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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

⭐️Functional Dietitian Nutritionist+Personal Trainer
🥦Easy Healthy Meals
💪🏻Effective At-Home Workouts
⬇️We Simplify Healthy Living so You Can Succeed

🥬Can you make a healthy chili in the Instant Po

🥬Can you make a healthy chili in the Instant Pot that is simple AND diary and gluten free?

👉🏻Absolutely

💜This is probably my new favorite chili recipe

🙌🏻 The best part is with a dish like this, you don’t even need to be exact on the ingredients.

Start on sauté function, add all ingredients. Secure lid and set soup/broth function for 15min. Release pressure and add your greens.
@instantpotofficial

This is a great meal prep dish for lunches!

✅SAVE for a quick and healthy dinner

✈️Send to your dairy free/gluten free friend!

▶️ What’s your favorite chili recipe? Comment below

#healthychilirecipe #instantpotchili #dairyfreerecipes #glutenfreerecipes #weightlossrecipes #antiinflammatorydiet #quickrecipes #simplemeals #mealprep #nutritionandfitness #dietitan #nutritioncoach #chili #chickenchili #healthylifestyle

👉🏻Are you working your core properly? 🔥

👉🏻Are you working your core properly?

🔥SAVE this for your Home Core Workout

✨Shrink your waistline and eliminate back pain by training your Transverse Abdominis.

The Transverse Abdominis (TVA) is the deepest core muscle that acts as a corset around the waistline, helping to shrink your waistline instead of bulking it up

Learning to properly activate your TVA is a skill that needs to be learned and then applied in ALL activities of life: Bending over, picking up, standing, twisting

When the TVA is activated, it helps you maintain a neutral spine which will reduce wear and tear on the spine and prevent low back pain

The best way to train your core is to achieve a neutral spine, lock your TVA around it and then stress it from all angles.

🔥Try this Core Circuit At-Home to train your entire core:

1️⃣ Ab Rollout with Ball or Disks
2️⃣ Dead bug: Alternating with or without DBs
3️⃣ Alternating Bird Dog with DBs
4️⃣ Side Plank/Floss Under Body (Light DB)

✈️Share this to help others workout more effectively

⬇️What’s your favorite core exercise? Comment below!

#coreworkout #corecircuit #transverseabdominis #fitnesstips #workoutathome #personaltraining #abs #coreexercises #abexercises #lowbackpain #fitnessandnutrition #workoutmotivation

🫐This is my go-to protein shake anytime I need

🫐This is my go-to protein shake anytime I need to leave the house and don’t have time to eat beforehand (which is often 😂)

👉🏻On mornings I work early I make it and take for breakfast; other days I use it as a lunch when I’m gone in the afternoon. Andy takes one to work everyday for a snack

🔥Over 30g of protein keeps us feeling full and prevents cravings mid-afternoon

BONUS: higher protein supports muscle growth and repair for long term weight maintenance

🙌🏻 Our clients love this recipe and we love helping them find easy, healthy solutions for their daily lives.

💚I love this recipe because it’s balanced and packed with intentional ingredients to nourish the body and keep you fuller longer

💫 Time saving tip: prep the smoothie in the blender the night before and blend in the morning for a mindless breakfast. Get a great stainless steel tumbler to keep it cool 🧊 😎 🧊 @ironflask

⭐️Go-To Protein Smoothie

✅ 2 cups of liquid (water or milk sub,no added sugar)
✅ 2-3 Tbsp. chia, flax and/or hemp seeds
✅ 1/2 cup frozen organic berries
✅ 1/4 of a banana (optional)-omit for less carbs
✅ 1+ cup organic dark leafy greens (I use “power greens”)
✅ Plant Based and/or collagen Protein powder. I use a combo of @metagenics Ultra Meal and @vitalproteins for a total of 30grams of protein
✅ Ice ice baby!
👉🏻Optional add ins: almond butter, avocado

✔️Blend & Enjoy 😋
@vitamix

➡️ Save this recipe for when you need a healthy start!

✈️Send to your friends who need a new breakfast idea!

