicken alfredo has 49g of protein per serving and takes almost zero effort.
Full recipe👇
CROCKPOT SUN-DRIED TOMATO CHICKEN ALFREDO
Add the following ingredients into a crockpot: 1 lb chicken breast, 14 oz can peeled tomatoes, 40 g chopped sundried tomatoes, 1/2 tbsp olive oil, 1/2 tbsp salt, 1/2 tbsp dried oregano, 1/2 tbsp garlic powder, 1/2 tbsp red chili flakes, 1 tsp black pepper, and 1/4 cup parmesan.
Cook on high for 2-3 hours or low for 3-4 hours.
Meanwhile cook 8 oz linguine (weighed dry).
Blend 400g 2% cottage cheese, 60g fat-free cream cheese, 1/4 cup parmesan, 3/4 cup fat-free milk, salt and pepper.
Shred chicken with a fork, add pasta and sauce to crockpot, stir well.
Divide into 5 servings.
Per serving: 49g carbs / 13g fat / 49g protein
Follow for high-protein recipes your whole family will love!
Strong core do’s and don’ts 🧘♀️
Stop wasting time on core exercises that don’t work your entire core.
These 5 swaps will help you build a solid core:
❌Ab Machines: Make it difficult to really activate your core muscles correctly.
✅Try doing ABC planks instead.
❌Side Bends: Only get one area of your core.
✅Try Side Plank Band Pulls to engage throughout.
❌Russian Twists: Can be hard to balance and rotation is often limited
✅Try Around the Worlds give you some rotation with better activation.
❌Mountain Climbers: Are often done too quickly to drive results
✅Try Single Leg V Ups instead.
❌Floor crunches: Target a very small area.
✅Try Overhead KB Deadbugs to target your whole 6 pack.
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This is day in the life of building a business in the fitness space 💪
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What to eat before your workout 🏃♀️
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If I woke up 30 points overweight tomorrow and wanted to lose within the next 6 months, here’s exactly what I would do 💪
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What to do after a workout 🏋️♀️
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10 years ago, I started eating less and working out more…
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Did you know if you…🤤
When life gets crazy, having healthy high-protein snacks waiting at home is a game changer for your nutrition goals. These peanut butter protein balls are delicious and super easy! Full recipe:
PEANUT BUTTER PROTEIN BALLS (Makes 4 Servings)
Ingredients:
80 g oats
1/4 cup peanut butter
1/4 cup maple syrup
2 scoops Legion chocolate casein protein powder
2 tbsp chocolate chips
1/2 cup unsweetened Almond or Cashew milk (Silk)
Mix together, then roll into balls, separate into 4 servings. If you prefer bars, then place a sheet of wax paper in a square Pyrex. Flatten the mixture into the Pyrex. Refrigerate for over 4 hours, then cut into 4 pieces. Store in the fridge.
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Same person, different choices 🍫
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The only full-body workout you need 🏋️♀️
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