Dasha Agoulnik
MS, Registered Dietitian ⢠GUT HEALTH ⢠COREPERFORM
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âšCreate a ðð¢ðð ððšð« ð²ðšð® in 12 Weeksâšâ£â£ Reduce bloat & identify food sensitivities ð¯ð¢ðµð¶ð³ð¢ðððº ððŒ ⢠APPLY FOR COREPERFORM ⢠ððŒ
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ððð«ðâð¬ ð°ð¡ð² ð²ðšð® ððð§âð ðð¢ð± ð²ðšð®ð« ð ð®ð ðâ£â£â£ â£â£â£ ð ð°ð¶âð³ðŠ ð¯ð°ðµ ð§ð°ð€ð¶ðŽðªð¯ðš ð°ð¯ ð¢ðð ð°ð§ ðµð©ðŠ ð» ððððððð ðð ððð ððððððâ£â£â£ ⣠I came up with "SPEED" to help you identify the 5 factors in life that will influence your gut health so you can optimize them and PROGRESS your performance and gut health.⣠â£â£â£ Basically, our stress bucket gets full from these 5 areas of potential stress in our life that cause ð¢ð§ðð¥ððŠðŠððð¢ðšð§â£â£â£ â£â£â£ Getting to the ð«ðšðšð of this inflammation helps improve our performanceâ£â£â£ â£â£â£ â£ðð¡ð ð ð©ð¢ð¥ð¥ðð«ð¬ ðšð ð ð®ð ð¡ððð¥ðð¡ ðð«ð:â£â£â£ â£â£â£ ð Sleepâ£â£â£ ð Personal â£â£Stress ð Environmentâ£al⣠Stress ð Exerciseâ£â£â£ ð Dietâ£â£â£ â£â£ ðð§ ð¯ð°ðµ ð¥ð°ð¯ðŠ ð±ð³ð°ð±ðŠð³ððº, ðµð©ðŠðŽðŠ ð£ðŠð€ð°ð®ðŠ ðµð©ðŠ ð» ð®ð¢ðªð¯ ð€ð°ð¯ðµð³ðªð£ð¶ðµð°ð³ðŽ ð°ð§ ðªð¯ð§ðð¢ð®ð®ð¢ðµðªð°ð¯â£â£â£ â£â£ ðð ððð ðððð ððð ðð ðð ððððð - to speed up your metabolism, performance, and digestion ððâ£â£ â£â£ Stay tuned throughout the next couple weeks as I explain each pillar in depth and discuss different strategies to reduce inflammation and optimize your performance!â£â£â£ â£â£â£ TLDR: stress & inflammation have HUGE negative impacts both physically and mentallyâ£â£â£ â£â£â£ But, that is what CorePerform is all about! We reduce the stressors in our control ðð§ð learn how to properly manage the stressors outside of our controlâ£â£.⣠⣠â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£ â£â£â£ ððððð² ððš ðšð©ðð¢ðŠð¢ð³ð ð²ðšð®ð« ð ð®ð ð¡ððð¥ðð¡ ðð§ð ð«ðððð¡ ð²ðšð®ð« ð ðšðð¥ð¬? ððŒððªð¯ð¬ ðªð¯ ððªð° ð§ð°ð³ ðð³ðŠðŠ ððŠðŽð°ð¶ð³ð€ðŠðŽ + ðð°ð³ðŠððŠð³ð§ð°ð³ð® ðð±ð±ððªð€ð¢ðµðªð°ð¯â£â â£â â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #macros #trackingmacros #progress #bikini #guthealth #intuitiveeating #foodisfuel #weightgain #iifym #girlsthatlift #weightloss #girlswholift #bloated #performance #ibsc #ifbb #olympia #legday #digestion #digestivehealth #gym #athlete #constipation #constipationremedies #ibs #constipationrelief #bloat