What’s your go-to protein shake? 🙌🏻 👇🏻 ⬇️

#breakfast #healthylunchideas #proteinshake #smoothie #dairyfree #quickhealthybreakfast #fiber #berries #easyrecipe #eatrealfood #greens #chia #healthybreakfast #dietitian #weightlossideas #healthydiet #lowcarbbreakfast #proteinshakerecipes #healthyfood #nutritiontips #weightlossforwomen #buildmuscleburnfat #workoutprogram #highproteinmeals #highproteinbreakfast

✅SAVE IT…DO IT! START TODAY 👉🏻What you d

✅SAVE IT…DO IT! START TODAY
👉🏻What you do now, today, for your health impacts the rest of your life. There is no perfect time to start, and you don’t need to go from 0 to 60 overnight.

🔑The key to staying consistent is VALUING health over losing weight. Understanding that exercise and nutrient dense foods should be regular inputs for health vs tools to change weight will help you be successful long term. Every bite and move matters, no matter your weight. Nutrition & fitness are for everyone.

💪🏻Wherever you start, be consistent. Imagine where you can be in just 2 weeks, 4 weeks, 3 months if you commit to being consistent with exercise and eating well?
🔥It’s easy to get discouraged when we do not see progress right away, or when we fall back into old habits. But don’t let those set backs keep you from moving forward. The time is now. Everything you do impacts your future body, whether you are focusing on wellness or not, it’s happening.
⭐️Don’t wait until the new year.

💪🏻🔥Start here with this Full Body Workout
At Home:
3 Rounds
15-20 reps of each

1️⃣Thrusters.
Deep squat, use legs and momentum to press weights overhead. Modified: lighter weight

2️⃣Front Lunge Step Up/Back Lunge Step up
Advanced: Heavy DBs; Modified: No DBs or light DBs

3️⃣Flutter Kick with Alternating DB Chest Press
Modified: Bicycle legs, medium/light weight

4️⃣One Leg/One Arm Row
Advanced: Heavy DB, back leg up; Modified: light-medium DB, keep weight on front leg, use back leg for balance

⬇️Is there a time you’ve been consistent with exercise and eating well? How did you feel?
👉🏻Share your experience below 🙌🏻

✈️Send to a friend who needs some motivation to get started!

#fitnesstips #workoutmotivation #consistencyiskey #workoutathome #millenials #getfit #healthylivingtips #workoutprogram #takecareofyourbody #investinyourhealth #fittips #fullbodyworkout #fullbody #strengthtrainingforwomen #strengthtrainingathome

🔥 Don’t let the winter weather deter you from

🔥 Don’t let the winter weather deter you from a great cardio workout. You CAN build strength and improve cardiovascular fitness at home

🌟 While running can be great, a lot of people miss out on the added benefits of full body cardio movements.

👉🏻Incorporating strength-based HIIT exercises is a great way to challenge your body, build muscle, and improve muscle endurance.

⬇️ Let us know in the comments when you get it done!

🔥3 Rounds:

1️⃣ Lateral Jump x2 + High Jump OR Squat x15 each
2️⃣ Split Lunge Jumps x 15 each each leg
3️⃣ Air Jump Rope x 30
4️⃣ Jumping Reach & Row (KB or Heavy DB) (Switch arms halfway)x 15 OR Squat reach and row

✅ Save for your cardio workout tonight!

✈️Send to a friend who needs a new cardio routine!

#athomeworkouts #homeworkout #athomeworkout #cardioworkout #personaltrainer #workoutprogram #howtoworkout #hiitworkout #hiitcircuit #fitnesstips #weightlossworkout #workoutforwomen #workoutroutine #virtualworkout #beginnerworkout #strengthtrainingforwomen #strengthtrainingathome

💪🏻🔥Let’s start the Holiday Season off H

💪🏻🔥Let’s start the Holiday Season off Healthy!

