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The Greeneberger Nutrition

Dietitian with a Holistic Healing Approach

Schedule your nutrition consult today! Contact Me

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fitgreenbergers

💪🏻We help adults 30+ Get Fit & Eat Clean to keep
your body Strong & Healthy
🔸Functional Home Workouts🥑Dietitian MS, RDN
✝️Join our Workout Community

🔥🔥Are you training your glutes properly?

👉🏻Just working out or doing butt exercises is not enough.
👉🏻You need to intentionally engage and activate the glutes you help them kick in and give you maximum power

🌟Glute activation is important in every fitness regimen. Without proper glute training you can develop muscle imbalances and postural problems that can be felt from head to toe, increasing your risk of injury and pain.

🌟This simple glute routine will dust off your glutes and get them firing the way they were intended.

✅Add this to your pre-workout routine 3x/wk.
You’ll be glad you did!

🔥3 Rounds for a Full Glute Workout🔥

1️⃣Ankle Band:
Lateral/Rear Tap x25 each leg

2️⃣Clamshells x15 each leg

3️⃣Side Leg Raise x15 each leg

4️⃣Squat Hold w/ Pulse x25 pulses

🔥Squeeze and lead with the glute muscles during each exercise.

👉🏻Do you train and engage your glutes?
⬇️Let us know in the comments!
And Let us know when you get it done ✔️

✈️Send to your butt blaster buddy

✅Save for your pre-workout or glute workout routine

#homegluteworkout #gluteactivation #buttworkout #strengthenglutes #homeworkoutsforwomen #workoutathomemom #coupleworkout #functionalworkout #functionalfitness #homeworkoutprogram #homeworkoutideas #fitnesstipsforwomen #injurypreventiontraining

Healthy Weekend Meal Prep 🙌🏻These #eggmuffin

Healthy Weekend Meal Prep 🙌🏻These #eggmuffins are popular for breakfast but have you tried them for a snack?!?
My clients are always looking for quick breakfast and snack options and #eggbites are one of my go-to recommendations.
One of the biggest healthy eating mistakes is not including enough protein, healthy fats, or vegetables in the diet, leaving you craving sugar and starches. This recipe is great for many reasons:

1) Loaded with protein and vegetables to keep you fuller longer
2) Packed with vitamins and minerals for optimal metabolic function
3) Customizable to veggie preference
4) Gluten/Grain free, dairy free, low carb, and sugar free!
5) Double the batch and freeze extra for the following week
6) Great for breakfast or a snack, and also excellent topped with guacamole

RECIPE: Protein & Veggie Egg Muffins (12 muffins, 2-3 per serving)

12 Pasture Raised Eggs, whisked
1/2 pound natural pasture raised ground pork sausage
1 tbsp olive or avocado oil
1 small onion, diced 🧅
1 bell pepper, any color, diced 🫑
1 cup chopped spinach or kale (may use frozen) 🥬
1 cup finely chopped Brussels sprouts, asparagus, or broccoli (or combination)🥦
Other options: frozen riced cauliflower, diced mushrooms, quartered cherry tomatoes
1/4 avocado or guacamole for topping 🥑

Preheat oven to 375 degrees.
In a large skillet, heat olive oil. Add all the diced vegetables except leafy greens and cook 2-3 minutes; add ground meat and stir to incorporate. Sauté until meat is cooked through and veggies are soft, about 7-10 minutes, stirring occasionally. Set aside to cool.

In a separate bowl, whisk eggs. Fold in vegetable and meat mixture once slightly cooled. Evenly distribute between 12 muffin tins (grease with olive oil if yours tend to stick). Bake at 375 degrees for 20-25 minutes or until the eggs are set (no longer liquid).

