Katherine Geppert

Blueberry Blender Muffins 🫐⁣
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Easy, light, fluffy & clean anti inflammatory ingredients to brighten your day! ⁣
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𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀⁣
𝟭𝗰𝘂𝗽 old-fashioned oats (I used bobs red mill) ⁣
𝟮 medium ripe bananas 🍌⁣
𝟮 eggs preferably organic ⁣
𝟭/𝟮 𝗰𝘂𝗽 non-dairy milk (I used almond) ⁣
𝟮 𝘁𝗯𝘀𝗽 honey 🍯 ⁣
𝟭 𝘁𝗯𝘀𝗽 melted coconut oil ⁣
𝟭 𝘁𝗯𝘀𝗽 Maple syrup 🍁 ⁣
𝟭 𝟭/𝟮 𝘁𝘀𝗽 baking powder ⁣
𝟭/𝟮 𝘁𝘀𝗽 baking soda ⁣
𝟭 𝘁𝘀𝗽 vanilla extract ⁣
𝗣𝗶𝗻𝗰𝗵 sea salt 🧂 ⁣
𝟯/𝟰 𝗰𝘂𝗽 fresh organic blueberries 🫐 ⁣
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𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀 ⁣
1. Preheat oven to 375 ⁣
2. 2 muffin tins of six, muffin cups ⁣
3. Place all items in the blender 𝘦𝘹𝘤𝘦𝘱𝘵 𝘣𝘭𝘶𝘦𝘣𝘦𝘳𝘳𝘪𝘦𝘴 and process for 20 seconds ⁣
4. Pour muffins into 12 muffin cups in the tin⁣
5. Bake for 16-18 min! ⁣
VOILA! ⁣
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𝟭𝟮 𝘀𝗲𝗿𝘃𝗶𝗻𝗴𝘀 / 𝟭 𝗺𝘂𝗳𝗳𝗶𝗻 𝟳𝟳 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 / 𝟮𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝟮.𝟱𝗴 𝗳𝗮𝘁 / 𝟭𝟮𝗴 𝗰𝗮𝗿𝗯𝘀 / 𝟭𝗴 𝗳𝗶𝗯𝗲𝗿 ⁣
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I love to pair my muffin with a coffee & non fat greek yogurt for extra protein 💜⁣
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3 Hydration Tips for YOU 👇🏼⁣
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1️⃣ Flavor your water to help hit your water goal 💦 add lemon, mint, berries…. Whatever it takes to hit your intake goal! ⁣
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2️⃣ Prepare your water the NIGHT BEFORE! No excuses when you’re running out the door if your bottles are already chilled and ready to go ⁣
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3️⃣ Hot tea or iced tea (unsweetened) COUNTS! Yes, this is water as well! ⁣
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Drinking water benefits our skin, organs, focus, energy levels, weight loss, detoxes our systems, prevents infections, helps cells travel to deliver nutrients, and regulates our body temp! ⁣
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Water is amazing! Do yourself a favor and swap your soda for a lemon water next meal… will you try? ⁣
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👉🏼SWIPE & DON’T MISS OUT👉🏼⁣
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Limited Time Only & Spots Fill Quick ⁣
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October is calling your name ladies and gentlemen! Time to get that b***y focused & in gear… say YES to your health with this crazy good deal✌🏼⁣
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DM to claim your space or ask any questions ⁣
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DO NOT EAT THE MUFFIN 🫐 ⁣
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Who do you think you are trying to buy that muffin? ⁣
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You have 5 lbs to lose. ⁣
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Muffins are naughty. ⁣
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Fit girls don’t eat muffins. ⁣
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You’re not allowed to enjoy a muffin. ⁣
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Just get the almond milk latte and walk away, watch your friend eat the muffin. ⁣
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If you even have a bite you’ll spiral. Your progress will be gone. ⁣
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This is why you can’t have the muffin. ⁣
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🤯 GUYS! 🤯 I actually used to talk to myself like this. ⁣
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Did you or do you find yourself having the same convo??? ⁣
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This is terrible. You would NEVER speak to a friend this way, so why do this to yourself? ⁣
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It took me almost 10 years to find balance where I could enjoy a muffin without tipping into a binge bender or completely restricting. ⁣
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Pretty f’d up right??? ⁣
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I’m sharing this so you know you’re not alone. I have health goals but I also have a sweet tooth! 🙏🏼 I’ve learned that the self beat up cycle gets you absolutely NO WHERE. ⁣
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Want to know the craziest thing????? ⁣
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I have been eating more “balanced” and allowing treats here and there from the GOOD bakeries (not the packaged processed junk) and I HAVE ABS, I see results and my mental health is sooooo much stronger. ⁣
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I also enjoy meeting friends for coffee more- I am more willing to socialize and not beat myself up 🤍🫐⁣
