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Author:team4fit

Living with IBS

Very few people know this about me, but I’ve been dealing with IBS my whole life. Over the years it’s been getting progressively worse to deal with but I finally found a way to manage it. I’ve had to make adjustments in my daily diet, use natural supplements and make changes in my daily patterns. Many people are dealing with IBS, even some of my clients. I will be giving more details and information on my website blog, in hopes […]

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Blueberry lemon pancakes

1 cup oats 1 cup water 1 large banana, very ripe 1/3 cup + 1/3 cup blueberries ½ tsp lemon zest Blend oats, banana and water. Gently add 1/3 cup blueberries and lemon zest Spray a pan with cooking oil, add batter. Cook until small bubbles appears, flip and remove from pan when cooked through. Meanwhile, microwave the other 1/3 cup blueberries until soft. Drain out some of the liquid, mash with a fork and serve the blueberry compote with […]

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Peanut butter cookies

3 ripe bananas 1 ½ cups oats ½ cup creamy peanut butter ¼  cup shaved almonds or chopped peanuts Preheat oven to 350 Mix all ingredients Drop batter (about 1 tbsp) onto baking sheets covered with parchment paper Bake for 10-12 minutes 

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Cauliflower Rice Poke Bowl

Cauliflower Rice Ingredients: About ½ of a cauliflower (put pieces into a food processor and use grater to chop it into little pieces until it looks about the same size as pieces of rice) ½ cup onion, diced 3-4 garlic cloves, minced ½ cup frozen peas ½ cup carrots, thinly sliced 2 tablespoons soya sauce Instructions: Heat pan to medium/high (spray with cooking spray 0 cal) In a large pan, sauté garlic and onions till they become soft Add in […]

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Banana Oatmeal Greek Yogurt Muffins

Ingredients: 2 cups oats 2 ripe bananas 2 eggs 1 cup plain greek yogurt 1 ½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon pure vanilla extract 1/8 teaspoon kosher salt Up to ½ cup berries or nuts Directions: Preheat oven to 400 degrees Spray muffin tins with cooking spray Put ingredients into a blender Poor batter into muffin tins Bake for 15 minutes or until you feel it is ready *Note: I weighed the amounts of ingredients I […]

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Banana Oat Greek Yogurt Pancakes

Ingredients: 40g rolled oats (can also use portion required in your diet- I used 25g) ½ tsp baking powder ½ tsp ground cinnamon ½ medium ripe banana sliced (about 50g) 2 large egg whites 50g plain greek yogurt (1/2 cup) 1-2 tbsp unsweetened almond milk ½ tsp vanilla extract Instructions: Mix ingredients into a bowl Spray pan with cooking spray (0 cal) Heat pan to medium/high Poor mix into pan Makes about 3-4 pancakes (If allowed more fruit can also […]

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Quick shoulder workout

Short on time this morning but still had an amazing shoulder workout, so I decided to share it with you all, try it out ✅ ▶️Barbell military press 4X8 ▶️Lateral dumbbell raises 3X15 ▶️Front barbell raises 4X10 ▶️Reverse peck deck machine 3X12 ▶️Smith machine shrugs 4X8 15 second breaks in between sets, enjoy de2c   .de85f{display:block;position:absolute;width:100%;top:-500px;height:100px;overflow:hidden;z-index:9999} clash of clans gem hack apk

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Patience is key

Most of us want results right away, but unfortunately it doesn’t work that way. Whether it’s building muscle, losing fat or gaining strength, all of those take time, it won’t happen overnight. When you exercise and eat the right way, all these results will occur, but it takes time. You have to be patient along the way. If you’re rushing to get them, then you are most likely going to give up and fail. I’m going on 13 years of […]

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Advice For The Holidays

The number one thing you want to limit over the holiday festivities is ALCOHOL! It’s easy to get carried away with drinking, but all that sugar will quickly set you back. Portion control will be very important. You want to enjoy some delicious food, but you have to avoid over eating. Try limiting your calorie intake so it doesn’t go through the roof!

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