✈️SHARE & SAVE

#healthybreakfast #eggmuffins #proteinbreakfast #homemadebreakfast #dietitian #healthybreakfastrecipes #quickhealthybreakfast #easyhealthymeals #healthysnackrecipes #highproteindiet #weightlossrecipes #weightlossforwomenover30 #lowcarbbreakfast

🌸 Happy Spring 🌸 and a perfect time to commi

🌸 Happy Spring 🌸 and a perfect time to commit to healthy habits as we come out of winter hibernation

👉🏻Commit the next 3 months is spring to 1 or 2 healthy habits that you will thank yourself next spring that you established

🔥Here are some ideas:

•Aim for 8-10,000 steps everyday
•Drink 64-128oz of water (pick what works for you)
•Incorporate strength and muscle building 2-3x/week
•Cook a balanced dinner at home vs eating out
•Drink water in place of sugar sweetened beverages
•Take a walk in the morning or evening
•Eat a nutrient dense afternoon snack in place of processed foods (i.e. apple with almond butter in place of chips or crackers)
•Increase protein at every meal and snack

🔥These are some ideas…what is your action plan this spring to reach a bigger goal of long term health?

👉🏻Need help with consistent exercise?
Join our home workout community and get a gym quality workout from the ease of home. DM for details on our Live and on demand classes

✈️SHARE with someone who needs motivation this spring

#healthgoals #healthyhabitsforlife #fitnessmotivation #nutritiontips #gethealthywithme #workoutwithme #functionalfitness #homeworkoutplan #fitnessandnutrition #dietitian #howtoeathealthy #workoutathomemom

🔥SAVE! You don’t need a ton of equipment to g

🔥SAVE! You don’t need a ton of equipment to get a great workout at home.

💚MINI BAND ONLY FULL BODY WORKOUT

🔥Aim for 2-3 Rounds

1️⃣Walking Pushup w/ Wrist Band
2️⃣Split Lunge/Bow and Arrow
3️⃣Lateral Band Shuffle w/ Ankle Band
4️⃣Bicycle w/ Ankle Foot Band

✈️SHARE this workout with someone who needs home exercise ideas!

#minibandworkout #fullbodyworkout #fullbodyhomeworkout #fullbodystrength #quickworkout #homeworkoutideas #personaltrainer #functionalfitnesstraining #functionalexercise #minimalequipment #homeworkoutplan

🔥Do you like cardio? It doesn’t have to be a

🔥Do you like cardio? It doesn’t have to be a cardio or strength battle.
👉🏻Most people don’t realize that strength training also works your cardiovascular system…and strength training is more than doing a few heavy reps.

💚We incorporate strength and muscle building exercises at a rapid pace and moderate weight to help you get the best of both worlds.

If you Cardio always looks like this… Running or Biking
But you find it’s:
Boring
Hard to stick to and stay Consistent
Your muscles are weak
You’re always injured…

🔥Try this…build muscle too:
o Switch Swing Lunge
o Snatch

With this you can:
o Get HIIT cardio benefits
o Build muscle
o Work a full Range Of Motion
o HAVE FUN! So you stick with it

✈️SHARE with someone who needs a new cardio option!

💚SAVE to try at home!

#cardioworkout #homestrengthtraining #hiitworkoutsathome #buildmuscleburnfat #functionalfitness #functionalworkout #fullbodyworkout #cardiovsweights #cardioandweights #homeworkoutideas #fittips #fitnessmotivation

🍳 What do you think about including eggs in you

🍳 What do you think about including eggs in your diet? For most people, eggs are an inexpensive and easily accessible source of high quality protein AND a variety of vitamins and minerals

💚In some individuals there may be a slight increase in total cholesterol with consistent egg intake; however they can also raise your good (HDL) cholesterol to offset the increase
…and while cholesterol may increase, there is DECREASED risk of cardiovascular disease with higher egg intake (more than 1 per day)

💚When you eat food it should be with a mindset of 1) including natural, unprocessed foods and
2) maximizing vitamins and minerals

👉🏻Eggs contain protein AND vitamins and minerals, so they can help curb cravings for sugar and other processed snacks, while providing the nutrition your body needs

✈️SEND this to someone who needs to include eggs!

✅SAVE for later!

#nutritiontips #eateggs #nutritioninfo #dietitian #eatrealfoods #eggs #diettip #foodforweightloss #healthyfood #eateggs #holisticnutritioncoach #nutritionfacts #proteinfood #healthybreakfastideas

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996514/
https://pubmed.ncbi.nlm.nih.gov/8120521/
https://pubmed.ncbi.nlm.nih.gov/29111915/
https://pubmed.ncbi.nlm.nih.gov/18203890/
https://pubmed.ncbi.nlm.nih.gov/28091798/
https://pubmed.ncbi.nlm.nih.gov/32653422/#:~:text=I%C2%B2%20%3D%2072.1%25).-,Higher%20egg%20consumption%20(more%20than%201%20egg%2Fday)%20was,0.86%2D0.93%3B%20P%20%3C%20.