✨🌟Join our FREE LIVE VIRTUAL GROUP WORKOUT, Wednesday, November 23rd at 5:30pm EST. Comment 💪🏻 below or DM us and we’ll send you you the live link to join (1 hour class that includes warmup and stretching)

👉🏻We have been hosting LIVE Virtual workouts 3x/week since March of 2020 and it has made us and so many of our clients more consistent and in better shape than ever!

💪🏻Working out, whether at home or the gym requires 2 things:
1️⃣A Plan
2️⃣ Consistency

👉🏻Both can be challenging, especially during the holiday season.

🌟You don’t have to resolve to weight gain and then lose it in the new year. You CAN put healthy habits in place now and commit to taking care of your body everyday.

⬇️Comment 💪🏻 below and we’ll send you the live link to join on Wednesday at 5:30pm EST.
👉🏻Can’t join live? Comment 💪🏻💪🏻 and we’ll send you the recording after the workout to do within 5 days after the workout!

✈️Send to a friend who wants to join with you!

#virtualworkout #liveworkout #thanksgivingworkout #workoutathome #holidayweightgain #fitnessmotivation #fitnesstips #workoutwithus #coupleworkout #workoutplan #workoutprogram #homeworkout #athomeworkoutvideos #getfit #healthytips

🥗🥙Healthy eating during the week doesn’t n

🥗🥙Healthy eating during the week doesn’t need to require hours of weekend meal prep.

🥦A few basic skills and you can quickly put together a balanced, healthy, anti-inflammatory meal that will keep you satisfied

👉🏻It’s easy to get busy during the day and just forget to eat lunch, Or be out and about and not take time for lunch, which then leads to snacking and sugar cravings the rest of the day

👉🏻Here are the components to include in a simple balanced meal:

1️⃣Protein, 4-6oz depending on your needs (~30-40g)
2️⃣Non-starchy Vegetables (1+ cups)
3️⃣ Healthy Fats (avocado, avocado or olive oil dressing) @primalkitchenfoods
4️⃣ Starch: Almond flour tortilla (higher protein, lower carb, simple ingredients, gluten free) @sietefoods

🥙 What is your go-to healthy lunch?

✅ Save this idea to help balance your day!

✈️Share this idea to spread easy healthy meals!

#easyhealthymeals #healthylunchideas #glutenfreelunch #glutenfreedairyfree #quickandeasymeals #healthyrecipes #nutritiontips #eathealthywithme #buildmuscleburnfat #balancedeating #howtoeathealthy #avocado #healthywrap #highproteinlowcarb #eatprotein #dietitian #healthylifestyle

🔥🔥Ready to get a Berger Burpee Burn?
The “Berger Burpee” does it all. Let’s break it down for you:

🏃 Cardio: Although it should be performed at a controlled pace, so many muscles are working that your heart rate will naturally be in a cardio range after several reps.

🏋🏻‍♂️Legs: You have an isometric sumo squat hold that’ll fire up your glutes, hamstrings, quads and your adductors.

🔥Core: As you reach your squat hold position, your back will achieve a neutral spine. You then have an isometric core hold. As you chest press, you’re putting forward stress on your core which requires you to resist the flexion in your core.

💪🏻Chest & Shoulders: As you press your arms forward, you engage pecs and anterior delts. As an added bonus, try to squeeze the kettlebell or dumbbell together as you press to work your inner chest more intensely.

As you get comfortable with the movement, add weight slowly being careful not to let your form break down at any of the above points.

💪🏻Try adding 3x12 reps to your next workout

👉🏻How many reps can you get?
Comment Below ⬇️

🔥Save for your workout this week!

✈️Send to your friend to share the burn

👉🏻Follow for at home fitness & real nutrition tips

💪🏻Get healthy and do life better

#workoutathome #fullbodyexercise #buildmusclelosefat #strengthtrainingathome #fitgram #fullbodyburn #exerciseideas #burpee #weightlossforwomen #homeworkouts #gainmusclelosefat #fitnessmotivation #fitnesstips #healthylivingtips

🍅🧄🥒The Best way to stop craving sugar is

🍅🧄🥒The Best way to stop craving sugar is to add more vegetables (and protein) to your meals!