Hereâs ðªð¡ðð ðªð ðð¢ð + How ð ððªðµð©ð°ð¶ðµ ðð¢ð€ð³ð°ðŽâ£â£ â£â£ She came to me with: â£â£ > ððšð§ð¬ðð¢ð©ððð¢ðšð§â£â£ > ðð¡ð«ðšð§ð¢ð ðððð¬â£â£ > ð¡ððð«ð ðð®ð«ð§â£â£ > ðð§ð±ð¢ððð² ðð«ðšð®ð§ð ððšðšð ð¢ð§ ð¬ðšðð¢ðð¥ ð¬ðððð¢ð§ð ð¬â£â£ â£â£ We started with the ððšð«ðððð«ððšð«ðŠ ð©ð«ðšððšððšð¥ (an elimination diet working quickly to create the most inclusive diet as possible) and have been working for 8 weeks. â£â£ â£â£ I ððððð ðð±ðð¡ðð§ð ðð¬ in to give her a good idea of how much MORE food she should be eating. Last week, she finished her ðððððð ð«ðšð®ð§ð ðšð ðð§ðð¢ðð¢ðšðð¢ðð¬ ððšð« ð ððð, and guess what?â£â£ â£â£ It had ð§ðš ðððððð ðšð§ ð¡ðð« ð ð®ð ðð ðð¡ð¢ð¬ ð©ðšð¢ð§ð. Because we took the time 4-6 weeks prior to lower inflammation, reduce bloat, and establish healthier lifestyle practicesâŠ12 days of antibiotics did nothing to her. ððð ð°ð¢ðð¡ðšð®ð ðð«ðð³ð² ð¬ð®ð©ð©ð¥ððŠðð§ðððð¢ðšð§. â£â£ â£â£ In fact, ð«ððð ð¡ðð« ðð¡ððð€ ð¢ð§: â£â£ â£â£ âOKKKK ð ð°ðð§ð ðšð®ð ððš ððð ð°ð¢ðð¡ ðð«ð¢ðð§ðð¬ and felt good. I had ð³ðð«ðš ð¬ð²ðŠð©ððšðŠð¬ after eating chicken tenders, french fries, mac and cheese, and ranch... like what!? After all of my issues lately, ð ð°ðð¬ ð¬ð¡ðšðð€ðð. I actually ð¡ðð¯ðð§'ð ð¡ðð ðð§ð² ð¬ð²ðŠð©ððšðŠð¬ ðð§ð ð¡ðð¯ð ð©ðšðšð©ðð ððððð ðððð ððð ðð¡ð¢ð¬ ð°ððð€!!!ââ£â£ â£â£ At this point, ð ð³ðŠð€ð°ð®ð®ðŠð¯ð¥ðŠð¥ ð¢ ð€ð³ð¢ð¯ð£ðŠð³ð³ðº/ð®ð¢ð¯ð¯ð°ðŽðŠ ðŽð¶ð±ð±ððŠð®ðŠð¯ðµ ð¢ð¯ð¥ ðŽð±ðŠð€ðªð§ðªð€ ð±ð³ð°ð£ðªð°ðµðªð€ known to help those who have chronic UTIs. (Please don't ask for the name, this is not medical advice and it would be irresponsible for me to tell you).â£â£ â£â£ Now she has:⣠> ð«ðð ð®ð¥ðð« ððšð°ðð¥ ðŠðšð¯ððŠðð§ðð¬â£â£ > ðððððð« ðð§ðð«ð ð²â£â£ > ð§ðš ð¡ððð«ð ðð®ð«ð§, ðŠð¢ð ð«ðð¢ð§ðð¬, and we are working on getting a DUTCH to understand the ROOT CAUSE > ð¥³ð ððð ð ððððððð¥³â£â£ â£â£ Oh, and her physique has improved. But thatâs a side effect of all of the work sheâs done internally at her ðððð (ð©ð¡ð²ð¬ð¢ððð¥ð¥ð² ðð§ð ðŠðð§ððð¥ð¥ð²)! ððððð ðð ððð!â£â£ â«ïžâ£â£â£â â â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ð»ððªð¯ð¬ ðªð¯ ððªð° to Join
ðððð is ðµð³ðŠð¯ð¥ðªð¯ðš. And ð¡ðð«ðâð¬ ð°ð¡ð². ⣠⣠Society has you ðð¢ððð¢ð§ð . ⣠⣠You start ðððð¢ð§ð ð¥ðððð« ðð ð§ð¢ð ð¡ð, saving all of your calories before bed. ⣠⣠You ð«ðð¬ðð«ð¢ðð ðð®ð«ð¢ð§ð ðð¡ð ððð² and feel ððšð§ð¬ðð¢ð©ðððð. ⣠⣠The ðð¥ðšðð begins. The smelly ð ðð¬. The ð§ðð®ð¬ðð. The ð©ðð¢ð§.⣠⣠ððð ð£ðŠð€ð¢ð¶ðŽðŠ ðºð°ð¶: ⣠1. ðððð«ððð ð®ð§ððð« ðððð¢ð§ð , which ð¥ðŠð€ð³ðŠð¢ðŽðŠð¥ ðºð°ð¶ð³ ðð ð®ð°ðµðªððªðµðº *slowed metabolism* ⣠2. Became ððšð§ð¬ðð¢ð©ðððð and ððšðšð ð¬ðð ð¥ðšð§ð ðð« in the small intestine, as a result of your decreased GI motility⣠3. You ððð ð¥ðð«ð ð ðŠððð¥ð¬ ððððšð«ð ððð which further prolonged the amount of time food sat in your small intestine (compared to normal rates during the day)⣠4. And now that ð¬ð¢ððð¢ð§ð ððšðšð ð ð¢ð¯ðð¬ ð«ð¢ð¬ð ððš ðððððð«ð¢ðð¥ ðšð¯ðð«ð ð«ðšð°ðð¡âŠ.⣠⣠Donât worry!! I see this all the time and ð²ðšð® ððð ðð¢ð± ð¢ð.