#cakenweights

[cakenweights-blog]

Fitness & Nutrition Apps I Use

[cakenweights-blog]

Happy Monday! Who else loves proving people wrong, especially when they doubt that you can do something amazing 🙋 go on and prove your doubters wrong, work your hardest and be your best... show them you can! I'm now offering online fitness and nutrition coaching. Sign up for your first 8 weeks for a limited time offer of $10. Email me at amanda@cakenweights.com and check out cakenweights.com to sign up today! Personal training available in Bethesda MD #cakenweights #fitlifestyle #healthylifestyle #workhard #pushyourself #challegeyourself #workit #liftheavy #girlpower #girlswholift #femaleswholift #champions #doubt #doubters #motivation #motivationalquotes #motivationmonday #moveitmonday #youcandoit #nevergiveup #hardwork #provethemwrong #believeinyourself #beyourbest

[cakenweights-blog]

It was hot today! Luckily I only had 3 dogs before the gym... push workout pump 😀💪🏻 I'm now offering online fitness and nutrition coaching. Sign up for your first 8 weeks for a limited time offer of $10. Email me at amanda@cakenweights.com and check out cakenweights.com to sign up today! Personal training available in Bethesda MD #cakenweights #fitlifestyle #healthylifestyle #workhard #pushyourself #challegeyourself #workit #liftheavy #girlpower #girlswholift #femaleswholift #champions #pushworkout #personaltraining #personaltrainer #onlinecoaching #hardwork #selfie #flexingfriday #flex #flexing #happyfriday #friyay #friday #hot #heat #feelgoodfriday

[cakenweights-blog]

Introducing… Online Coaching!

       I am super excited to announce my online coaching program! I’m going to break down what you can expect from this program. The first portion of this coaching will be eight weeks long. The first half will have more information that will help you along the way. After the third week instead of getting daily emails with information, you will have about 3-4 days’ worth of information; so the whole process isn’t too overwhelming! Here is the syllabus of information I provide for you:

8 Week Online Coaching Syllabus Week 1 Your personalized calorie and macro guide Workout videos and workout plans Pre and post workout snacks Shopping List Importance of water How often to workout Weight lifting VS cardio

Week 2 Protein shake recipes Post workout cake recipe Microwave cake recipe Weighing food VS Measuring Walking Assignments Eating out guide

Week 3 Understanding nutrition labels Crepe cake recipe Protein cheesecake recipe Smoothie recipes Pasta swaps Running HIIT workout

Week 4 Push up challenge Pizza recipe Post workout Smore’s pie recipe Kickboxing workout Tuna salad recipe

Week 5 Burpee Challenge Hotel workout Emotional eating

Week 6 Plank Challenge Party guide Chicken stuffed with crab recipe

Week 7 Squats challenge Insanity workout Healthify challenge

Week 8 Challenge a friend to the challenge Coffee ordering guide

      As you can see there is a mix of fitness and nutrition provided, since both are important for weight loss and muscle building. The recipes are made up by me, after culinary school I had to find a way to use my skills while making foods that I could enjoy on a daily basis. So I made some fitness nutrition adjustments to my favorites and provided some recipes here for you. I am a certified personal trainer through American College of Sports Medicine (ACSM) and have additional certifications through National Academy of Sports Medicine (NASM), including fitness nutrition specialist. With my knowledge from these certifications and additional research I have written up this eight week plan.       With signing up for the program you will be able to contact me through email, phone calls, and text messaging with any questions, struggles or anything else I can help with. I want to watch you succeed. The reason I became a trainer is to help people become the best, healthiest and happiest versions of themselves- so I’m here to help!       If this program sounds like a good fit for you to start, restart or continue your fitness journey please reach out to me at amanda@cakenweights.com. For a limited time this program is only $10. Did you see all the information I am providing?!?… for $10 that’s a steal! I’m looking forward to helping and watching you succeed!

Email: amanda@cakenweights.com Website: cakenweights.com Instagram: cakenweights

Amanda Ingraham ACSM certified personal trainer L’Academie De Cuisine Culinary Graduate NASM certified fitness nutrition specialist NASM certified corrective exercise specialist NASM certified youth exercise specialist Business degree from Drexel University

[cakenweights-blog]

Is is really national selfie day?!? Well here you go then! #cakenweights #fitlifestyle #healthylifestyle #workhard #pushyourself #challegeyourself #workit #liftheavy #girlpower #girlswholift #femaleswholift #champions #nationalselfieday #selfie #workitwednesday #happywednesday #happyhumpday #happysummer #firstdayofsummer #summer #sunny

[cakenweights-blog]