👉🏻But if your vegetable game consists of steamed broccoli every night, this might be a challenge!

💕Try this simple skillet sauté to make getting 1/2 your plate vegetables easy!

1 tbsp Olive oil
1 Red or white Onion
1 Zucchini, diced
1 Yellow squash, diced
1 cloves minced garlic
Himalayan salt and pepper to taste
1 cup cherry tomatoes, cut in half
1 tsp dried oregano
Fresh chopped basil to top

Sauté all ingredients uncovered over medium heat for about 10 minutes, stirring frequently. When squash are soft, fold in cherry tomatoes and cook 2-3 minutes. Top with basil and seasonings to taste.

✅What’s your favorite way to eat zucchini?

SAVE for dinner this week!

✈️Send to a veggie loving friend!

#nutritioncoach #nutritiontips #healthyrecipes #dietitiansofinstagram #zucchinirecipes #glutenfreedairyfree #antiinflammatorydiet #halfyourplate #howtoeathealthy #howtolivehealthy #howtocookhealthy #mealplan #cookhealthy #weightlossrecipes

🔥🔥Looking to put those bands at home to use?

🔥🔥Looking to put those bands at home to use?
👉🏻Here is a Band Only upper body workout to get your week started off right!

🥊3 Rounds, 15 reps each

1️⃣ Band Reverse Fly

2️⃣ Bicep Curl/Upright Row (15 each)

3️⃣ Shoulder Press/Tricep Extension (15 each)

🔥Commit this week to staying active and nourishing your body well.

💪🏻Let’s get healthy so we can do life better💪🏻

✅Save to tone your arms this week!

✈️Send to a friend to workout with you!

#bandonlyworkout #bandworkout #upperbodystrength #armworkout #armworkoutsforwomen #fitnessmotivation #fitparents #dolifebetter #circuittraining #workoutwithme #workoutathome #homeworkout #workoutmotivation #workoutprogram #getresultsathome

💪🏻Do you struggle to lose weight? Is it yo

💪🏻Do you struggle to lose weight?

Is it your hormones? Your diet? Need more exercise?

🔥There are 2 main areas you can focus on to improve your weight loss results

1) get insulin down. Independent of calories, elevated insulin drives fat storage and blocks fat burning. As you age insulin creeps up and your body resists weight loss

2) increase muscle mass. As you age you lose muscle mass if not properly maintained. Muscle uses the glucose in the blood and is sensitive to the insulin, meaning more muscle = using the glucose present and responding and decreasing insulin.

👉🏻Follow for at home workouts and real weight loss info

🛩️ Save for later!

#howtoloseweight #weightlossforwomen #weightlossformen #buildmusclelosefat #strengthtraining #nutritiontips #fitnesstips #fitnessmotivation #healthyweightloss #workoutathome #workoutplan #fatburning #fatburningworkout #fitnessinspo

🔥🔥Ready for a Full Body Burn? 🔥🔥 ✨Y

🔥🔥Ready for a Full Body Burn? 🔥🔥

✨You CAN get a great workout at home with minimal equipment and the right program

👉🏻Try this for your workout tonight. Choose the variation and weights that work for you

🥊3 Rounds, x15 each

1️⃣ Squat right lunge, Squat left lunge with a DB

2️⃣ Kneeling DB raise and lower

3️⃣ DB reach and row, x15 each arm

4️⃣ Half kneeling wood chops x15 each side

✅ SAVE for your workout tonight

✈️SEND to your friends working out at home

⬇️ Let us know in the comments when you plan to do it! We’ll be working out at home tonight!

#fullbodyworkout #fullbodyexercise #workoutathomemom #workoutinspo #homeworkoutideas #workoutprogram #fitnessmotivation #homeworkout #strengthtrainingforwomen #strengthtraining #getfitathome #athomegym #nogymneeded #workoutsathome #virtualworkout #fullbodystrength #workoutwithme

💪🏻Join our LIVE Virtual Group Workouts to ac

💪🏻Join our LIVE Virtual Group Workouts to achieve consistency and accountability at home

✨You can have all the ideas, resources, and equipment, but if you neglect a consistent routine you will struggle with results

✨Lack of results = decreased motivation &
giving up

👉🏻Consistency gets results and you can finally start feeling better and achieving your goals. You CAN do it from home

🔥We workout at home 3x/week with individuals just like you who need accountability but like the convenience of working out at home

🙌🏻Who is ready to join us?