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Life is about balance. DM if you need help finding yours ⭐️⭐️⭐️⭐️⭐️⁣
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Happy Sunday! ⁣
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How was your weekend? Hope you got fresh air & enjoyed your loved ones 🤍🦋⁣
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Let’s get ready for a productive, positive week ✌🏼⁣
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Biggest hack for being focused & productive is making a check list and writing down what NEEDS to get done and what are the extra bonuses ⭐️ ⁣
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What’s highest up on your priority list? 📝 ⁣
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You WILL get your essentials accomplished if you are proactive and plan. Get on it girlfriend!!!! ⁣
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I have a question for you 👇🏼⁣
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Are you happy? ⁣
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Genuinely happy with yourself? With your life? Your career? Hobbies? How you show up in a room? ⁣
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I like to ask myself this often and just check in.⁣
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It’s so easy to move through the routine of life… going through the motions and not reflect! Reflection is WORK 👏🏼⁣
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So let me ask you again, are you happy? ⁣
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What makes you happy in your current life? ⁣
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What would make you happy to add into your life? ⁣
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Now HOW can we make this happen?? This is so important! ⁣
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Write it down in small attainable steps. For example, I am happy with my career but not so much with my health. ⁣
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Ok what about your health? Is it your diet? Your fitness routine? Pack of hydration and quality sleep? (There are so many layers) ⁣
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Say it’s your physical fitness. Ok let’s make more time so you can add it in your day! ⁣
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⏰ Can you wake up earlier? ⁣
☀️ Can you walk outside at lunch time? ⁣
👯‍♀️ Do you have a friend you can call on for a workout accountability partner? ⁣
👟 Can you sign up for a fun class after work? Since you paid you’ll be more likely to go! ⁣
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There are so many small baby steps that can take us to our larger goal of making us HAPPIER 😁⁣
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Need help brainstorming!? I got you 😉 you deserve all the joy in all facets of your life. DM me and we can chat about YOU ♥️⁣
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It’s time to live life on YOUR terms 👌🏼⁣
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Sound selfish? It’s NOT. Honestly that was a huge lesson in itself…⁣
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1️⃣ 𝗜𝘁 𝗶𝘀 𝗻𝗼𝘁 𝘀𝗲𝗹𝗳𝗶𝘀𝗵 𝗼𝗿 𝘀𝗲𝗹𝗳 𝗰𝗲𝗻𝘁𝗲𝗿𝗲𝗱 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝗳𝗼𝗿 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗯𝗲𝘀𝘁 𝗶𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝘀. Sure, your choice may upset a family member/ friends feelings but at the end of the day, you can’t live your life walking on egg shells. Working up the courage to speak your needs is challenging but take small steps or therapy can help 👏🏼 ⁣
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2️⃣ 𝗪𝗵𝗲𝗻 𝗳𝗮𝗰𝗲𝗱 𝘄𝗶𝘁𝗵 𝗺𝗮𝗸𝗶𝗻𝗴 𝗰𝗵𝗼𝗶𝗰𝗲𝘀, 𝗮𝘀𝗸 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗶𝗳 𝘀𝗮𝘆𝗶𝗻𝗴 “𝗬𝗘𝗦” 𝘄𝗶𝗹𝗹 𝗮𝗹𝗶𝗴𝗻 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀 𝗼𝗿 𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲 𝗶𝘁. Whether your goal is to spend more time with your family, save money, focus on your side biz, be present to cook dinner, wake up early… when we say yes to something we’re saying no to something else. Check in & see if the YES is worth it… that way you don’t look flakey when you cancel last minute!! 😆 ⁣
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3️⃣ 𝗞𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗹𝗼𝘃𝗲 𝗹𝗮𝗻𝗴𝘂𝗮𝗴𝗲 & 𝘆𝗼𝘂𝗿 𝗽𝗮𝗿𝘁𝗻𝗲𝗿𝘀. There are quizzes all over google, figure out your love language so you know how you want to receive love & how you best communicate it. I am a “words of affirmation girl” so notes or a card is WAY more important to me than gifts! Letting the people you care about around you know how you receive love will help everyone. This goes for work /friendships too! ⁣