🔥🔥As we age, the way we workout needs to cha

🔥🔥As we age, the way we workout needs to change as well. Building muscle, strength, and stability is king..No more hours on the treadmill to “burn calories”

💚Are you working out but not seeing results?

✅ If you are trying to get healthy but getting frustrated that nothing is changing, consider if your workouts are meeting the needs of your changing body and try these
4 things while focusing on muscle building:

1. Increase Resistance/Use Heavy Weights
Exercise: One Arm DB Row

2. Compound Movements/Combine exercises Exercise: Burpee/Pushup/Row

3. Reduce Stability/Stand on one foot
Exercise: 1 foot Lateral Raise

4. Increase Repetitions
If you normally do 15 reps, try 25
Exercise: KB Swing

🔥Building a strong body means challenging yourself and continuing to progress in an intentional way, taking into account functional movements required in daily life

💪🏻…and as always, consistency is key🔑
➡️Commit to strength training 2-3x/week

🔥DM to save time figuring out what to do and join our virtual home functional workouts

✔️Save to see results with your at home workouts

✈️Send to a friend who needs help with their workouts!

#athomeworkout #fittips #howtoworkout #workoutwithme #fitnesstips #workoutmotivation #workoutplan #workoutprogram #personaltrainer #homeworkout #getresults #healthylifestyle #getfit #buildmuscleburnfat #strengthtrainingforwomen #functionaltraining #functionalfitness

🔥SAVE🔥Band only Home Workout Yes you can get

🔥SAVE🔥Band only Home Workout
Yes you can get a great workout with just bands

👉🏻Resistance bands are a great option if you’re just getting back into exercise, don’t have dumbbells, or just want to add variety to your workouts

🔑 The key is incorporating combination and full body movements so you’re hitting all the muscle groups…not just doing biceps and shoulder presses

💪🏻Resistance Band ONLY Workout
🥊2-3 Rounds…X15-20 reps each

1️⃣Squat/Alternating Chest Press
2️⃣Split Lunge/High Row/Bicep Curl (both sides)
3️⃣Bent Over Reverse Fly
4️⃣Kneeling Overhead Shoulder Press/Tricep Extension

❓Do you like using resistance bands? Let us know in the comments!

✈️SHARE & SAVE for your workout this week

#fullbodyworkout #fullbodybandworkout #bandworkout #homeworkoutideas #functionalfitness #functionaltraining #buildmuscleburnfat

💚Why do you need fitness? It’s easy to only t

💚Why do you need fitness? It’s easy to only think about “working out” to lose weight or as something to do “when we have time”

💚But really, it’s so much more

👉🏻Fitness and taking care of our bodies truly makes us better people and parents as we invest in both our present and future selves

💪🏻Fitness benefits EVERYONE. If we only think about working out when we want to lose weight or when it’s convenient, we’re missing out on the daily and long term benefits

💚Commit to consistency with your fitness and we promise you’ll be amazed at all the benefits

🥊3 Rounds

1️⃣Front Lunge Step Up/Back Lunge Step up (10 reps)
2️⃣Thruster (15 reps)
3️⃣Flutter Kick/Alternating DB Chest Press (25 reps)
4️⃣One Leg/One Arm Row OR keep back foot as a kickstand
(15 reps)

👉🏻What benefits do you see from working out?
Let us know in the comments! ⬇️

✅SAVE this Full Body Workout to do from home and experience ALL that fitness has to offer

✈️SHARE this workout with the ones you love

#fitnessmotivation #fitnesstips #fullbodyworkout #workoutmotivation #workoutwithus #workoutathome #homeworkout #strengthtrainingathome #buildmuscle #workoutprogram #workoutplan #workoutsforwomen #buildmuscleburnfat #functionalfitness #fitnessformentalhealth

🔥🔥If you haven’t heard the news: STRENGTH

🔥🔥If you haven’t heard the news: STRENGTH TRAINING IS IN! 🥳 SAVE!