⣠⣠ððð ððð ððð ððððð! ⣠⣠And it ððšðð¬ð§âð ð¡ðð¯ð ððš ððšðŠð ðððð€. I teach you ð¢ðð ð°ð§ ðµð©ðŠ ðŽðµð³ð¢ðµðŠðšðªðŠðŽ so that you know how to overcome this. ⣠⣠OH! And PS. I have a lot of clients come to me saying ðð¡ðð¢ð« ðšð§ð¥ð¢ð§ð ððšððð¡ðð¬ âðð¢ðð ð§ðšð¬ððâ ðð¡ððŠ ð°ð¢ðð¡ ðððð and it wasnât working. (ðð° ðð³ð¢ð±!) Thereâs so much wrong with that, but Iâll save it for another post- ð£ð®ð¬ð ððšðŠðŠðð§ð ðððð ðð§ð ðâð¥ð¥ ððšð§ðð¢ð§ð®ð!⣠⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #SIBO #legday #legdayworkouts #legdayworkout #workouts
The ðŠðšð¬ð ððð®ð§ððð§ð ð©ð«ðšððð¢ð§ ð¢ð§ ðšð®ð« ððšðð¢ðð¬ ð¢ð¬ ðð²ð©ð ð ððšð¥ð¥ðð ðð§, and yet - ð®ð°ðŽðµ ðŽð¶ð±ð±ððŠð®ðŠð¯ðµðŽ ð¢ð³ðŠ ððºð±ðŠ ðð. ⣠⣠Yep! Type I makes up 90% of our total collagen. Type II is most common in supplement form.⣠â£â£â£ Does this matter? Not really- Type II is a great source to support joint and skin health. ⣠â£â£â£ ðððªðððð I see a lot of people buying collagen powder and using it as a protein powder - ðŠð¹ð€ðŠð±ðµ ðªðµâðŽ ð¯ð°ðµ ð¢ ð€ð°ð®ð±ððŠðµðŠ ð±ð³ð°ðµðŠðªð¯ ðŽð°ð¶ð³ð€ðŠ ð¢ðŽ ðªðµ ðð¢ð€ð¬ðŽ ðµð³ðºð±ðµð°ð±ð©ð¢ð¯â£ â£â£â£ ððð¡ð¥ðððð¬ on whey- this doesnât mean it may not have its own benefits for your performance!â£â£â£ â£â£â£ The most prominent and scientifically backed benefit being that collagen peptides are higher in the amino acids glycine, proline, and hydroxyproline which are used to form collagen - the most abundant protein in the body - and strengthen hair, skin, nails, joints, and tendonsâ£â£â£ â£â£â£ A few things to look out for when choosing a collagen are:â£â£â£ â£â£ ð¡ð¢ð ð¡ ðªð®ðð¥ð¢ðð² ð grass fed and sustainably sourcedâ£â£â£ ð©ð®ð«ð ððšð¥ð¥ðð ðð§ ð little to no additivesâ£â£â£ ððððððð¢ð¯ð ððšð¬ðð ð ð 2.5 - 15g per dayâ£â£â£ ððšð§ððð¢ð§ð¬ ðð¡ðšð§ðð«ðšð¢ðð¢ð§ ð¬ð®ð¥ðððð (ðð) & ð¡ð²ðð¥ð®ð«ðšð§ð¢ð ððð¢ð (ðð) ð natural compounds found in collagen which provide additional joint health benefitsâ£â£â£ â£â£â£ I definitely would not recommend relying on collagen as your main source of protein and would instead suggest supplementing with a complete source like protein powder (unless you are extremely limited due to allergies)â£â£ â£â£ *ððšð«ðððð«ððšð«ðŠ ð©ð«ðšððð¢ð§ (coming soon)⣠will provide 22g protein/scoop with NO artificial ingredients, gums, gluten, soy, dairy*â£â£ â£â£â£ ðð¯ðð«ðð¥ð¥, ð¢ð ðŠðð² ðð ð¢ðððð¥ ððšð« ððð¡ð¥ðððð¬ ððš ð¬ð®ð©ð©ð¥ððŠðð§ð ð°ð¢ðð¡ ððšðð¡ ððšð¥ð¥ðð ðð§ ðð§ð ð©ð«ðšððð¢ð§ ð©ðšð°ððð« ððšð« ððšðð¡ ð£ðšð¢ð§ð/ððð§ððšð§ ð¬ð®ð©ð©ðšð«ð ðð§ð ðð¢ð ðð¬ðð¢ðð¥ð ð©ð«ðšððð¢ð§!â£â£â£ â£â£ PS - consume collagen with a source of vitamin C!!⣠𥳠THREE SPOTS LEFT FOR COREPERFORM! Link in bio for pricing,info,and application!
