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One skillet meal? Yes, sign me up! Plus this one is good for breakfast, lunch, or dinner (besides using ingredients you probably keep on hand)! Macros are too 427 cals and 26 grams of protein! Recipe up at VenusCrossing.blogspot.com . #VenusFactor #venusindex #venuscrossing #iifym #flexibledieting #fitfam #fitness #macros #bodybuilding #iifymgirls #foodporn #protein #girlswholift #gains #fitspo #healthy #gym #food #nutrition #cleaneating #powerlifting #fit #carbs #eatclean #diet #gainz #girlswithmuscle #ifitfitsyourmacros #breakfast #instafit

mlgraham09

Flat out pizza using a flat out wrap! Huge and so tasty! This time I added mushrooms and olives with my turkey pepperoni and spinach! 429 cals and 33 g of protein Recipe on my blog VenusCrossing.blogspot.com if you need more deets! #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #fitgirls #fitlife #fitmom #eatclean #healthy #iifym #flexibledieting #macros #bodybuilding #iifymgirls #foodporn #protein #gains #food #nutrition #cleaneating #fit #carbs #diet #gainz #ifitfitsyourmacros #instafit

mlgraham09

Guys, this stuff is pumpkin pie goodness presented in a lower cal and higher protein package ;) Tastes like the real deal!!! I have eaten it everyday for dessert since I got the recipe nailed down the other day lol 244 cals and 20.5g protein I even made you a 1:30 video so you can see how quick it whips up!Recipe at Venuscrossing.blogspot.com X-Coach Liss #VenusFactor #venusindex #venusfactorcoaches #venuscrossing #pumpkinspice #iifym #flexibledieting #fitfam #fitness #macros #bodybuilding #iifymgirls #foodporn #protein #girlswholift #gains #fitspo #healthy #gym #food #nutrition #cleaneating #fit #carbs #eatclean #diet #gainz #girlswithmuscle #ifitfitsyourmacros #instafit

venusfactorcoaches

This casserole was a bit of a gamble with my family. They all love tamales, but not so much casserole. I had a busy week, and there was no time for tamale making. So this just sounded like too good of an idea not to try it, and it payed off. Both kids said it was a make again! So it will become a regular rotation meal, plus it reheats perfectly! A hearty serving is 371 cals and 23 g of protein so you can even fit it into your tight nutrition goals! recipe at venuscrossing.blogspot.com #venusindex #venusfactor #venuscrossing #fitmom #iifym #flexibledieting #fitfam #fitness #macros #iifymgirls #protein #girlswholift #gains #fitspo #healthy #gym #food #nutrition #cleaneating #fit #carbs #eatclean #diet #gainz #girlswithmuscle #ifitfitsyourmacros #instafit #health #yum #fitfood

mlgraham09

Guys, this stuff is pumpkin pie goodness presented in a lower cal and higher protein package ;) Tastes like the real deal!!! I have eaten it everyday for dessert since I got the recipe nailed down the other day lol 244 cals and 20.5g protein I even made you a 1:30 video so you can see how quick it whips up!*** Recipe at http://venuscrossing.blogspot.com/2016/10/no-bake-protein-pumpkin-cheesecake.html #VenusFactor #venusindex #venusfactorcoaches #venuscrossing #pumpkinspice #iifym #flexibledieting #fitfam #fitness #macros #bodybuilding #iifymgirls #foodporn #protein #girlswholift #gains #fitspo #healthy #gym #food #nutrition #cleaneating #fit #carbs #eatclean #diet #gainz #girlswithmuscle #ifitfitsyourmacros #instafit

mlgraham09

I have not made chicken and dumplings in FOREVER. I knew it was time when I suggested it and my daughter thought I meant Asian style dumplings to dunk in soy sauce LOL she is a hot mess!So we had to make it together for her Southern training, and I thought I wanted to try a cornbread twist to the dumplings. They turned out divine. Both kids declared them a make again! I really liked the macros and all the veggie goodness hidden inside ;) 424 cals and 33 g protein per hearty serving recipe at venuscrossing.blogspot.com #VenusFactor #venusindex #venuscrossing #iifym #flexibledieting #fitfam #fitness #macros #bodybuilding #iifymgirls #foodporn #protein #girlswholift #gains #fitspo #healthy #food #nutrition #cleaneating #fit #carbs #eatclean #diet #gainz #girlswithmuscle #ifitfitsyourmacros #instafit #weightloss #motivation #health