💚More men and women over 30 are realizing the benefits of building MUSCLE & STRENGTH…not just burning calories with cardio

👉🏻If You…
✅Struggle to lose weight
✅Are Dealing with elevated blood sugar, blood pressure, or cholesterol
✅Have aches, pains, and injuries
✅Have noticed a slowed metabolism
✅Feel weaker than you did 5 or 10 years ago
✅Want to preserve your bone mass

…then you NEED to incorporate strength and muscle building 2-3x/week into your workout routine

👉🏻Home Strength Training is more than bicep curls and push-ups
🔥Try this 5 exercise combo for a full body strength workout!
👉🏻2-3 rounds

1️⃣Sumo Squat
2️⃣Bent Over Row, Left/Right/Together
3️⃣Single Leg Bridge/Single Arm Press
4️⃣Good Morning OR Deadlift
5️⃣DB March Overhead w/ Foot Band

🔥Want more accountability and effective functional workouts? Join our LIVE Zoom group workouts or sign up for the recordings to do on your own time:
Monday & Wednesday at 5:30pm
Saturday at 8:30am EST

✈️SHARE with someone who needs to start strength training!

✅SAVE for an effective home workout

#fullbodyworkout #fullbodystrength #homestrengthtraining #workoutprogram #homeworkoutprogram #homeworkoutideas #strengthtrainingathome #buildmusclelosefat #buildmuscleburnfat #homeworkouts #functionaltraining #functionalfitness #personaltrainer

🔥Do your meals have the right portions and bala

🔥Do your meals have the right portions and balance for long term health, building strength and losing weight?

✅ USE THIS TEMPLATE to help guide your food choices and achieve your health & weight loss goals

👉🏻 I review food logs ALL the time.
✔️ …and the biggest mistakes I see in people trying to lose weight are

1️⃣ Imbalance of fundamental food at meals
👉🏻Too much starch/grain (often processed)
👉🏻Not enough protein
👉🏻Not enough vegetables (or none at all!)

2️⃣ Skipping meals or not including all 4 fundamentals at mealtime
👉🏻Leaving holes on your plate leads to cravings, hunger, and over consuming foods processed and fast foods that spike insulin and promote inflammation

3️⃣ Not applying the concept of the balanced plate with all 4 Fundamental components at EVERY meal

✅ For weight loss it is critical to eat consist, balanced meals and INCLUDE all the right components so you don’t have to focus on restriction

💚 Use this template to help plan your meals or when eating out to achieve balance, variety and the right foods to nourish the body!

✅ Save this template to help you achieve your goals

✈️ Send to a friend who needs some guidance on where to start!

#weightlossinspiration #weightlossinspo #balancedmeals #balancedeating #dietitiansofinstagram #dietitian #nutritioncoach #dietplan #mealplan #healthylifestyle #howtoloseweight #fattofit #buildmusclelosefat #weightlossforwomenover30 #healthyeating #howtoloseweight #homeworkoutplan

🌟It’s frustrating when you are genuinely tryi

🌟It’s frustrating when you are genuinely trying to invest in your health, lose weight, and get stronger, yet you don’t seem to be making any progress..

👉🏻Results can take time, but if you have the right fitness & nutrition program you can reach your goals faster. Results = Motivation

✨We see a lot of clients who have tried diets that have worked in the past but aren’t helping now, or who are working out and they aren’t getting anywhere…leading them to give up and think it’s not a reality for them.

🔥This is simply not true! There are reasons you are not seeing results, and it generally has to do with your process, not a flaw in your body.

🌟Ready to find success for all your efforts? Drop a “yes!” below and Get started with the right program today!

🙌🏻Join our LIVE Virtual group workouts from the convenience of home.
Monday & Wednesday at 5:30pm EST
Saturday at 8:30am
*zoom recording sent post workout if you can’t attend live
DM to try a class for FREE!