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4️⃣ 𝗕𝗹𝗼𝗰𝗸 𝗼𝗳𝗳 𝗬𝗢𝗨 𝘁𝗶𝗺𝗲. You could be a non stop mom, ceo, over committed volunteer- make sure you’re not draining your cup. If you empty your cup, you won’t be you’re amazing self- you’ll be exhausted, frustrated & shell of yourself. Find ways to FILL your cup with the activities, practices, things you actually love. Maybe you don’t know! Close your eyes, dream up ideas. Make them outrageous. Go for it! Find small activities & schedule larger portions of time to take the trip to Italy, book a spa day, go skiing, get your nails done, walk outdoors! Whatever it is. Block it off!⁣
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What does living life on your terms look like to you!? Share below ⬇️ ⁣
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Weekend home cooking 🙌🏼⁣
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Grilled free range teriyaki chicken + organic sweet potato fries + summer strawberry/ goat cheese salad ⁣
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…. Paired with Organic Sauvignon Blanc ⁣
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Cheers to the weekend! ⁣
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Hi 👋🏽 friends! I made myself 3 promises this summer, have stuck to them and never felt better inside & out ☀️⁣
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⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⁣
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1️⃣ Say YES to more adventures & spend more time outdoors doing so 🌲 ☀️ ⁣
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2️⃣ Mix up my workouts, try some new styles of weight training and ditch the “grind” I was stuck in for so long ⁣
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3️⃣ Eat clean, nutritious food 80% of the time and truly enjoy the other 20% without hate talk 🍽⁣
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Game 👏🏼 Changer 👏🏼 People ⁣
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Don’t be afraid to set goals outside of the new year, outside of birthdays or big milestones. It’s never too late to mix it up and spice up your life! Trust me… it’s worth it 😉 ⁣
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Summer Salads 💪🏼😻 Get your FREE recipes today and sign up for more freebies ⁣
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✨link in bio ⁣
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My FREE gift to you ✨ ⁣
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You asked so I answered! 📣 Time to create a system TOGETHER 📣Health & Wellness begins in the kitchen 🍽⁣
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The kitchen is also the heart of the home, hosting many social and family gatherings and memories♥️⁣
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You get to decide WHAT is kept in your kitchen. Are you helping yourself and or your family lead a healthier, cleaner lifestyle? ⁣
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Who doesn't want a healthier, happier life?!⁣
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Let me tell you... you may have healthy goals and good intentions but if your fridge and pantry isn't in check than you're most likely NOT crushing your health goals as hoped 😱 ⁣
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Don't sweat it though. I am here to help 𝘜𝘯𝘱𝘳𝘰𝘤𝘦𝘴𝘴 & 𝘋𝘦𝘤𝘭𝘶𝘵𝘵𝘦𝘳 𝘺𝘰𝘶𝘳 𝘧𝘳𝘪𝘥𝘨𝘦 𝘢𝘯𝘥 𝘱𝘢𝘯𝘵𝘳𝘺!⁣
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𝗧𝗵𝗲 𝗞𝗚 𝗣𝗿𝗼𝗰𝗲𝘀𝘀:⁣
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1. Review your overall nutrition & health goals individually and as a household (very important)⁣
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2. You will receive nutrition guidance and ideas to best fit your intentions⁣
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3. Time for clear, concise goal setting⁣
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4. Next is a pantry & fridge analysis- zero judgement⁣ 🙏🏼⁣
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5. We will make a clear plan and begin our virtual haul (my favorite part)😜⁣
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6. Once you're cleared out, we organize!⁣
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7. Expect LOADS of tips and tricks along the way… until TA-DA! The pantry & fridge of your dreams⁣
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8. You will leave the session with an organized, healthy, happy kitchen so you can crush your goals! 🍏🍉🍇🫐🥝⁣
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*𝗕𝗢𝗡𝗨𝗦* You will also receive a follow up email with tips on continuing your organization, my pantry/ fridge favorites, cooking tips and more!⁣
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Say YES to a healthier, more organized life in a fun and successful method ⁣
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DM for pricing and to schedule your 60 min call today⁣! ⁣
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