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Total Body Weight Lifting Workout!

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Here is a very simple total body strength training workout. You can always add more set or more reps. Try it out and let me know what you think!

Dumbbell Chest Press 3×10
Chest Flys 3×10
Incline Chest Press 3×10
Back Squat 3×25
Walking Lunges 3×30 Steps
Leg Press 3×10
Leg Extension 3×10

This week I will be competing in the Hood to Coast Relay. My team (Team Witness to Fitness) is raising fund for the American Cancer Society. Help our team raise money for cancer research!

To donate:
1. Click on the link below
*A picture of my beautiful teammates and I will show up
2. Look to the top right of the page
*You will see an orange button that say “Make Donation”
3. Click the “Make Donation” button
4. Fill out your information
5. Donate!
http://www.ir4c.com/TeamStory/WitnessToFitness

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+Beauty
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https://www.youtube.com/channel/UCfWnv3FHnhzMNoTMRuJxCog/playlists

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+Items I Use On The Regular!
Nutrition Hacks!
:::My Favorite Blender-Vitamix: http://amzn.to/2bDxL4y
:::My Current Juicer-Breville Juicer: http://amzn.to/2bzERtw
:::How I Save Money Grocery Shopping- Ibotta: https://ibotta.com/r/teieedr

Fitness
:::Wireless Headphones- Mpow: http://amzn.to/2byBIwW
:::Polar Heart Rate Monitor: http://amzn.to/2byATV1
:: Gymboss Interval Timer: http://www.gymboss.com/52.html

Recording & Editing Video
:::Camera- Sony A5100: http://amzn.to/2bQ4XsR
:::Lense To Blur Background- Cannon EF 50 mm f1.8 II: http://amzn.to/2c9fjSD
:: Voice Over Mic: http://amzn.to/2bzEsr9
:::Edit All Videos Using iMovie For Mac

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P.O. Box 180491 Utica, MI 48318

*Amazon Affiliate Links Included

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M U S I C
I do not own the music in this video:
Song: Slide B
Artist: xk Production
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Thank you so much for watching my channel. I do not take it lightly anytime someone takes time out of their day to view my content. Hi, I’m Jená, a southern girl who loves Jesus and helps entrepreneurial women attain God’s promises for their lives! If you enjoyed this video, be sure to THUMBS UP & SUBSCRIBE.

She is clothed with strength and dignity; she can laugh without fear of the future. -Proverbs 31:25

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Jená Emily Utley is a Holistic Lifestyle Maven and Possibility Trainer. She helps creative, enterprising, and entrepreneurial women achieve what they once thought impossible by attaining a fit mind, body, and understanding of God promises! Sign up for her newsletter at JenaEmilyUtley.com and get the possibility inspo you need to manifest God’s best for your life!

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Nutrition

DON’T WASTE YOUR LEFTOVERS

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DON’T WASTE YOUR LEFTOVERS 🥙

Every time I cook and have food remaining I always put it in a container and throw it in the fridge to recook as another dish ! 🥙 With my ground turkey left over from taco Tuesday I whipped it up with some zucchini noodles and came out amazing ! Try it yourself and let me know what you think ! What recipe should I do next ?

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Credit: Possible Pat

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Abs / Core

Nothing better than finishing off a workout with SETS of core I rarely do Core …

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Nothing better than finishing off a workout with sets of core
#core #coreworkouts #strenghttraining

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Credit: msnicolefit

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Body

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

Source
Credit: Possible Pat

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