#workoutresults #healthylifestyle #fitnessandnutrition #buildmusclelosefat #homeworkoutprogram #virtualworkout #nutritiontips #fittips #weightlossinspiration #workoutsforwomen #weightlossforwomen #strengthtrainingathome #weighlossforwomenover30 #homeworkoutideas

💦 Are you properly hydrating with exercise?
🛑 Stop working out with a dehydrated muscle. If you show up to exercise with your water but haven’t drank prior, you’re already behind!

❌You Never want to exercise with a dehydrated muscle, which leads to cramping, headaches, and impairs muscle gains and performance

✅ You DO want to Hydrate at 3 Times:

1️⃣BEFORE: consume 16-20oz of water or a water/mineral solution (not sugary sports drink)
2️⃣ DURING: needs can vary but anywhere from 3-5oz up to 8oz every 15-20 minutes. Chugging it all at once isn’t helpful; you need to drink in smaller consistent increments for optimal absorption and utilization
3️⃣ AFTER: Rehydrate post exercise with an additional 16oz, more if you’ve sweat excessively

…and of course drink freely through the day, aiming for 72-128oz broken up through the day

It helps to have a large refillable cup or bottle:
I use a 40oz stainless steel mug: @stanley_brand

✅SAVE this reel to help optimize your workouts

✈️SEND to someone who needs to drink more!

#hydration #waterforexercise #drinkwater #nutritiontips #fitnesstipsforwomen #howtohydrate #whattodrink #waterforexercise #stayhydrated #hydrate #homeworkoutplan #beginnerworkout #workoutsforweightloss

👉🏻SAVE this recipe! Many people are caught b

👉🏻SAVE this recipe! Many people are caught between door-dash and the dream of making all the beautiful recipes we see on social media

The problem is new fancy recipes can be overwhelming and take so much mental energy in the midst of life that we get burnt out and give up on health altogether. 😭😭😭

…BUT health is NOT making gourmet meals, and it doesn’t have to be all or nothing. It’s making simple, whole food meals with unprocessed ingredients.

That’s it. 🙌🏻🥗

It’s time to establish new go-to healthy dinners that require minimal prep and are in tune with the weekly reality of, you know, life. There is always a place for new fun recipes, but for the day to day, we have to learn that healthy living can be just as fast as fast food! 🥳

I work with SO many clients who struggle with how “big” the task of healthy cooking appears, but when we break it down to the basics, it becomes easy

💫You don’t need more recipes you’ll never make, you need the right plan.

Here’s a non-recipe, recipe you can throw together any night of the week, instant pot or crockpot.
It’s part of my Minimal Cook Meal Plan:

✅ 1 Pork Shoulder or Loin, ~2 pounds
✅ Seasoning: any herb blend. I used 2 tsp. Herbs de Provenance, 1 tsp. Garlic powder, 1 tsp. Himalayan salt, fresh minced garlic if you have it
✅ 1 medium head of green cabbage, chopped (or purchase pre-shredded for time saver)
✅ 1/2 cup water
✅ 1/4 cup raw Apple Cider Vinegar

@instantpotofficial : season meat, put on bottom. Add cider vinegar and water (you can use the sauté function to brown the meat on both sides and then add liquid, but if that gives you Instant Pot anxiety just skip it). Add chopped cabbage on top. Pressure cook for 25min. Low pressure release for 10-15 then open valve and serve.

Crockpot: season meat, put on bottom. Add cider vinegar and water. Add chopped cabbage. Cook on low for 6-7 hours

#healthydinnerideas #dinnerideas #instantpotrecipes #dinnerrecipes #crockpotrecipes #healthylifestyle #cabbage #porkroast #simplehealthymeals #cookathome #cook #weightlossmeals #dietitianapproved #healthydinnerrecipes #healthymealplan #glutenfreerecipes #instafood #quickcooking #weightlossinspo

🔥Are you properly training and activating your

🔥Are you properly training and activating your core?

💚I start every client with this progression series for CORE. This dead bug progression teaches proper core activation and positioning. I teach this before squat form, hinge form, shoulder posture, etc.

🔥This Core Activation translates into EVERY movement in the gym and in life. During life activities you should maintain anywhere between a 20% activation (standing) to a 80-100% activation (Picking up a heavy box)

🌟Practice activating your Transverse Abdominis (TVA) before doing this dead bug progression. Maintain TVA activation during each of these movements. Practice 2x10-15 reps of whichever progression you can do correctly DAILY, especially before your workout to wake your core up!

