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I am a creative who works with a few major brands, micro-influencers + audiences. I'm looking to collaborate on a few various projects to develop great content, engage + grow! Open to ideas. Let's create 💡

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Refeed to Refuel: Cyclical Keto Q&A with @nutrientdieting

Now, I embrace that by focusing on nutrients for the majority of my diet— doing so keeps calories low during the week followed by big re-feeds where I can embrace my big eating behavior and have a good mindset of starting the week of ‘dieting’ all over again. There are a variety of approaches, but basically adhering to a ketogenic diet for [the] majority of your 1-2 week time frame— followed by 1-2 days of a high-carb re-feed. It can be followed in many ways, but the way I’ve been sticking to it this year is following a low-carb diet for 5 days, in a pretty severe deficit [35%~] followed by two day re-feed. I keep low carb 50g-75g on training days 30g on rest days and refeeds are 650-850g (fats are very low, >30g).

There is nothing more devastating to a bodybuilder/trainer/athlete than tearing a pec tendon on a bench press, a patella tendon on a squat, a bicep tendon or a tricep tendon— or, worse of all— having shoulders that pretty much don't even allow you to train anymore. ⁠⠀ ⁠⠀ Some of these injuries can put you out for a year or even end your lifting career.⁠⠀ ⁠⠀ That's why we recommend this cartilage-regenerating duo: Grass-Fed Hydrolyzed Beef Collagen paired with powerful J-Flex9™️ for optimal results. 💯 ⁠⠀ ⁠⠀ Now through 8/2, save 50% on one (or both) with code FLEX50— $25 cart minimum. ⁠⠀ ⁠⠀ 🧬 Shop now, links in bio! ⁠⠀

Shay's Plate: A Figure Competitor's Day of Food

I know my purpose is to help women and men of all ages, races and ethnicities to work on loving and strengthening themselves no matter what life throws at us. Women, I promise you lifting weights won’t make you look like a man! Think of your body like a piece of clay or even art and [that] the weights are a sculptor or an artist— building [and] defining a beautiful work of art. So if you want that nice, round, tight butt that sits up just right or tight arms with little to no jiggle, then you need to start lifting weights.

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"...But Where Do You Get Your Protein?"

Vegan for the animals, plant-based for the planet” is his motto, originally switching to a plant-based diet in an effort to reduce some of the animals subjugated to factory farming. To accomplish this, I have 3 whole-food plant-based meals: 2 meals containing True Nutrition Pea Protein Isolate with easy-to-digest carbs, and on training days I utilize peri-workout nutrition too.” With a plant-based diet, it’s even more essential— often times requiring additional prep or cooking to ensure adequate protein consumption for muscle growth. I have now grown to believe that we should strive for a plant-based diet whenever possible to reduce pollution and the harmful impact of factory farming on the environment,” John reflects.

⭐️ LIFE SKILLS ⭐️ ⁠ ⁠ In everyday life, the development of life skills helps kids + students to: ⁠ ⁠ • Find new ways of thinking and problem solving⁠ • Recognize the impact of their actions⁠ • Teaches them to take responsibility for what they do (rather than blame others)⁠ • Builds confidence— both in spoken skills + for group collaboration/cooperation⁠ ⁠ What skills + activities do you have your kids help you out with? ⁠ ⁠ ⁠ ⁠ 🦸‍♀️ Follow @thesupermomtribe for more helpful homeschool, education + family tips!

Strong for a Cause: A Vegan Bikini Athlete's Day of Eating

Planning ahead and prepping your food is always a good idea, but when adopting a vegan diet as a bodybuilder, it’s absolutely necessary to ensure your plate is nutrient dense and that you’re taking in adequate amounts of protein for muscle-building. We caught up with Ashley Marcum, a vegan bikini athlete and transformation specialist/head coach at The Vegan Gym— an online fitness and nutrition coaching business dedicated to transforming the lives of vegans all around the world. Ashley first adopted a plant based diet for health reasons, but later fell in love with the supportive community that encourages the ethical treatment of all living beings. Closely following a plant-based macro-focused diet, her training regimen dictates the amount of carbohydrates, fat and protein she consumes on a day-to-day basis.

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Recipe for a badass PR? 12 plates on each side + heavy bands = approximately 1500lbs for 7 reps. Let's get it 💯 ⁠ ⁠ 🎥 : @goreala.performance

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