🥊DM for details
Monday & Wednesday at 5:30pm EST
Saturday at 8:30am EST
*Recordings sent after workout if you cannot attend live. 1 hour workout including warmup and stretching

✈️Send to your friend for workout motivation & help working out at home!

⬇️do you struggle to set up a home fitness routine? Let us know in the comments!

#workoutmotivation #workoutwithme #fitnessmotivation #fitnessinspo #exerciseprogram #homefitnessprogram #homefitnessmotivation #virtualworkout #nogymnoproblem #nogymneeded #workouthelp #workoutathome #weightlossworkout #workoutprogram #workoutsforwomen #fitfam #strengthtrainingathome #athomefitness

🔥🔥No Equipment? No Problem. Time to Tone you

🔥🔥No Equipment? No Problem. Time to Tone your Lower Body with these 4 Lower Body HIIT exercises

🥊 3 Rounds x15 reps of each exercise.
1 minute break between rounds

1️⃣ Lunge Jumps with a Pulse

2️⃣ Side Shuffle

3️⃣ 2 High Jumps with a Burpee

4️⃣ Squat Knee to Elbow

🔥⬇️ Which of the 4 is your favorite?

✈️ Send to your workout buddy!

#athomeworkoutideas #athomeworkouts #noequipmentworkout #hiitworkout #lowerbodyworkout #nogymneeded #workoutmotivation #workoutathomemom #workoutathome #buttworkouts #legworkout #cardioworkout #homeworkout #homeworkoutideas #workoutforwomen #fitnessmom #coupleworkout

💕THIS is why we do what we do. Drop a 💚 if y

💕THIS is why we do what we do. Drop a 💚 if you agree!

💚Taking care ourselves as parents is critical to creating a healthy family now and in the future

👉🏻Self care is more than vacations, shopping trips, and pedicures. It’s investing in habits that create long term wellness and a strong body

🔆 I remember after my kids were born being struck with this deep fear of them being left parentless should something ever happen to us.

✨As parents, we put the needs of our children first and often neglect our own needs so they can have a better future.

💫But what if we saw their needs as more than material possessions, education, and enrichment activities?

💚Ultimately, they need us. And not just while they’re little. As adults they will desire strong, healthy parents to enjoy life with them and their families

In our business we work with many individuals who say “I want to be around for my kids and grandkids”, and others who are dealing with a parent who is declining in health and it is a huge stress and heartache for them. MANY of the health issues adults deal with are preventable or reversible with lifestyle change.

💕We want to think long term and do what we can to prevent health issues that would make us unavailable for our kids.

✨That means…
•Regular strength building exercise that keeps our bones and muscles strong
•Nourishing our bodies with nutrient dense, unprocessed foods
•Taking time to prepare meals at home
•Staying active daily
•Spending time outside and getting plenty of sunlight
•Prioritizing quality sleep

🔥SHARE this to spread the healthy word!

✅ What do you do to keep yourself well for your family? Let us know in the comments!

#fitfam #fitfamily #fitnessinspo #exercisemotivation #healthylifestyle #healthyparenting #healthyparents #athomeworkout #personaltrainer #healthyfamilymeals #howtobehealthy #fitnesstips

🔥Which exercise style do you prefer?🔥

👉🏻Although both forms of exercise are important in a workout program, all of us have a preference.
⬇️ Let us know in the comments which one you like better and why!

1️⃣ HIIT (High Intensity Interval Training) is defined as short bursts of high intensity exercises followed by a recovery period. HIIT helps improve:
· aerobic and anaerobic fitness
· blood pressure
· cardiovascular health
· insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
· cholesterol profiles
· abdominal fat and body weight while maintaining muscle mass

▶️ Sounds pretty good eh?