👉🏻Follow us to learn more about proper functional fitness training to build strength and function for daily life.
🔥DM to try our LIVE virtual group training from the convenience of home to put this into practice!

#functionalfitness #functionalcoretraining #transverseabdominis #coreactivation #abs #coreexercises #strongcore #personaltrainer #preventinjury #coreforbeginners #beginnerexercise #beginnerworkout #homeworkoutprogram #homecore #strongcorestrongbody

💚SAVE and do this stretch DAILY to help relieve

💚SAVE and do this stretch DAILY to help relieve shoulder pain and correct posture.

👉🏻Several years ago I visited a brilliant neuromuscular massage therapist who revolutionized my world by sharing this simple stretch to help with my shoulder pain. It can be done with a band or a towel

💚Much of our world is spent leaning forward, which shortens our pec muscles and lengthens the back. Often times our shoulders also internally rotate in the socket. Then when we go to use our arm, such as carrying things or picking up objects in front of our body, we injure the muscles because our shoulders are not positioned where they should be in the socket

💚By opening the chest and externally rotating our shoulder in the socket, we increase our shoulder mobility and not only prevent injury, but correct chronic pain

👉🏻If you have shoulder pain, try this stretch 3 times/day for 10 reps.
👉🏻For general flexibility and mobility, aim for 1 set a day for 10-15 reps. It will dramatically increase the functionality of your shoulder and help correct posture!

✈️SHARE with someone who needs help with shoulder pain and improving posture!

#pov #functionaltraining #functionalfitness #homeshoulderexercises #shoulderrehab #shoulderstretch #homestretch #shoulderpain #posturecorrection #personaltrainer #homeworkoutprogram #homeexercise #stretchroutine #buildstrength #buildmuscleburnfat #boxersofinstagram

🌟LIKE if you Agree! Show your kids the habits y

🌟LIKE if you Agree! Show your kids the habits you want them to practice someday

💚As parents we desire health for our kids now AND as adults. We want them to grow up knowing healthy eating, exercise, and moving their body as a normal part of life

💪🏻 if we want to change the health of the next generation, it starts with us

💚Working out at home is convenient and allows us to maximize our time with the kids. It can get crazy, but it’s a normal part of our lives

🔥Want to workout at home but not sure where to start? DM to try our LIVE group workout via Zoom.
Monday and Wednesday at 5:30pm EST
Saturday at 8:30am (recordings available if you can’t attend live)
💪🏻Get an awesome workout from home!

✈️SHARE to motivate others to live healthy and be active!

#fitnessmotivation #workoutathomemom #workoutmotivation #workoutathomedad #coupleworkouts #familyworkouts #parentlife #homeworkoutprogram #strengthtrainingathome #buildmuscleburnfat #homeworkoutideas #virtualworkout #getfit #fitfamily

🔥SAVE! If you feel stiff in the mornings, try t

🔥SAVE! If you feel stiff in the mornings, try this full body stretch routine to get you moving!

💚We also go through this after every workout which helps prevent soreness from the exercises.

👉🏻If you spend much of your day sitting or sedentary, try incorporating a consistent mobility or stretching routine and you’ll be amazed how much better you will feel!

⁉️Have you tried stretching in the morning?
Let us know!

✅SAVE to stretch with us and feel better starting your day

✈️SHARE with someone who has chronic stiffness and pain

#homestretchroutine #stretchroutine #painrelief #morningstretches #fullbodystretch #homeworkoutplan #personaltrainer #functionalfitness #functionalmovement #injurypreventiontraining #lowbackstretch #glutestretch #healthyhabits #workoutsforwomen #homeworkoutprogram

🌰 Don’t be afraid of the funny looking nut in

🌰 Don’t be afraid of the funny looking nut in the mixed nut blend, it’s actually super healthy for you!

🌟I keep a big bag of raw, organic Brazil nuts from @costco in my pantry and grab 2 every afternoon as part of my afternoon snack.

