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katie_sauger. It is OKAY to have goals within and outside the gym that have nothing

It is OKAY to have goals within and outside the gym that have nothing to do with competing in a bodybuilding competition. It is perfectly okay to be passionate about other things and to never have the want to compete in that niche. It does not mean that you’re lazy or don’t have the dedication to do it, it just means you are putting the time and focus in to the goals that are personally important to you. I am not bashing anything about bodybuilding competitions; I think they’re amazing for those who love or want to try them, I’m just saying it is OKAY to not feel passionate about it. . . I train at the gym so I can be the best I can be when I wrestle. Jiujitsu is my passion. It also doesn’t hurt to get some gains in the process. I also workout so I can enjoy life to the fullest (life meaning pizza & brewskis) and so I can keep myself accountable to be fully equipped in helping others transform their lives. . . The biggest tip I can give anyone just starting out in their fitness journey is to FIND your passion (whether that is bodybuilding, CrossFit, StrongMan, strength training, running, MMA, etc.) and then FIGURE out a goal that doesn’t only gravitate you towards it, but sets fire underneath you to achieve it.

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katie_sauger. “What do you want to do when you grow up?” “I want to make shitty Inst

“What do you want to do when you grow up?” “I want to make shitty Instagram videos of myself humping the air with poor excuses for hairstyles” . . . Justt kiddin, I really want to show simple ways to get booty gains where you don’t need to hip thrust furniture or to solely squat-despite how beneficial squats can be for your legs and core strength. . . . All exercises are in sequence in this post and in a (15-12-10–10) rep scheme: . . . •cable pull throughs (hips open, feet slightly pointed outward, straight back, squeeze butt at the extension of each rep but do not curve your back) •cable “fire hydrants” (you can stand more straight up as long as you don’t feel strain in your lower back) •straight leg cable kickbacks •reverse cable pull throughs •cable kickbacks . . . As much as I would like to not look like a rectangle or a linebacker in this video, keeping a straight, neutral spine instead of arching your back for the curve appeal is incredibly important.☝🏻

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katie_sauger. When my budget is limited or I want a fast meal, I usually rely on pro

When my budget is limited or I want a fast meal, I usually rely on protein shakes for my lunches or dinner. . . These are the ingredients I use for my dark chocolate protein shake 🍓used as a meal, not as a snack. The only ingredient missing is cocoa powder because my genius self packed up my kitchen 2 weeks before moving...WHY . . •1/2 cup cashew milk •1/2 cup strawberries •1 cup kale •1 cup of greek yogurt (Dannon light and fit vanilla or strawberry yogurt cups work uhmeezinglyy well) •1 handful of ice •1 tbs of cocoa powder •1 scoop @1stphorm opti-greens 50 •1 scoop of chocolate protein powder (I used 1/2 scoop @1stphorm german chocolate cake and 1 scoop of Orgain creamy chocolate fudge protein powder) •optional: 1-2 tbs of stevia . . Macros: ~300 calories (32.8g carbs, 4.7g fat, 37.3g protein) . . If you’re curious as to why I’m putting my greens in my chocolate protein shake, it is because (1) the chocolate masks the kale, you literally cannot taste it (sorry if you love the taste of raw kale?) and because (2) getting my daily scoop of micronutrients in literally elevates my mood, gives me mental clarity, and physically has me feeling energized and ready for the day.

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katie_sauger. Glad to share the news that I have started the transformation to becom

Glad to share the news that I have started the transformation to becoming a one-armed human dorito now

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katie_sauger. “Nice for what” is exactly what my face says every time I wake up in t

“Nice for what” is exactly what my face says every time I wake up in the morning looking like I’ve been punched in the face or have been crying for 10 years . . This video is crap quality but these are 4 exercises I do incorporate for shoulders on the cable machine. I am not trying to bulk this area so I do high reps but if you’re trying to build your deltoids, go heavier and less reps such as 4-5 sets of 8-12 reps. ☠️ . . -3•15 cable side lateral raises -3•15 one arm cable shoulder press -3•15 front cable raises -3•15 cable upright rows . . Also, @junkbrands headbands are my lifeline because they’re super freaking comfortable and hide the fact I dry shampoo’d the f out of my hair this morning. 🤘🏻

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katie_sauger. Bluberry protein oats “proats” to start off this Saturday morning!
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Bluberry protein oats “proats” to start off this Saturday morning! . . This is honestly my favorite quick breakfast to prepare when I need something fast, filling, and tasty. . . Ingredients: •1 packet or cup of instant oatmeal (I like the flavored ones because they fit my macros and taste bomb af) •1 scoop protein (I used @ghostlifestyle blueberry pastry because it has chunks of actual pastry in it, but I switch it up every other day and use any @1stphorm protein that goes with the flavored oatmeal such as the ice cream sandwich flavor) •1/3-1/2 cup almond or cashew milk . . optional: •tbs. of flax seed/chia seed powder •another scoop of protein powder if you need the gainz or are going through your lunch hours without food . . Directions: warm up the oatmeal first, then add protein powder and milk...easy & done ✅ . . Macros: ~278 calories (32.3g carbs, 5.1g fat, 28.3 protein)

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katie_sauger. When you go to a party and spot out the food table while you’re in con

When you go to a party and spot out the food table while you’re in conversation but you don’t want to look like all you care about is pizza so you just glance at the table every other minute

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katie_sauger. I had such a fun night (despite my facial expression in this photo) dr