Strength Training involves heavier lifting that usually requires longer rest periods between sets or exercises. Benefits of Strength Training include:
· Increased muscle mass (which leads to increased metabolism)
· Stronger bones
· Better ability to do life’s tasks
· Increased muscular insulin sensitivity
• Joint flexibility
• Improved Balance

We recommend a combination of both exercise forms to achieve maximum results. It’s great to work your cardiovascular system but you should also prioritize building muscle to improve metabolism and aid healthy weight maintenance

⬇️ Let’s hear your favorite below!

🔥Not sure where to start? Follow us for effective at home workouts: Strength, Cardio, Core, HIIT

▶️Join our LIVE Virtual group training Monday & Wednesday at 5:30pm EST and Saturday at 8:30am.

#athomeworkouts #athomeworkout #hiitworkout #strengthtraining #fitnessmotivation #fittips #fitnesstips #workoutwithme #personaltrainer #buildmuscleburnfat #healthylifestyle #workoutprogram #workoutplan

🍭 🎃 Want a Hack to get rid of the trick-or-t

🍭 🎃 Want a Hack to get rid of the trick-or-treat candy?

🎃So many parents don’t actually want their kids eating this stuff, but how do you just take it away without a fight?

The answer? THE GREAT PUMPKIN 🎃

🎃This helps create a healthy family environment where we’re not restricting or creating negativity around food, but empowering them to make a choice that helps their body

For the adults who are trying to be healthy yet tempted by the candy, this can help you too!

1️⃣ The kids leave all their candy out at night
2️⃣ Parents take candy and replace with a nice gift
3️⃣Kids wake up in the morning to a fun surprise and don’t even miss the candy!
4️⃣Candy goes in the trash and it’s not a temptation for kids or parents!

🎃If your kids or grandkids are young, start this now and make it the norm! You create their reality

🎃If your kids are older and won’t buy the magic, offer to get them something they want in exchange for the candy

Do you struggle with all the candy this time of year? Let us know in the comments what you do!

✅Save this idea for future holidays

✈️If you found this helpful, share it with your friends!

#healthyhalloween #parentinghacks #halloweencandy #dietitiansofinstagram #healthylifestyle #fitnesstips #nutritiontips #athomeworkouts #personaltrainer #healthykids #healthyparenting #healthyfamily #fitcouple #healthyeatinghabits

🎃 🎃 Ready to get your BOO-ty fired up for Ha

🎃 🎃 Ready to get your BOO-ty fired up for Halloween? 👻

This is an awesome at-home lower body workout

👉🏻Strap on your mini band
👉🏻Hold a quarter squat and a heavy weight

🥊 3 Rounds
👉🏻Monster Walks, 15-20
👉🏻Monster Stomps, 20 each leg

🔥You CAN get an awesome glute workout at home with minimal equipment

✅Save this to do while passing out candy!

✈️Send to your friend for a special Halloween Treat👻

#athomeworkouts #halloweenworkout #workoutathome #buttworkout #gluteworkout #minibandworkout #personaltrainer #athomeworkout #virtualworkout #workoutprogram #fitnesstips #workoutwithme #workoutmotivation

👉🏻We’ve all been there…staring at the ca

👉🏻We’ve all been there…staring at the calorie count on the cardio machine hoping to hit a certain amount of energy burned🔥

💥The reality is if you are only doing cardio to lose weight because you’ve been told to eat less and exercise to burn calories, you’ve been mislead

When you only do cardio, you start burning through your muscle and lose lean mass as your weight goes down.

👉🏻The problem with that is muscle is more metabolically active than fat. So, when you have more muscle/lean mass, at rest you will naturally burn more calories

🔑 the other key to fat and weight loss is food choice and controlling insulin, and you can check out my other videos for more info.

BUT most of my women clients who are exercising and following my food plan but are still struggling to reach their goal weight need a more balanced exercise program that includes high intensity cardio and moderate weight training

You won’t bulk up, but you will feel your body get stronger and see the shape change.

