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katie_sauger. If you are in the process of dieting, love to cook for others, want a

If you are in the process of dieting, love to cook for others, want a small list of ingredients, and want something that is low calorie and that you can track in my fitness pal, I definitely recommend this weight watchers 5 ingredient-15 minute cook book. . For only ~350 calories, I had balsamic pork loin with garlic herb couscous & green beans (which I definitely seasoned after this photo). 🥩 . I’m not suggesting that this is the only way to cook meals for others and still reach your goals, but I’m definitely saying that this is my favorite go-to when I’m trying to enjoy a nice meal and also hit my calorie/macro goal for the day.

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#tbt

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katie_sauger. One thing that I’ve noticed a lot of people think they to have to let

One thing that I’ve noticed a lot of people think they to have to let go of is their coffee creamer when they start dieting or when they start clean eating. . THERE IS ALWAYS A WAY to enjoy the foods you love, so I’ve found that using powdered creamer rather than liquid saves some calories and is easier to dissolve through coffee when you put it into a shaker cup and also adds foam (my favorite part). . For only 60 calories (unless you add mct oil), all you have to do is add 4 teaspoons or however many the serving size is for your creamer to a shaker cup, a little stevia or sugar free sweetener, if you want it to be sweeter, then shake it up and done. ☕️ . If you haven’t noticed, I live for food hacks and simplicity.

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How to grow a booty 101: BARBELL HIP THRUSTAHS *you have to say it in a Boston accent too* . Butt seriously, if you have no idea where to start, a simple, growth activating leg & glute workout to do is: 5•8-12 barbell squats 5•8-12 barbell hip thrusters 5•8-12 russian deadlifts 4•12-15 banded donkey kicks 4•12-15 hip abductors *end with 3 sets of walking lunges, each set till failure* . Need a workout plan? Click the link in my bio to let me help you get started on your fitness journey!

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I finally found the closest thing to a mountain in Texas (a hill) and climbed it with mis amigas; In other words, I got a session of nature therapy ⛰

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.................

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Save water, drink wine 🍷

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katie_sauger. The only times I ever make this face is when I just got paid and find

The only times I ever make this face is when I just got paid and find out Bath and Body Works is having a 50% off sale, when I check my bank account and it’s not as bad as I thought, when I took any kind of selfie for Myspace back in 2010, when I go to my mom’s house and see left over pasta in the fridge, when I eat pizza & beer and still cut weight, when I see someone I know doing big things in life, when someone calls out someone else in public for being an asshole, when I see a car that was riding my ass on the highway get pulled over by a cop, or when anyone compliments my dog. 🐶

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katie_sauger. Today I was singing Drake’s “I’m upset” in CVS and a middle aged lady

Today I was singing Drake’s “I’m upset” in CVS and a middle aged lady stocking the shelves looked at me like I was schizo then asked if I needed help as she tried to slowly walk away but what made it worse is that I responded with “just looking for lotion” lmao what is wrong with me

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katie_sauger. I’m so happy because I passed my anatomy & physiology class for this m

I’m so happy because I passed my anatomy & physiology class for this month so that means I’m one step closer to my bachelors in food science & nutrition and one step away from throwing 1k down the toilet! 🙌🏻 . I’ve taken a step back from training others due to how much time I’m putting in to my summer classes but there’s NO EXCUSE to stop training yourself or getting at least 30 minutes in of exercise the majority of the week because YOU matter. ❤️ HOWEVER, I am still writing meal plans for clients and friends because I truly enjoy it and helping others find a way of eating that works best for them and their goals! . DM me if you have lost control of your diet or don’t have any idea where to start! The June promo is still on for 50% off meal plans! 🍝

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katie_sauger. When your outfit is Target af

When your outfit is Target af

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katie_sauger. If you live off of caffeine to make it through a day that requires a l

If you live off of caffeine to make it through a day that requires a lot of mental focus, you have to try this 0 calorie energy drink diet hack: . . @lacroixwater (because it’s sodium free and 0 calorie) + @mioenergy (because it’s also 0 calorie and 60 mg of caffeine per 1/2 tbs) . . I used to throw back a shit load of energy drinks that were “low cal” or “0 calorie” but replaced with a fuck ton of sodium. Although sodium is crucial for maintaining fluid balance and transferring sugar in your body, too much sodium can increase your blood pressure over time. Even though I once made fun of Lacroix drinks in my insta story, they’re actually great for controlling cravings! ☝🏻

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katie_sauger. I could not lift for like 10 years and my traps would still be like “W

I could not lift for like 10 years and my traps would still be like “WE STAY READY” . . For some reason or another I was laying in bed last night really wondering why people “sabotage” their progress or “relapse” when it comes to dieting...Why did I do it? It really comes down to 2 things. . . 1.) You tell yourself you’re not capable of controlling yourself around food, or self-doubt your strength. 2.) You procrastinate and tell yourself “I have all my life to eat clean or diet”. . . Both I understand because I was there mentally for a very long time-especially when I got into dieting-but both reasons you give yourself are coming from a negative place that you want to get out of. . . If you find yourself backtracking or turning to food for a vice, take at least 10 seconds to visualize what your long-term goals are, what you can do in the moment to change those negative thoughts, and what you can do instead of binge eating an entire box of rice crispy treats. . . I still have moments where I really just want to go back to old my ways from growing up, but when I remember what I want as a personal trainer and what I know I’m capable of, the urge goes away. Also, scientifically, LEMON WATER is the best for cravings. I always have lemons in my fridge for mainly this reason. 🍋 . . Just some diet advice y’all

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katie_sauger. I’m not genetically your aunt but metaphorically I totally am...Aunt K

I’m not genetically your aunt but metaphorically I totally am...Aunt Kate loves you ❤️

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katie_sauger. Me: I’d like to have straight hair today without frizz
Texas weather:

Me: I’d like to have straight hair today without frizz Texas weather: lol bitch please

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katie_sauger. @1stphorm German Chocolate Cake protein frosty! 🤤

I snuck in some op

@1stphorm German Chocolate Cake protein frosty! 🤤 I snuck in some opti-greens (vital vitamins and nutrients that you cannot get from food alone) and my Anutra-Grain mix (full of omega-3s, antioxidants, fiber). . Ingredients are simple: 1.5 scoop of @1stphorm german chocolate protein 1 handful of ice 1 tbs of cocoa powder 1 cup of cashew or almond milk . Optional: opti-greens, anutra grain mix, and toppings . Macros without optional items: ~270 calories (6.2g fat, 14.5g carbs, 36.5g protein) . If you need help with eating starting out on your weight loss or weight gain journey, meal plans are now 50% off till the end of the month! I personally work with you to design 7 days of eating designed for your goals and preferences. DM me for more info or click link in bio. . Promo code: NEW50

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katie_sauger. What prophecy do you have for yourself?
.
In other words, do you give

What prophecy do you have for yourself? . In other words, do you give yourself and your circumstances a label and fulfill it? . I can’t tell you how drastically my life has changed because of the standards I started to set for myself and how high I aim with my dreams and goals. . When you set standards for yourself and what you want out of life, you’re getting closer to whatever your purpose is. What prevents you from following those standards is comfortability-which keeps you STAGNANT. Your bed, your clothing, and your gym shoes (hopefully) are meant to be comfortable, but other intangible aspects of your life are meant to be uncomfortable so you can GROW. . In other words, GROWTH=long term happiness, comfortability=short term happiness.

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