I had such a fun night (despite my facial expression in this photo) dressing up as wonder woman for tonight’s charity event with Buckeye pipeline co. and @skyhighforkids ...There’s no words for how excited I am to eventually meet the warriors that battle cancer every single day. They are the true heroes and deserve every bit of happiness in their lives. #stopchildhoodcancer . . Update: Buckeye was able to raise $1,003,000 with Sky High for st. Jude’s that night! I cannot imagine what they’re going to pull off next year! #unstoppable

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katie_sauger. When I was in first grade, I named my pet fish “fluffy” but now I real

When I was in first grade, I named my pet fish “fluffy” but now I realize it was myself that should’ve been named that.. . . At places like hotel gyms or my apartment gym where equipment (and size of equipment apparently) is limited, I stick with very basic movements for what could be considered “arm day” for some or a tricep split day for others. I always include these 4 basic exercises in my workouts and stick to the (4•12) rep range since I am currently bulking, but if you do 4 sets of 15, you gon’ sweat . . . 4•15 cable rope overhead tricep extensions 4•15 bent over (necessary for the short machine) cable rope push downs 4•15 one arm dumbbell tricep kickbacks (I usually hold on to a pole ((in a gym)) to keep my spine stationary to focus on just the tricep muscle itself) 4•15 dumbbell overhead tricep extensions (best to keep the glutes and core tight for less strain on the lower back-save the booty poppin’ for later) . . . But seriously though, why do I make the same face that grandmothers make when they try to take a picture off of anything when I’m flexing?

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katie_sauger. Peanut butter ice cream protein shake!
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I sincerely thought the str

Peanut butter ice cream protein shake! . . I sincerely thought the straw would make the world of difference in this picture but I was strongly mistaken. #pimpmyproteinshake . . Ingredients as pictured: •1 scoop @1stphorm ice cream sandwich protein •1/2-1 cup of cashew milk (depends if you add a second scoop of protein) • 1/4 cup of @waldenfarmsusa caramel syrup •2 tbs of pb fit •1 handful of ice •1 tbs of stevia (optional) . . Optional: add a second scoop of protein if you have the macros left over. (I use @ghostlifestyle peanut butter cereal milk as my second scoop to intensify the flavor and protein macros) . . Directions: blend all ingredients then chug it . . Calories without toppings or second scoop of protein: ~202 calories (5g fat, 9.5g carbs, 30.5g protein) boom 💥 *drops the mic*

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katie_sauger. Shine bright like an orange highlighter

Shine bright like an orange highlighter

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katie_sauger. Let’s be honest for one second and admit that a great marketing techni

Let’s be honest for one second and admit that a great marketing technique for women’s workout pants would be to advertise “No more cameltoes!” It happens to the best of us and hopefully to the worst too, but either way it’s always better seeing a cameltoe rather than someone curling in the squat rack. 🤷🏻‍♀️ . . Anyhooter, have a great Saturday and by great I mean don’t stress out about anything that won’t matter 10 years from now and just chill man

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katie_sauger. How do you spend your Fridays?
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I spend mine targeting back fat and

How do you spend your Fridays? . . I spend mine targeting back fat and getting into my feels with Post Malone. Also, I swear I’m just flexing in the second photo and not replacing a tile in the ceiling...but if someone walked in on me taking that photo I would definitely pretend like I’m doing maintenance for my apartment...”yep the ceiling is sturdy” *walks out* . . . I guarantee these 3 moves will target those stubborn areas many girls have issues getting around the bra area. . . . Since I’ve gotten surgery a few months ago, my range of motion is limited and a little off but I do encourage starting further up or out on all the exercises for more activation. Most importantly, do what feels right for your body, especially your spine. ☝🏻 . . . 4•15 *bent over* straight arm pulldowns 4•15 reverse grip lat pull downs (I have to sit because I’m too tall for the machine to get a good range of motion) 4•15 standing one arm reverse fly *with overhand grip* (mine looks weird because I’m trying to avoid my chest and putting the focus on my back by starting at a limited range and squeezing at the end of each rep) . . . #maytheforcebewithyou

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katie_sauger. Strawberry protein ice cream!🍓(soupy because I took a shit ton of pho

Strawberry protein ice cream!🍓(soupy because I took a shit ton of photos #sad) . . . I grew up eating big meals and snacks before bed time and I have no shame in my game still continuing to eat high-volume foods, but calorically-low when I get home at night. This recipe is super easy and I do recommend adding the optional ingredients for a more creamier, chocolatier base! . . . Ingredients) •1 scoop @1stphorm ice cream sandwich protein •2 cups ice •1.5 cups of cashew or almond milk •1 @yasso frozen yogurt bar or .5 cup of fat free vanilla ice cream •1 tbs of stevia •1 tsp of vanilla extract optional: •1/2 cup of non fat yogurt •1 tbs of cocoa powder or peanut butter (if you’re feeling frisky) . . . Blend everything together till it’s “ice-creamy” then freeze for about 30 minutes-1 hour for a more thick texture! . . . Calories without toppings or optional items: ~270 calories (32g protein, 24g carbs, 6.5g fat) . . . Serving size: All calories are for the bowl pictured and what’s left in the container! Imma eat it all so 🤷🏻‍♀️

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katie_sauger. DIY makeup highlighter: genetically have super oily skin that reflects

DIY makeup highlighter: genetically have super oily skin that reflects light in all photos

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katie_sauger. I abide by this

I abide by this

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katie_sauger. Marg fest with the best

Marg fest with the best

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katie_sauger. It’s okay to love yourself even if you’re not where you want to be and

It’s okay to love yourself even if you’re not where you want to be and it’s also okay to love your sports bra even though you f*cked it up by ripping to tag off too fast

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