💚Selenium is a mineral important for regenerating the most powerful antioxidant our body makes: Glutathione.
•Without selenium, our body will struggle to produce glutathione, limiting the body’s ability to protect itself against oxidants and cell damage.

💚Selenium is also critical for thyroid hormone function by helping convert T4 to the active T3 form. This can help support thyroid function & metabolism

🔥Have you tried Brazil nuts? Do you think you could eat a few each day?

✈️SHARE to help spread the word!

#brazilnuts #selenium #howtoeat #eatthis #thyroidhealth #weightlossadvice #dietitian #holisticnutrition #nutritiontips #weightlosstipsforwomen #whattoeat #healthysnackideas #nutritionfacts #healthylivingtips #healthyfoodideas

📺 Nothing like settling in to your favorite sho

📺 Nothing like settling in to your favorite show after a long day of work, kids, and life. Limited time in the evening means we often must choose between chill time and a workout.

🔥But now you can do BOTH! These exercises can all be done while watching TV

💪🏻🔥💪🏻NETFLIX CHALLENGE
Do this circuit every night for 2 weeks while watching your shows and watch your body begin to transform!

🥊3 Rounds

1️⃣ Squat Bicep Curl Shoulder Press, x12-15
2️⃣ Hollow Hold Chest Press, x15-20
3️⃣ Band Bow & Arrow Lunge, x12-15 each side
4️⃣ Reverse Crunch, x25-30

🔥Did you catch all 5 shows? Comment below and let us know what you’re watching on @netflix right now 🙌🏻

#netflixworkout #netflixworkoutchallenge #homeworkoutideas #homeworkoutprogram #fullbodyworkout #workoutmotivation #workoutforwomen #workoutathomemom #couplegoals #coupleworkout #netflixandchill #weightlossmotivation #weightlossworkout #strengthtrainingforwomen #buildmuscleburnfat

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Contact us to learn more about these topics and how they apply to you!

My name is Laura and I am a Registered and Licensed Dietitian Nutritionist in Westerville, Ohio. I am passionate about using holistic practices to help people lose weight and heal chronic disorders with food. My services include customized nutrition counseling, meal plans, online nutrition counseling and lots of recipes! Contact me to schedule a consultation!

Follow on Instagram

fitgreenbergers

💪🏻We help adults 30+ Get Fit & Eat Clean to keep
your body Strong & Healthy
🔸Functional Home Workouts🥑Dietitian MS, RDN
✝️Join our Workout Community

🔥🔥Are you training your glutes properly?

👉🏻Just working out or doing butt exercises is not enough.
👉🏻You need to intentionally engage and activate the glutes you help them kick in and give you maximum power

🌟Glute activation is important in every fitness regimen. Without proper glute training you can develop muscle imbalances and postural problems that can be felt from head to toe, increasing your risk of injury and pain.

🌟This simple glute routine will dust off your glutes and get them firing the way they were intended.

✅Add this to your pre-workout routine 3x/wk.
You’ll be glad you did!

🔥3 Rounds for a Full Glute Workout🔥

1️⃣Ankle Band:
Lateral/Rear Tap x25 each leg

2️⃣Clamshells x15 each leg

3️⃣Side Leg Raise x15 each leg

4️⃣Squat Hold w/ Pulse x25 pulses

🔥Squeeze and lead with the glute muscles during each exercise.

👉🏻Do you train and engage your glutes?
⬇️Let us know in the comments!
And Let us know when you get it done ✔️

✈️Send to your butt blaster buddy

✅Save for your pre-workout or glute workout routine

#homegluteworkout #gluteactivation #buttworkout #strengthenglutes #homeworkoutsforwomen #workoutathomemom #coupleworkout #functionalworkout #functionalfitness #homeworkoutprogram #homeworkoutideas #fitnesstipsforwomen #injurypreventiontraining

Healthy Weekend Meal Prep 🙌🏻These #eggmuffin

Healthy Weekend Meal Prep 🙌🏻These #eggmuffins are popular for breakfast but have you tried them for a snack?!?
My clients are always looking for quick breakfast and snack options and #eggbites are one of my go-to recommendations.
One of the biggest healthy eating mistakes is not including enough protein, healthy fats, or vegetables in the diet, leaving you craving sugar and starches. This recipe is great for many reasons:

1) Loaded with protein and vegetables to keep you fuller longer
2) Packed with vitamins and minerals for optimal metabolic function
3) Customizable to veggie preference
4) Gluten/Grain free, dairy free, low carb, and sugar free!
5) Double the batch and freeze extra for the following week
6) Great for breakfast or a snack, and also excellent topped with guacamole

RECIPE: Protein & Veggie Egg Muffins (12 muffins, 2-3 per serving)

12 Pasture Raised Eggs, whisked
1/2 pound natural pasture raised ground pork sausage
1 tbsp olive or avocado oil
1 small onion, diced 🧅
1 bell pepper, any color, diced 🫑
1 cup chopped spinach or kale (may use frozen) 🥬
1 cup finely chopped Brussels sprouts, asparagus, or broccoli (or combination)🥦
Other options: frozen riced cauliflower, diced mushrooms, quartered cherry tomatoes
1/4 avocado or guacamole for topping 🥑

Preheat oven to 375 degrees.
In a large skillet, heat olive oil. Add all the diced vegetables except leafy greens and cook 2-3 minutes; add ground meat and stir to incorporate. Sauté until meat is cooked through and veggies are soft, about 7-10 minutes, stirring occasionally. Set aside to cool.

In a separate bowl, whisk eggs. Fold in vegetable and meat mixture once slightly cooled. Evenly distribute between 12 muffin tins (grease with olive oil if yours tend to stick). Bake at 375 degrees for 20-25 minutes or until the eggs are set (no longer liquid).

✈️SHARE & SAVE

#healthybreakfast #eggmuffins #proteinbreakfast #homemadebreakfast #dietitian #healthybreakfastrecipes #quickhealthybreakfast #easyhealthymeals #healthysnackrecipes #highproteindiet #weightlossrecipes #weightlossforwomenover30 #lowcarbbreakfast

🌸 Happy Spring 🌸 and a perfect time to commi

🌸 Happy Spring 🌸 and a perfect time to commit to healthy habits as we come out of winter hibernation

👉🏻Commit the next 3 months is spring to 1 or 2 healthy habits that you will thank yourself next spring that you established

🔥Here are some ideas:

•Aim for 8-10,000 steps everyday
•Drink 64-128oz of water (pick what works for you)
•Incorporate strength and muscle building 2-3x/week
•Cook a balanced dinner at home vs eating out
•Drink water in place of sugar sweetened beverages
•Take a walk in the morning or evening
•Eat a nutrient dense afternoon snack in place of processed foods (i.e. apple with almond butter in place of chips or crackers)
•Increase protein at every meal and snack

🔥These are some ideas…what is your action plan this spring to reach a bigger goal of long term health?

👉🏻Need help with consistent exercise?
Join our home workout community and get a gym quality workout from the ease of home. DM for details on our Live and on demand classes

✈️SHARE with someone who needs motivation this spring

#healthgoals #healthyhabitsforlife #fitnessmotivation #nutritiontips #gethealthywithme #workoutwithme #functionalfitness #homeworkoutplan #fitnessandnutrition #dietitian #howtoeathealthy #workoutathomemom

🔥SAVE! You don’t need a ton of equipment to g

🔥SAVE! You don’t need a ton of equipment to get a great workout at home.

💚MINI BAND ONLY FULL BODY WORKOUT

🔥Aim for 2-3 Rounds

1️⃣Walking Pushup w/ Wrist Band
2️⃣Split Lunge/Bow and Arrow
3️⃣Lateral Band Shuffle w/ Ankle Band
4️⃣Bicycle w/ Ankle Foot Band

✈️SHARE this workout with someone who needs home exercise ideas!

#minibandworkout #fullbodyworkout #fullbodyhomeworkout #fullbodystrength #quickworkout #homeworkoutideas #personaltrainer #functionalfitnesstraining #functionalexercise #minimalequipment #homeworkoutplan

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The Greeneberger services clients in Westerville, Columbus, Sunbury, New Albany, Dublin, Powell, Lewis Center and surrounding areas. Laura Berger is a Licensed Dietitian Nutritionist.

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