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To make more mindful eating choices, Nessa enlisted a coworker with a personal training certification to contrive a meal plan to deliver enough calories to fuel her workouts and provide ample energy to carry her throughout the day — all within the confines of her time-consuming job. On lifting days, she follows her internet fitness plan, focusing on weighted squats, hip bridges, deadlifts, and kettlebell swings, lifting the heaviest weight she can handle. Now, every three hours throughout the work day, she polishes off one lunch container, which might involve sweet potatoes, chicken breast, broccoli, and avocado; basmati rice, cod, and green beans dressed with olive oil; or whole wheat pasta with zucchini noodles, shrimp, and homemade pesto. It's ample proof that bodyweight is a pretty shitty way to assess how awesome you look and feel. Inspired by her own success something anyone can achieve with a healthy dose of dedication, really , Nessa plans to get her fitness training certification this year.

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Avah. Age: 31.
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At home for dinner, she'll scramble up some eggs with spinach and tomato, toast whole-wheat bread and top with peanut butter and banana, or toss up a green salad with smoked salmon and rice cakes.

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Sariyah. Age: 27.
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Already squatting nearly 90 pounds and deadlifting about pounds, she has noticed small muscle gains in her butt, which appears to be rounding out after only four weeks. I was making poor food choices, and I constantly felt stressed and tired," she said. And while most people struggle to pack themselves even one lunch, she began packing three pre-portioned homemade meals to eat per day at work, first using a kitchen scale to teach herself how to eyeball proper serving sizes:.

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