mlgraham09

I saw a recipe in a magazine that caught my eye, they had used vegetables in the meatloaf recipe to sweeten it up naturally. And so I set out to give it a try and tweak it a little just to make it a bit lighter. The other side bonus was the whole meal was ready to go in 45 minutes on 2 sheet pans!The results were super great! The whole family, including the fussy husband, all gave it the gold standard "make again". And sssshhhh pretty sure nobody knew I was sneaking in extra veggies! Ends up at 412 cals and 30 g of protein per serving too Recipe at venuscrossing.blogspot.com #VenusFactor #venusindex #venuscrossing #fitfam #fitness #fit #healthy #instafit #fitlife #weightloss #eatclean #girlswholift #health #fitmom #cleaneating #weightlossjourney #protein #fitgirl #fitgirls #nutrition #healthyeating #paleo #food #foodporn #healthyliving #healthyfood #cleaneats #healthylifestyle #dinner #yum

mlgraham09

#flexfriday "Muscles communicate what you are about without saying a word." Greatness from jensinkler Never apologize about your body. Own it and go after what YOU want. Nobody else is entitled to that decision. #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #legday #gymlife #fitmom #instafit #squats #fitchick #healthy #muscles #weightloss

mlgraham09

Non flexed #flexfriday ;) just gearing up for another set of deadlifts! #olivemarie could care less if I drop 250 lbs by her head as you can see here. She thinks she is queen of the gym #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #crossfit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #legday #gymlife #fitmom #instafit #squats #fitchick #healthy

mlgraham09

Banded kneeling clamshell - you have got to try this ASAP, ladies! For me this small tweak of kneeling, it really hammered my gluteus medius be sure to switch sides. Palpate to really hit those glutes hard! #venusindex #venusfactor #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #workout #motivation #fitgirls #fit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #legday #gymlife #squats #fitmom #healthy #instafit #fitchick #muscles #fitgirl #glutes #weightlifting #bodybuilding

mlgraham09

Overhead press PR today! Did not go up in weight but got 2 reps in instead of 1! On overhead press, be sure to squeeze your glutes. I know it sounds weird bit it works! #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #crossfit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #gymlife #fitmom #instafit #fitchick #healthy #muscles #weightloss #fitgirl #lift

mlgraham09

My grocery store finally got in more halotopcreamery flavors! My sis-in-law JUST told me that I need to try strawberry since it is her favorite; I go by the store last night and BOOM! She was right #yum And love those macros, like always! #halotop #strawberry #icecream #venusindex #venusfactor #venuscrossing #protein #fitness #healthy #gym #fitfam #eatclean #food #nutrition #fit #gains #cleaneating #health #carbs #diet #whey #girlswholift #girlswithmuscle #fitspo #motivation #fitgirls #fitlife #girlswithmuscles #fitchicks

mlgraham09

Merry Christmas! Hit a new PR for 1 rep max on barbell hip thrust - 295 lbs! Then my sweet family surprised me with some new jewelry ;) they know what I like! Hope your day is fantastic! #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #crossfit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #legday #gymlife #fitmom #instafit #squats #fitchick #healthy #muscles #fitgirl

mlgraham09

#flexfriday au natural. Busy getting stuff done this week. Physical strength begets mental fortitude. Making time for fitness while trying to keep your head above water at work/home is always worth it you have to take care of yourself before you can care for others! #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #gymlife #fitmom #instafit #squats #fitchick #healthy #muscles #weightloss #fitgirl

mlgraham09

Hanging to stretch? Yep. Super great for stretching your tight lats, shoulders, spine as well as the rest of your back, core, and chest! I literally just hang for a few seconds before or after my workout. Any grip works too :) #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #crossfit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #gymlife #fitmom #instafit #fitchick #healthy #muscles #weightloss #fitgirl #squats

mlgraham09

Glute march! Super duper glute pumper. Also a great isometric glute exercise to ensure equal cheeks ;) do in higher rep ranges. I did 3 sets of 20 each side. #VenusFactor #VenusFactor #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #crossfit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #legday #gymlife #iifym #fitmom #instafit #squats #fitchick #healthy #muscles

mlgraham09

Side lying external shoulder rotation - a tiny weight is very effective here! I did 3 sets of 8 with a 5 lbs plate and am sore! That is a foam roller under my arm but you could use anything on hand. #VenusFactor #venusindex #venuscrossing #gymhumor #fitness #fitfam #gym #gymlife #bodybuilding #gymrat #funny #gymmemes #workout #lol #gains #fitspo #fitnesshumor #gymmeme #fitlife #beastmode #girlswholift #gymflow #lift #fit #motivation #humor #instafit #gymtime #fitchick #exercise

mlgraham09

Here is a way to ante up your lateral lunge AKA side lunge- add a weight and a bench. This makes it a weighted deficit lateral lunge, and I bet your inner thighs will be sore the next day ;) #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #workout #motivation #fitgirls #fit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #legday #gymlife #fitmom #instafit #squats #fitchick #healthy #muscles #weightloss #fitgirl #lift