Ginger {Case Study} For clients who may benefit from GI motility support, I usually start them on a powdered ginger tea, or adding 5g powdered ginger to that special drink {CP fam knows, haha}. For some people, ginger can have immediate effect. It can reduce nausea Stimulate the GI Act as an anti-inflammatory agent For most other people, it takes 6-8 weeks of consistency to take effect. Iâve had clients wean off PPIs with this method. Why? Because constipation will cause bloat and can cause GERD symptoms if youâre backed up. Adding a motility agent and going through CorePerform can help you restore regularity, identify food sensitivities, and lower inflammation. I still have 5 spots open for CorePerform!! Prices will be going up very soon with the launch - so be sure to schedule your call through the link in bio, or email me: coreperformnutrition@gmail.com â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts
9lbs lost. 4lbs in the first week. No calorie changes. How you ask?⣠⣠CorePerform. The program MEANT to lower inflammation. Created by a RD, trademarked, created by science and proven to work.⣠⣠Less inflammation = better performance. ⣠⣠I had two new clients this week start up the program. One lost 2 lbs, another lost 4 lbs. ⣠⣠So how do you do this without me? ⣠⣠Start with the CorePerform 5 SPEED Pillars:⣠Sleep⣠Personal Stress⣠Environmental Stress⣠Exercise ⣠Diet⣠⣠I created a guide (linked in my stories) for 50 ways to improve gut health!⣠⣠Educate yourself. Empower yourself. ⣠⣠And if you âfeel like youâve tried all of itâ - REACH OUT!⣠⣠I have 5 spots opening today. Letâs help you get to your CORE ð€© â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts
ððCan you guess how old I am?⣠⣠#OLDNEWS 2020 was garbage, but thereâs no way in heck I will allow myself to harbor on that!!⣠⣠Hereâs all the good that came out of being - - years old {HINT: ðªðµâðŽ ðŽð°ð®ðŠðžð©ðŠð³ðŠ ð£ðŠðµðžðŠðŠð¯ ð·ðŸ ð¢ð¯ð¥ ðŒð»} ⣠⣠PS. Why are birthdays so strange? Itâs polarized like pineapple on pizza. People either donât want to share or share with you three weeks ahead of time. I just think this is fun ! ð⣠⣠1. I got to finish my internship from home ð¡ ⣠2. I graduated my DI, passed my RD exam, and launched CorePerform ð¥°â£ 3. I moved to a better location, that made me a lot happierð¥³â£ 4. I met a lot of influential and pivotal people in my life and still amð§ðŒââïžâ£ 5. I understood my greatest fears in life, and am beginning to face them by dissolving beliefs around those fears ðšâð©âð§ð⣠6. I won a pretty freakin amazing competition, giving me confidence to continue my vision and purpose in life â€ïžâ£ 7. I became a first author in my publication from my internship (pubmed Dorothy Agoulnik) ð¯â£ 8. I also published two other papers on the paleo diet (one of them being another first author!) These are still in print I believeð€â£ 9. I got to see my brother and his family TWICE!⣠10. I found a new family of amazing humans, CorePerform 𥰠Iâve never met a group that continuously cares and supports each other while becoming their best core self. Thank you ððŒ ⣠⣠Well when ya put it that way, WHAT A GREAT YEAR ðððŒTrust me Dasha, you do NOT want to remember the bad times this year, just focus on these moving forward âºïžð¥³ Cheers to the next!! ⣠⣠⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts
ðð«ð-ðªðšð«ð€ðšð®ð ðð®ðð«ð¢ðð¢ðšð§ ðªâ£â£â£â£ Whatâs your go to meal? â£â£ Perfecting your pre-workout nutrition can ðð§ð¡ðð§ðð ð²ðšð®ð« ð©ðð«ððšð«ðŠðð§ððâ£â£, so if you want to be the best athlete you can be, donât neglect nutritionâ£â£!â£â£ â£â£â£â£ For strength training:â£â£â£â£ â£â£â£ ðŠðšððð«ððð ððð«ð ð main fuel source - increases energy, maximizes glycogen storesâ£â£â£â£ ðŠðšððð«ððð ð©ð«ðšððð¢ð§ ð stimulates muscle protein synthesis, accelerates recoveryâ£â£â£â£ ðŠðšððð«ððð ððð ð not much effect on performance, but regulates blood sugar levels â£â£â£â£ â£â£â£â£ For cardio:â£â£â£â£ â£â£â£ ð¡ð¢ð ð¡ ððð«ð ð main fuel source - increases energy, maximizes glycogen stores (higher carb needs as stores are depleted faster)â£â£â£â£ ðŠðšððð«ððð ð©ð«ðšððð¢ð§ ð stimulates muscle protein synthesis, accelerates recoveryâ£â£â£â£ ð¥ðšð° ððð ð enough to regulate blood sugar, but not enough to slow digestion & cause GI distress during exerciseâ£â£â£â£ â£â£â£â£ Ideally you want to consume a meal 1-2 hours before workout to allow time for digestion as blood flow to GI decreases during exerciseâ£â£â£â£ â£â£â£â£ ððŽ ð¢ððžð¢ðºðŽ, ðµð©ðŠðŽðŠ ð¢ð³ðŠ ðšðŠð¯ðŠð³ð¢ð ð³ðŠð€ð°ð®ð®ðŠð¯ð¥ð¢ðµðªð°ð¯ðŽ ð¢ð¯ð¥ ðºð°ð¶ ðŽð©ð°ð¶ðð¥ ð¥ð° ðžð©ð¢ðµ ðžð°ð³ð¬ðŽ ð§ð°ð³ ðºð°ð¶ ð£ð¶ðµ ðµð©ðªðŽ ðªðŽ ð¶ðŽð¶ð¢ðððº ð¢ ðšð°ð°ð¥ ð±ðð¢ð€ðŠ ðµð° ðŽðµð¢ð³ðµ!â£â£â£â£ â£â£â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #macros #trackingmacros #progress #bikini #guthealth #intuitiveeating #foodisfuel #weightgain #iifym #girlsthatlift #weightloss #girlswholift #bloated #performance #ibsc #ifbb #olympia #legday #digestion #digestivehealth #gym #athlete #constipation #constipationremedies #ibs #constipationrelief #bloat â£â£
THE ððððððð ðð ððð ðððð€ PITCH COMPETITION! ⣠ððððð ððð @tufts_nutrition and @tuftsgordoninstitute for this opportunity. For providing me the education, the inspiration, and the motivation to help this CorePerform community. You have changed my life, and I will continue to help change othersâð â£â£ ððððð ððð ðððððððð ððð ð ððððð. Seriously, this is for ððð. I first created this ð©ð«ðšð©ð«ð¢ðððð«ð² ð©ð«ðšððšððšð¥, because I saw how much education and reduction in inflammation it provided. Then when you asked, I created a ð©ðððð§ð ð©ðð§ðð¢ð§ð ð©ð«ðšðð®ðð for ððð. ⣠⣠A lot of people donât know their âð±ð¶ð³ð±ð°ðŽðŠâ in life. ⣠⣠ððšð«ðððð«ððšð«ðŠ ð¢ð¬ ðŠð¢ð§ð. Healing peopleâs core - mentally, and physically. ⣠⣠So thank you. ðð¡ðð§ð€ ð²ðšð® ððšð« ð²ðšð®ð« ð¬ð®ð©ð©ðšð«ð ðð§ð ð©ðð«ðð¢ðð¢ð©ððð¢ðšð§ ðð§ð ð¢ð§ð¯ðšð¥ð¯ððŠðð§ð. My heart could not be #FULLER with all the messages and support in sharing this vision to help more people lower their inflammation and optimize their CORE! ⣠⣠HEREâS TO MAKING THIS VISION A REALITY! PS. There were 3 tracks, each with 3 winners. CorePerform was in healthcare and life science, and won second place there. CorePerform also won the @tufts_nutrition prize with legal support! ⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout
The $100k pitch competition is tomorrow! ⣠⣠What am I doing to ð¡ðð§ðð¥ð ðð¡ð ð¬ðð«ðð¬ð¬ ð¥ðððð¢ð§ð ð®ð© ððš ð âðð¢ð ððð²â? ⣠⣠{ðð¢ð·ðŠ ðµð©ðªðŽ ð§ð°ð³ ðºð°ð¶ð³ ð¯ðŠð¹ðµ ð¥ðŠð¢ð¥ððªð¯ðŠ + ð€ð°ð®ð®ðŠð¯ðµ ðžð©ð¢ðµ ð©ðŠðð±ðŽ ðºð°ð¶!}⣠⣠1. ðð«ð¢ðšð«ð¢ðð¢ð³ð¢ð§ð ð¬ð¥ððð©. This is nothing new for me as this is ALWAYS my top priority, but Iâm making sure to get in at least 7-9 hours each night. Iâve been taking magnesium and @evohemp extra strength hemp pills (which Iââll do a nutrition insights on- CBD oils do nothing for me, but this has prevented me from waking up at 5am like I usually do when I have high stress levels. Loved it so much I asked for a CorePerform discount code for my clients. DM me if you ever want itð). ⣠⣠2. ðððŠðšð¯ð¢ð§ð ð¡ð¢ð ð¡ ð«ðð¬ðšð®ð«ðð ð¥ðšð° ð¢ðŠð©ððð ðððð¢ðšð§ ð¢ðððŠð¬. Notice I havenât been posting to IG or getting on my stories too much this week? This has low impact to my business, but is a LOT of time and stress that doesnât need to happen. Identify your low impact high resource action items for your job. ⣠⣠3. ðð¬ð€ð¢ð§ð ððšð« ð¡ðð¥ð©! Everyone is stressed and has higher demands sometimes. Ask your loved one to cook dinner, order out or meal prep the week before. Ask a co worker to handle some of your responsibilities and offer to do the same next week for them.⣠⣠ð. ðððð¯ð¢ð§ð ðð¢ðŠð ððšð« ðŠð! Donât let work come into your personal life. Give it your all during your set hours and get done what you can in the time you have reserved. ⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts
I feel ðð ððððð for this girl. ⣠⣠Can you imagine holding onto that much ð¢ð§ðð¥ððŠðŠððð¢ðšð§ everyday and THINKING IT ðªðð ðððð ðððððð? ⣠⣠ððððð ððð of water ð¥ðšð¬ð in ðšð§ð ð°ððð€ of starting CorePerform ⣠⣠As a result, she ð ðððð amazing. ⣠⣠ðð©ðªðŽ ðžð¢ðŽ ð©ðŠð³ ð«ð°ð¶ð³ð¯ð¢ð: ⣠⣠"HUGE WIN--I'm so grateful for focusing on how I FEEL, not how I LOOK. ð ðžð¢ðŽ ðŽðµð³ð¶ðšðšððªð¯ðš ðžðªðµð© ð£ð°ð¥ðº ðªð®ð¢ðšðŠ ð¢ð§ðµðŠð³ ð«ð¶ðŽðµ ð©ð¢ð·ðªð¯ðš ð©ð°ð³ð³ðªð£ððŠ ð¥ðªðšðŠðŽðµðªð·ðŠ ðªðŽðŽð¶ðŠðŽ, but ð ð ððð ð¬ðš ð ð«ððð and looked in the mirror grateful to FEEL this way!"⣠⣠"So ðð¡ðð§ð€ðð®ð¥ to have ð«ðð ð®ð¥ðð« ðððð¢ð§ð ð¡ððð¢ðð¬! I ð¶ðŽðŠð¥ ðµð° ð£ðŠ ðŽð° ðŽð€ð¢ð³ðŠð¥ ðµð° ðŠð¢ðµ ðµð©ðªðŽ ð®ð¶ð€ð© during the day out of fear of feeling bloated all day!"⣠⣠"Feeling more of myself this week--ð ðððð¥ ð¥ð¢ð€ð ð'ð¯ð ð®ð§ð¥ðšðð€ðð ð ð§ðð° ðŠð. ð'ðŠ ðŠðšð«ð ððšðð®ð¬ðð ðšð§ ð¡ðšð° ð ðððð¥ ðð¡ðð§ ð¡ðšð° ð ð¥ðšðšð€"⣠⣠ðSO. MUCH. FREAKING. YES!!!!!!!! ð I am so so happy for you Jackie and canât wait to see how much more you learn and discover about your CORE self during our time together. ⣠⣠As of today, I have:⣠⣠â¡ïžððªð ð¬ð©ðšðð¬ ðšð©ðð§ ððšð« ððšð«ðððð«ððšð«ðŠ (gut health to reduce bloat and identify food sensitivities), like Jackie above⣠⣠â¡ïž ð ððð ð¬ð©ðšðð¬ ðšð©ðð§ ððšð« ððð (physique/non-gut health coaching)⣠⣠DM me to sign up for either and snag a spot before itâs gone! ⣠⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts
If your coach ð¬ððð«ðð¬ ð²ðšð®ð« ðð¢ðð with:⣠⣠â1600 kcals⣠â1 hr+ of cardio/wk⣠⣠ð²ðšð® ð¬ð¡ðšð®ð¥ð ð«ð®ð§ from said coach.⣠⣠A good coach knows that ðºð°ð¶ ð¯ðŠðŠð¥ ðµð° ð£ðŠ ð®ðŠðµð¢ð£ð°ððªð€ð¢ðððº ð©ðŠð¢ððµð©ðº ðŠð¯ð°ð¶ðšð© ðµð° ð¥ðªðŠðµ.⣠⣠ðªð¡ðð ððšðð¬ ðð¡ðð ðŠððð§? It means ðºð°ð¶ ð€ð¢ð¯'ðµ ð¥ðªðŠðµ ðªð§ ðºð°ð¶'ð³ðŠ ð¢ðð³ðŠð¢ð¥ðº ð¥ðªðŠðµðªð¯ðš. ⣠⣠ðªð¡ðð? Yes, at 1600 kcal - ð²ðšð® ðð«ð ðð¥ð«ðððð² ð®ð§ððð« ðððð¢ð§ð . ⣠⣠Your ðŠðððððšð¥ð¢ð¬ðŠ ð€ð¢ð¯ ðððð©ð (ðžðªðµð© ð¯ð° ðžðŠðªðšð©ðµ ð€ð©ð¢ð¯ðšðŠ) ðððšð®ð ððð ð€ððð¥ + or -. So if you start your diet already in that minus...⣠⣠you're asking for ð¡ðšð«ðŠðšð§ð ðð¢ð¬ð«ð®ð©ðð¢ðšð§, ð¡ð²ð©ðšðð¡ð²ð«ðšð¢ð ð«ð¢ð¬ð€, ðð®ððšð¢ðŠðŠð®ð§ð ð«ð¢ð¬ð€....ðŽðŠð·ðŠð³ðŠ ð¥ðŠðµð³ðªð®ðŠð¯ðµðŽ ðµð° ðºð°ð¶ð³ ð©ðŠð¢ððµð©. ⣠⣠That's why I can't wait to start this new coaching service tomorrow. ⣠⣠ððš ðŠðšð«ð ð®ð§ðð«ð®ð¬ððð ð¬ðð«ð¯ð¢ððð¬. ðð° ð®ð°ð³ðŠ ðð. ⣠⣠Evidence. Based. Only.⣠⣠I'll be posting the link tomorrow ð€ Only 10 spots availableâŒïžâ£ ⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts
ðððª COACHING COMING ðððððð ! ð NO other coach in the industry is doing this. ðð ð¬ð©ðšðð¬ ðšð§ð¥ð²!â£â£â£ â£â£â£ ððšð ð¬ð©ð«ð¢ð§ð ððð¯ðð« ðð§ð ð°ðð§ð ððš ð¡ð¢ð ð¬ðšðŠð ð©ð¡ð²ð¬ð¢ðªð®ð ð ðšðð¥ð¬?!⣠⣠This is a "basic" coaching service for those who ðððððð ð°ðð§ð ððš ðð«ððð€ ðŠððð«ðš OR want to track ðð±ðð¡ðð§ð ðð¬!! â£â£â£ â£â£â£ Yup! If ðŠððð«ðš ðð«ððð€ð¢ð§ð ð¢ð¬ ððšðš ðšðð¬ðð¬ð¬ð¢ð¯ð, this is your chance to ðððð ððªððâ£â£ AND achieve your weight loss/gain goals!⣠â£â£â£ ðð©ð¢ðµâðŽ ðð¯ð€ðð¶ð¥ðŠð¥:â£â£â£ â£â£â£ â¡ïžPersonalized ðŠððð«ðš ðð ðð±ðð¡ðð§ð ð ð ð®ð¢ððð§ððâ£â£â£ â¡ïž ðð«ðð¢ð§ð¢ð§ð + Cardio for your goals â¡ïžCorePerform Protocol ð¥ð¢ððð¬ðð²ð¥ð ð«ððªð®ð¢ð«ððŠðð§ðð¬ + optional enhancements listâ£â£â£ â¡ïžðððŠð©ð¥ð ð°ððð€ of CorePerform approved mealsâ£â£â£ â¡ïžðð«ðšð®ð© ðð¡ðð for 24/7 supportâ£â£â£ â¡ïžMacro OR exchange ð-ððšðšð€ (for those new to tracking)â£â£â£ â¡ïžWeekly personalized ðð¡ððð€-ð¢ð§ with Dasha⣠⣠TEN spots only will open on Friday, who is ready! ⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts
What's your ððšðšð© trying to tell you? ⣠⣠I've been there- bloated, gassy, lethargic. ð ð€ð¢ð¯'ðµ ðŽð©ð°ðž ð¶ð± ðªð¯ ðµð©ðŠ ðšðºð® ð°ð³ ð¢ðµ ðžð°ð³ð¬ ð£ðŠð€ð¢ð¶ðŽðŠ ð®ðº ð£ð°ð¥ðº ðªðŽð¯'ðµ ð±ðŠð³ð§ð°ð³ð®ðªð¯ðš ð°ð±ðµðªð®ð¢ðððº.⣠⣠Then I did ððšð«ðððð«ððšð«ðŠ and found what foods agreed with me to ðšð©ðð¢ðŠð¢ð³ð ðŠð² ðð¢ð ðð¬ðð¢ðšð§. ⣠⣠ððšð§'ð ð¥ðð ð¬ð¡** ð¬ððšð© ð²ðšð® ðð«ðšðŠ ð«ðððð¡ð¢ð§ð ð²ðšð®ð« ð ðšðð¥ð¬. ⣠⣠No, seriously. You have to poop to eliminate excess hormones and toxins from your body.