Commit to 2-3x/week of strength training, 30-60 minutes

✈️Send to your cardio loving friend

✅Check out or link for info on LIVE Virtual group training every Monday and Wednesday 5:30pm EST and Saturday at 8:30am EST.

#athomeworkout #workoutplan #strengthtraining #weightlossforwomen #howtoloseweight #healthyweightloss #fitnesstips #exerciseforweightloss #strengthtrainingforwomen #buildmuscleburnfat #personaltrainer #fitfam #coupleworkout #workoutathome #workoutroutine #buildmuscle

🔥🔥Are you working on your AB muscles without

🔥🔥Are you working on your AB muscles without results?
👉🏻You need to work the entire core and build a strong foundation to feel and see results

💪🏻Instead of crunches, try this 5 Exercise Core Combo for better results:

🥊3 Rounds

1️⃣Ball V-Ups
2️⃣Side Plank Hold/Lateral Leg Lift
3️⃣Slow Knee to Elbow Plank
4️⃣Windshield Wipers (with or without ball)
5️⃣Figure 8’s

▶️Do you work your core strength on a regular basis? Let us know in the comments!

✅Save to start building a strong body

✈️Send to your AB loving friend!

#absworkout #coreworkout #corestrength #corestrengthening #athomeworkout #athomeworkouts #fitnesstips #workoutprogram #workoutplan #personaltrainer #workoutathome #workoutwithme #fitfam #coupleworkout

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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!

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fitgreenbergers

⭐️Functional Dietitian Nutritionist+Personal Trainer
🥦Easy Healthy Meals
💪🏻Effective At-Home Workouts
⬇️We Simplify Healthy Living so You Can Succeed

🥬Can you make a healthy chili in the Instant Po

🥬Can you make a healthy chili in the Instant Pot that is simple AND diary and gluten free?

👉🏻Absolutely

💜This is probably my new favorite chili recipe

🙌🏻 The best part is with a dish like this, you don’t even need to be exact on the ingredients.

Start on sauté function, add all ingredients. Secure lid and set soup/broth function for 15min. Release pressure and add your greens.
@instantpotofficial

This is a great meal prep dish for lunches!

✅SAVE for a quick and healthy dinner

✈️Send to your dairy free/gluten free friend!

▶️ What’s your favorite chili recipe? Comment below

#healthychilirecipe #instantpotchili #dairyfreerecipes #glutenfreerecipes #weightlossrecipes #antiinflammatorydiet #quickrecipes #simplemeals #mealprep #nutritionandfitness #dietitan #nutritioncoach #chili #chickenchili #healthylifestyle

👉🏻Are you working your core properly? 🔥

👉🏻Are you working your core properly?

🔥SAVE this for your Home Core Workout

✨Shrink your waistline and eliminate back pain by training your Transverse Abdominis.

The Transverse Abdominis (TVA) is the deepest core muscle that acts as a corset around the waistline, helping to shrink your waistline instead of bulking it up

Learning to properly activate your TVA is a skill that needs to be learned and then applied in ALL activities of life: Bending over, picking up, standing, twisting

When the TVA is activated, it helps you maintain a neutral spine which will reduce wear and tear on the spine and prevent low back pain

The best way to train your core is to achieve a neutral spine, lock your TVA around it and then stress it from all angles.

🔥Try this Core Circuit At-Home to train your entire core:

1️⃣ Ab Rollout with Ball or Disks
2️⃣ Dead bug: Alternating with or without DBs
3️⃣ Alternating Bird Dog with DBs
4️⃣ Side Plank/Floss Under Body (Light DB)

✈️Share this to help others workout more effectively

⬇️What’s your favorite core exercise? Comment below!

