Rebekah Miller Nutrition

Here are the top things I focused on during my weight loss journey. 1. Tracking even when I “go off plan”. I prefer to look at a weekly calorie average versus one day! This helped me stay consistent over time! 2. High protein balanced diet to help me maintain lean muscle mass and feel satisfied for longer. 3. Exercise was lifting weights 3 times a week following a structured plan and pushing myself to failure on lifts. For my cardio I mostly focused on hitting a step goal at first and slowing adding running to the mix. And lastly and the MOST IMPORTANT, was I was consistent even on the weeks I saw NO progress!! #weightloss #weightlosstips #weightlossadvice #weightlosstransformation #getreadywithme #makeupideas

Some total body barbell work today! This is the first time this year I’ve picked up a barbell to lift with and I was nervous! I stopped all barbell work to build up my deep core, mobility and form! I am looking lots better on my form but still have more work to do! … Here was my workout today Warm up and cool down not filmed Barbell back squat pyramid: 10,8,6,6 Bench press pyramid. 10,8,6,6,6 Romanian deadlift 6,6,6 Not shown is 3 30sec low plank! … #weightlifting #bodybuilding #fitmom #strongmom #workout #fitnessinfluencer #fitness #strongwoman

Do you feel overwhelmed with where to begin on your health journey? I got you! I know it can be so overwhelming on how/where to start because there’s a million and one ways to be “healthy”. If you are JUST starting out on your health journey, here are two things you can begin doing to get you started. (Lmk if you want more of these tips!!! I could only fit 2 in this video) . 1. Set a realistic step goal and try to hit it most days. 10,000 steps may not be a realistic goal but 4-5,000 may be ! It’s all about being better then you were before and starting here can help build your momentum. 2. Try to hit 20g protein at the first meal of your day! This will help you balance your blood sugar and keep you satisfied for the day!! Pick one of these and build on it as you go! You got this !!

Heb weight loss grocery haul! Down 9# so far this year and these are some of the big staples I buy weekly! Want more grocery Hauls?

Thursday Morning with Time stamps. We went to the zoo ❤️

Ok but for real, the gym can’t replace true therapy but it does give me those endorphins and I def feel like a happier human when I exercise regularly

Moral of the story- I’m exhausted. I work all the time either as a stay at home mom or your virtual Dietitian and the thought of getting on the treadmill tonight sounded terrible. Going to bed early and will get after it tomorrow. Love y’all night ❤️

Do you struggle with constant sugar cravings?? It’s so tough but these tips can help! Share and save this video if you find it helpful ! And follow along for more nutrition, fitness and lifestyle tips 💙 #sugarcravings

Happy MONDAY!!!! Trying out morning workouts again because I want to support Michael with his journey and I want to get it done so I can’t work while Violet is at daycare!! Let’s crush it y’all ❤️

Just finished the sweat app program pwrful you. It was 6 weeks of lifting 3 days a week (I lifted as heavy as I could with good form) walking mostly for my cardio and eating about 2100-2400 calories (this is what my body works at for a deficit right now) I do my own macros and nutrition plan! I follow what I know as a Registered Dietitian I didn’t do anything crazy, I literally just practiced what I preach! 1. Staying in a calorie deficit consistently over time about 90% of the time 2. Consistent on my workouts lifting heavy and pushing myself 3. Only supplements I take are b vitamins , creatine and vitamin D 3. Consistency consistency consistency! And don’t forget consistency I never starved myself, I enjoyed ALL FOODS, even daily Oreos in my calorie deficit and stayed the course. The secret is high protein, calorie deficit, consistency and more consistency. You guys watch my journey! I don’t hide anything. I just do what I know as a Dietitian and Personal Trainer I am down 8# and still going. I teach all of this on my platform with my free content and go even more In detail in my membership groups If you have been struggling , I’m here to help! We are in this together! Next steps… Staying within 2,000-2200 Upping my lifting to 4 days a week and adding in some running one day a week. You got this! Don’t give up

Happy Saturday ❤️ Finally finished the sweat challenge pwrful you and I am so proud of myself! Fitness has always been a HUGE part of my life from the beginning so building back my strength has been humbling but also fun! I’m so excited to dive into a different program and keep going strong!

Friday night fun 😆 got my cardio in, did a hair mask, showered and more 🌞 goodnight y’all !

18g protein mocha hazelnut latte at home!! Starbucks, I’m sorry but this is the real deal :P

Easy way to get your protein coffee on the go! Since I’m #sheddingandsaving I found a giftcard and got a coffee out but wanted to hit my protein!