⣠⣠Signs of a Healthy Poop: ⣠⣠1. Going ð¢ðµ ððŠð¢ðŽðµ ð·ð¹/ð¥ð¢ðº. 2-3 is fine, 4 or more may be a sign something is off. â£Technically, if you go every other day- thatâs normal too. You define your normal (constipation is only diagnosed after 4 daysð¥²). Poop is how we excrete toxins, cholesterol, hormones...donât let that sit inside youð ⣠2. It should look like ððºð±ðŠðŽ ð¹ + ðº: brown, soft, and fully formed. No mucus, blood, undigested food. ⣠3. ðð° ð§ðð°ð¢ðµðªðŠðŽ! This is a sign of fat malabsorption or maldigestion. ⣠⣠4. You don't rely on stimulants. This includes ð€ð°ð§ð§ðŠðŠ, ð®ð¢ðšð¯ðŠðŽðªð¶ð® ð€ðªðµð³ð¢ðµðŠ, ð±ð³ðŠ-ðžð°ð³ð¬ð°ð¶ðµ, ðŽðŠð¯ð¯ð¢, "ðšð³ðŠðŠð¯ðŽ" etc. Also includes using food (like dairy/fried food/other intolerances) to unclog when you need to. ⣠⣠5. You shouldn't have to ðŽðµð³ð¢ðªð¯ ðŠð¹ð€ðŠðŽðŽðªð·ðŠððº or feel like you still have to go afterwards. ⣠⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ â£â â£â â â£â£â£â â â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beâ #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts
Should I be tracking ðð±ðð¡ðð§ð ðð¬?⣠⣠ðð±ðð¡ðð§ð ðð¬ is basically like eye balling ð©ðšð«ðð¢ðšð§ ð¬ð¢ð³ðð¬ versus weighing food or tracking macros. ⣠⣠ð ðšð« ðð±ððŠð©ð¥ð⣠You have ðŠððð¥ ð©ð«ðð©ð©ðð broccoli, chicken, rice in a huge batch. Then say, ok I have 3 starch exchanges for this meal so I will use 1 cup of cooked rice (because 1/3 cup rice = 1 starch exchange). ⣠⣠Or ⣠⣠You could ð ð«ðð ð ððð§ðð«ð ð¬ðð§ðð°ð¢ðð¡ and say oh, two slices of bread, some meat, and some sauce (2 starch, 2 protein, 1 fat)⣠⣠Or ⣠⣠You could ð ð«ðð ð¬ðšðŠð ð©ðð§ððð€ðð¬ and check your conversion sheet (2 starch, 1 fat for 8â pancake)⣠⣠ððš ð°ðð¢ð ð¡ð¢ð§ð . ððš ðð«ððð€ð¢ð§ð .⣠⣠Thus ðºð°ð¶ð³ ð®ðŠð¢ð ð±ðð¢ð¯ ðžð°ð¶ðð¥ ð£ðŠ ð®ð°ð³ðŠ ððªð¬ðŠÂ ⣠⣠1: 3 starch 2 meat 1 fruit 1 vegetable 2 fat ⣠2: X starch X meat X fruit X vegetable X fat ⣠3:X starch X meat X fruit X vegetable X fat ⣠4: X starch X meat X fruit X vegetable X fat ⣠⣠⣠ðð ð²ðšð® ðð«ð ð¬ðšðŠððšð§ð ð°ð¡ðš:⣠⣠1. Would benefit from stepping away from macro/calorie counting and ð°ðð§ð ððš ð¬ððð«ð ð²ðšð®ð« ð£ðšð®ð«ð§ðð² ððš ððšðšð ðð«ððððšðŠ ⣠⣠ðð⣠⣠2. ðªðð§ð ððš ð¬ððð«ð ð ðððð¢ð§ð ð¬ðð«ð¢ðšð®ð¬ about your weight loss/gain goals but ððšð§âð ð°ðð§ð ððš ðð«ððð€ ððð¥ðšð«ð¢ðð¬ or use an app⣠⣠ðð⣠⣠3. ððð§ððð¥ð¥ð² ð¬ð®ðððð« from the ðšðð¬ðð¬ð¬ð¢ð¯ðð§ðð¬ð¬ ðšð ððšð®ð§ðð¢ð§ð ððð¥ðšð«ð¢ðð¬/ðŠððð«ðšð¬â£ ⣠⣠Then this is for you! ðâð¥ð¥ ðð ðšð©ðð§ð¢ð§ð ð®ð© ð¬ð©ðšðð¬ ð¬ðšðšð§ ððšð« ðð¡ð¢ð¬ ð¬ðð²ð¥ð ðšð ððšððð¡ð¢ð§ð , but will ðšð§ð¥ð² ð¡ðð¯ð ðð ð¬ð©ðšðð¬ ðð¯ðð¢ð¥ððð¥ð. *ðŽðµð¢ðº ðµð¶ð¯ðŠð¥* ð§ð°ð³ ðµð©ðŠ ðð¢ð¶ð¯ð€ð© ðµð©ðªðŽ ðð³ðªð¥ð¢ðº!⣠⣠â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ððððð² ððš ð£ðšð¢ð§ ððšð«ðððð«ððšð«ðŠ? â£â£ð» ððªð¯ð¬ ðªð¯ ððªð° to start ðð®ð±ð°ðžðŠð³ðªð¯ðš ð ð°ð¶ð³ ðð¶ðµ or email coreperformnutrition@gmail.comâ£â£â£ â£â£â£ â«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ«ïžâ£â â£â â£â£â£â£â£â£â£â£â â£â£â â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£â£ #bodybuilding #abs #fitness #macros #trackingmacros #progress #bikini #guthealth #intuitiveeating #foodisfuel #weightgain #iifym #girlsthatlift