mlgraham09

Here is a way to take your Bulgarian split squats up a notch! (Not that they need it lol they are pretty intense as is!) Put your front foot on a plate so your back knee can go deep, and hold a weight on the side where your leg is back. Voila! #VenusFactor #venusindex #venuscrossing #girlsthatlift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #fitgirls #workout #motivation #fit #gymlife #fitlife #gymrat #girlswithmuscles #gains #girlswholift #progress #legday #fitchicks #instafit #squats #muscles #fitmom #healthy #fitchick #lift

mlgraham09

#flexfriday with some pull-up action! I just got this grey tank in from lululemon ...Their stuff washes and wears so well but DANG the $ hurts my feelings! j_we got me hooked by sending me an outfit for my birthday totally her fault that I love it! What is your favorite gym wear line and what item? #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #crossfit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #gymlife #gymwear #activewear #sportswear #fitnesswear #leggings #training #gymclothes

mlgraham09

Pause squats - I did 3 sets of 3 with 3 second pauses using 50% of my 1 rep max. These are super great for increasing your max. They also really tear up your muscles (glutes!) with all that time under tension, so I am always sore after them! #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #legday #gymlife #fitmom #instafit #squats #fitchick #healthy #muscles #weightloss #fitgirl

mlgraham09

Finally got my hands on the new (ish) questnutrition Rocky Road protein bar. It was not my favorite room temp, prefer white chocolate raspberry or coconut cashew for that. It was DANG good in the microwave for 30 sec then topped with a tbsp on PB on top though;) #VenusFactor #venusindex #venuscrossing #quest #protein #questbar #questnutrition #cheatclean #onaquest #questbars #fitfam #healthy #iifym #fit #proteinbar #girlswholift #fitness #girlswithmuscle #fitspo #gym #bodybuilding #motivation #fitgirls #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #fitmom

mlgraham09

Post workout pumpkin Kodiak cakes topped with PB, plain FF Greek yogurt, and mixed berries Mmmmm! Next time I am adding some whey and egg whites to nudge that protein up a smidge ;) but it was tasty nonetheless! kodiakcakes #kodiakcakes #venusindex #venusfactor #venuscrossing #iifym #flexibledieting #fitfam #fitness #macros #bodybuilding #iifymgirls #foodporn #protein #girlswholift #gains #fitspo #healthy #gym #food #nutrition #cleaneating #powerlifting #eatclean #fit #carbs #diet #gainz #girlswithmuscle #ifitfitsyourmacros #breakfast

mlgraham09

Actual footage of my run yesterday in magical 30 mph winds which morphed me into a mermaid. Headphones were completely pointless, gusts were pretty much all I heard for 3 miles. On my way back, while I was running *errr shuffling* against the wind, I look around and realize I was the only idiot out there. #bestrunever #nexttimeIamswimming #venusindex #venusfactor #venuscrossing #fitchick #fitness #fitfam #fit #girlswholift #fitspo #workout #fitlife #fitmom #motivation #girlswithmuscle #healthy #fitgirl #gym #bodybuilding #gymrat #instafit #abs #eatclean #weightloss #cardio #gymlife #legday #gains #exercise

mlgraham09

SCORED at GNC yesterday- all this for $75!!!! Got the Quest bars for $11 PER BOX, that is less than $1 per bar and they normally run about $2.50 each. Got the box of ON bars free for buying the 5 lbs container of ON whey. Combining coupons and offers for the win. Boom! #venusindex #venusfactor #venuscrossing #questbar #protein #questnutrition #fitness #quest #cheatclean #fitfam #healthy #proteinbar #optimumnutrition #bodybuilding #gym #gnc #whey #goldstandard #supplements #gnc #workout #fitspo #fit #motivation #instafit #fitlife #weightloss #eatclean #girlswholift #fitmom

mlgraham09

Banded glute press - do not discount this one because it will light your glutes up once you get it right! It took me a couple of sets before I figured it out. Here are a few hints:1) bend at your knee a bit on the leg that is holding you up2) palpate your glute to really get it firing3) really drive out your leg and squeeze your glute at the top #VenusFactor #venusindex #venuscrossing #girlswholift #fitness #fitfam #girlswithmuscle #fitspo #gym #bodybuilding #workout #motivation #fitgirls #fit #fitlife #girlswithmuscles #gains #fitchicks #gymrat #progress #legday #gymlife #fitmom #instafit #squats #fitchick #healthy #muscles #weightloss #fitgirl

mlgraham09
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