Ascend N' Transform Fitness

✨️COOKIN’ WIT TAY⁣✨️
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Chicken Tacos⁣ 😋
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Short on time?⁣
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Less than 30 mins - 40g of Protein for a quick & delicious family meal⁣
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🍗PROTEIN: helps build muscle & boost metabolism⁣
🌮CARBS: boost energy & well…tortillas are yummy!⁣
🥗VEGGIES: good source of fiber⁣
🥑FATS: balance hormones⁣
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Enjoy! 😊

✨️5 Steps to Make Losing Fat Simple⁣✨️
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1️⃣ Add protein to all meals & snacks⁣
2️⃣ Include fiber with meals⁣
3️⃣ Lift weights 3 x’s a week for 30 minutes⁣
4️⃣ Drink ½ your body weight in ounces of water⁣
5️⃣ Sleep 7 hours per night ⁣
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I used to try and reinvent the wheel 🙄
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Every month I was on a new diet, bc the plan wasn’t sustainable⁣
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THEN, I hit Perimenopause, & began feeling like whose body is this ⁉️
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My stomach was growing by the day & I felt miserable⁣ 😔
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I LOVE food, so restricting CARBS past two weeks was a NO for meh⁣
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So I came up with the 3R’s Method (reset, refocus, recommit) a sustainable plan that allows you to have your cake 🎂 & eat it, too! ⁣
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💪🏽Spend less time in the gym & more focus on the things you enjoy ⁣
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I was fueling my body 80-90% of the time with nutrient dense foods for energy & functionality⁣
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*10-20% of the time I was enjoying my favorite snacks like Herr’s Sour Cream & Onion chips⁣*
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Date night with hubby, enjoying a glass of wine, brunch with the girls was all a part of the plan…⁣🍷🍤🥞
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And the weight stayed off! ⁣
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Ready to get off the yo-yo cycle?⁣
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Would love to know what's ONE area you're intentionally focused on improving this month (1️⃣,2️⃣,3️⃣,4️⃣,5️⃣)?

*don't own the rights to this music*

✨️The future version of you speaks a different language than the current version.

If you're unwilling to evolve, you're choosing to stay attached to an identity you've already outgrown ✨️

This Moment Today Reminded Me Why I Started ❤️⁣
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Over a decade ago, I started coaching online.⁣
Then I opened a gym in MetroWest ⁣
And eventually came back online with one mission:⁣
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𝐓𝐨 𝐡𝐞𝐥𝐩 𝐰𝐨𝐦𝐞𝐧 𝐫𝐞𝐜𝐥𝐚𝐢𝐦 𝐭𝐡𝐞𝐢𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 & 𝐛𝐫𝐞𝐚𝐤 𝐠𝐞𝐧𝐞𝐫𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐜𝐲𝐜𝐥𝐞𝐬 𝐨𝐟 𝐝𝐢𝐬-𝐞𝐚𝐬𝐞 𝐈 𝐰𝐢𝐭𝐧𝐞𝐬𝐬𝐞𝐝 𝐢𝐧 𝐦𝐲 𝐨𝐰𝐧 𝐟𝐚𝐦𝐢𝐥𝐲.⁣
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So when my clients, Tisha and Deneen (traveling from Baltimore) asked to meet up for lunch today, my heart was full.⁣
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Bc this journey was never just about weight loss.⁣
It’s not even about me…⁣
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It's about showing women that support, guidance, education & community can change everything.⁣
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It's about helping women who feel like they've lost themselves find their way back.⁣
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Now listennnn....I don't have all the answers, and I never pretend to.⁣
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But if my story, my struggles, or my lessons have helped even 1️⃣ woman believe she's capable of more... then every challenge was worth it!⁣
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🥰To my clients (past and present)⁣
🥰To my family⁣
🥰To my friends ⁣
🥰& every person who has liked, commented, followed, or quietly watched from the sidelines...⁣
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Thank you. 🫶🏽⁣
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YOU are the reason I get out of bed every morning ⁣
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and to think...we're just getting started!
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Would love to know, what was the moment that made YOU decide it was finally time to put yourself first?👇🏽

COOKIN’ WITH TAY 🧑🏽🍳⁣

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When I want something⁣
✔️ quick⁣
✔️ flavorful⁣
✔️ & rich in omega-3s to support hormone balance⁣
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𝐇𝐨𝐧𝐞𝐲 𝐆𝐥𝐚𝐳𝐞𝐝 𝐒𝐚𝐥𝐦𝐨𝐧 for the win 🏆

Wanna reduce inflammation while supporting your hormones & keep your metabolism happy in 𝐏𝐞𝐫𝐢𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞??? ⁣
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𝐇𝐨𝐧𝐞𝐲 𝐆𝐥𝐚𝐳𝐞𝐝 𝐒𝐚𝐥𝐦𝐨𝐧...
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It takes less than 30 mins
High in Protein

& the Healthy Fats in salmon help support your 𝐡𝐨𝐫𝐦𝐨𝐧𝐞𝐬, 𝐢𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐢𝐨𝐧, 𝐚𝐧𝐝 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦—which matters a lot for women over 40.⁣

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Nothing fancy. No crazy ingredients.⁣
Just real food that tastes great!⁣😋
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Ingredients:⁣
Honey. ⁣
Soy sauce. ⁣
Lemon. ⁣
Fresh Garlic. ⁣
Salmon. ⁣
Seasonings of choice. ⁣
& Done.⁣
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This is what eating for results & enjoyment looks like.⁣

Save it. Try it. & tell me if it makes it into your weekly rotation 💛⁣

Tracking Nutrition is 1️⃣ of Our Non-Negotiables ⁣⁣
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…in the Ascend N’ Transform Fitness Academy⁣⁣
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Why?

Bc when you don't track, you operate based off of emotions instead of factual data
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You have days when you don’t want to show up⁣⁣
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& days when you go through the drive-thru instead of eating what you prepped⁣⁣
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AND that’s OK!⁣⁣
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There’s nothing linear about this journey⁣⁣
But always remember to fill up your cup first!⁣⁣
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& if you fall off the wagon, take imperfect action & Course correct FAST!
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No matter what season you are in, I'm here to remind you that change is possible and you are worth it! 💪🏽 🥰❤️