#coreworkout #corecircuit #transverseabdominis #fitnesstips #workoutathome #personaltraining #abs #coreexercises #abexercises #lowbackpain #fitnessandnutrition #workoutmotivation

🫐This is my go-to protein shake anytime I need

🫐This is my go-to protein shake anytime I need to leave the house and don’t have time to eat beforehand (which is often 😂)

👉🏻On mornings I work early I make it and take for breakfast; other days I use it as a lunch when I’m gone in the afternoon. Andy takes one to work everyday for a snack

🔥Over 30g of protein keeps us feeling full and prevents cravings mid-afternoon

BONUS: higher protein supports muscle growth and repair for long term weight maintenance

🙌🏻 Our clients love this recipe and we love helping them find easy, healthy solutions for their daily lives.

💚I love this recipe because it’s balanced and packed with intentional ingredients to nourish the body and keep you fuller longer

💫 Time saving tip: prep the smoothie in the blender the night before and blend in the morning for a mindless breakfast. Get a great stainless steel tumbler to keep it cool 🧊 😎 🧊 @ironflask

⭐️Go-To Protein Smoothie

✅ 2 cups of liquid (water or milk sub,no added sugar)
✅ 2-3 Tbsp. chia, flax and/or hemp seeds
✅ 1/2 cup frozen organic berries
✅ 1/4 of a banana (optional)-omit for less carbs
✅ 1+ cup organic dark leafy greens (I use “power greens”)
✅ Plant Based and/or collagen Protein powder. I use a combo of @metagenics Ultra Meal and @vitalproteins for a total of 30grams of protein
✅ Ice ice baby!
👉🏻Optional add ins: almond butter, avocado

✔️Blend & Enjoy 😋
@vitamix

➡️ Save this recipe for when you need a healthy start!

✈️Send to your friends who need a new breakfast idea!

What’s your go-to protein shake? 🙌🏻 👇🏻 ⬇️

#breakfast #healthylunchideas #proteinshake #smoothie #dairyfree #quickhealthybreakfast #fiber #berries #easyrecipe #eatrealfood #greens #chia #healthybreakfast #dietitian #weightlossideas #healthydiet #lowcarbbreakfast #proteinshakerecipes #healthyfood #nutritiontips #weightlossforwomen #buildmuscleburnfat #workoutprogram #highproteinmeals #highproteinbreakfast

✅SAVE IT…DO IT! START TODAY 👉🏻What you d

✅SAVE IT…DO IT! START TODAY
👉🏻What you do now, today, for your health impacts the rest of your life. There is no perfect time to start, and you don’t need to go from 0 to 60 overnight.

🔑The key to staying consistent is VALUING health over losing weight. Understanding that exercise and nutrient dense foods should be regular inputs for health vs tools to change weight will help you be successful long term. Every bite and move matters, no matter your weight. Nutrition & fitness are for everyone.

💪🏻Wherever you start, be consistent. Imagine where you can be in just 2 weeks, 4 weeks, 3 months if you commit to being consistent with exercise and eating well?
🔥It’s easy to get discouraged when we do not see progress right away, or when we fall back into old habits. But don’t let those set backs keep you from moving forward. The time is now. Everything you do impacts your future body, whether you are focusing on wellness or not, it’s happening.
⭐️Don’t wait until the new year.

💪🏻🔥Start here with this Full Body Workout
At Home:
3 Rounds
15-20 reps of each

1️⃣Thrusters.
Deep squat, use legs and momentum to press weights overhead. Modified: lighter weight

2️⃣Front Lunge Step Up/Back Lunge Step up
Advanced: Heavy DBs; Modified: No DBs or light DBs

3️⃣Flutter Kick with Alternating DB Chest Press
Modified: Bicycle legs, medium/light weight

4️⃣One Leg/One Arm Row
Advanced: Heavy DB, back leg up; Modified: light-medium DB, keep weight on front leg, use back leg for balance

⬇️Is there a time you’ve been consistent with exercise and eating well? How did you feel?
👉🏻Share your experience below 🙌🏻

✈️Send to a friend who needs some motivation to get started!

#fitnesstips #workoutmotivation #consistencyiskey #workoutathome #millenials #getfit #healthylivingtips #workoutprogram #takecareofyourbody #investinyourhealth #fittips #fullbodyworkout #fullbody #strengthtrainingforwomen #strengthtrainingathome

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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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