Happy flexing Friday! #cakenweights #flexingfriday #flex #selfie #workit #workhard #workinit #pushyourself #challengeyourself #champions #gains #happyfriday #fitness #fitfriday #fitlifestyle #fitnessfriday #youcandoit #friyay

[cakenweights-blog]

Motivation Monday to just work hard and do your best, because it's better than doing nothing at all! #cakenweights #motivationmonday #workhard #challengeyourself #champions #pushyourself #moveitmonday #beyourbest #youcandoit

[cakenweights-blog]

Beautiful beach day! Went to Laguna beach, got some poke, then some more on a salad 😀 #cakenweights #beach #sun #poke #highprotein #protein #california #swimsuit #selfie #goodday

[cakenweights-blog]

My Journey

I wanted to take a post to tell my journey to loving fitness and nutrition. So here it goes! When I got to college I realized the freedom I had with food choices and I started restricting my food. I started slow, but it became an internal contest of how little I could eat. This is all without me even realizing what I was doing. I’d be eating less and less and exercising when I got the chance- Zumba, treadmill for a few hours, some exercising in my room. Weighing myself and being down in weight made me smile. Still I didn’t realize that this was an issue. My friends didn’t bring up any concerns about me, but when my aunts came to visit in the spring I heard them whispering about my weight. That day I binged (for me, which means I probably ate a normal amount of food). I remember the feeling after, but the next day got right back to restricting. The moment I started to notice my problem was while watching a TV show (Make it or Break it). They had a PSA about eating disorders. I talked to my best friend about it that week and told her I was going home to talk to my parents about it that weekend. She supported me and said she would come home to be there for me, but it being one of the last weekends of school I told her to stay. At dinner I burst into tears while telling my parents. They were there for me and tried to understand where I was coming from, but you can’t unless you’ve been there. That’s the thing about eating disorders, everyone thinks it’s easy as just eat- haha I wish. Eating disorders are a mental illness, you can’t recover until you have the mental support. Believe me I was at the point where I was crying to my dad asking him why I couldn’t just eat! I wanted to, but mentally I wouldn’t let myself (or would feel super uncomfortable). Anyways we looked for treatment options and found some specialists in the area. One look at me and the therapist sent me straight to the doctor to get blood work and vitals checked. I was bad. The doctor personally called inpatient treatment centers to get me higher on the list. My parents were worried, I was worried. Two days after the doctor visits I got into a center and we had to pack and leave right then. The first few days were a blur. I was constantly full and the day was full of activities, from group therapy, art therapy, nutrition… My parents visited me every day and I cannot thank them enough for their love and support. I was motivated to get better. The thing about eating disorders is often they are highly competitive. So I took my competitive nature with me through recovery. I was going to kick my eating disorder in the butt! And I did. It wasn’t easy. I was inpatient longer than anyone else that was there, I watched people come and go. I put everything I had into getting better. And I didn’t stop after treatment. Sure I struggled some days, but I didn’t dwell on any relapses. I kept pushing. And one day I realized I didn’t have any triggers, days turned to weeks. My ex boyfriend is the one who got me into fitness. We met a few months after treatment and was my first trainer. After a while, fitness became one of my passions. I became a Zumba instructor and a certified personal trainer through American College of Sports Medicine (ACSM). I furthered my education with certifications on youth exercise, corrective exercise and fitness nutrition thought National Academy of Sports Medicine (NASM). Another passion I had before the eating disorder was cooking and baking. I went to culinary school to embrace these passions- something I never could’ve done without recovery from my eating disorder. My whole life today would all be impossible with an eating disorder. They take up so much of your time and your life. Now I am planning on opening my own business, which has always been my dream. A bakery and fitness studio combination. Pre-workout snacks, post workout snacks and high protein snacks will be staples in the bakery. While personal training and fitness nutrition coaching will be offered in the studio portion. I can’t wait to see my dreams turn into reality and have you all along for the journey 😊  

[cakenweights-blog]

Flew into California today so I skipped my workout after the 7 hour flight, but I got my walking in on the beach! #cakenweights #beach #california #killinit #walking #girlpower #pushyourself #workhard

[cakenweights-blog]

Got my glutes and shoulders workout this morning... on very little sleep. Unfortunately the puppy I’m watching had some stomach issues that I had to clean up at 2 am. Poor doggy. But that didn’t stop me from getting my workout in! Got some clips and the full workout is all the way at the end if you swipe right. #cakenweights #shouldersandlegs #gluteworkout #bootygains🍑 #bouldershoulders #fitfam #gymrat #newtofitness #weightlifting #liftheavy #girlswholiftheavy #girlswholiftweights #freeworkout #workoutvideos #onlinecoaching #fitnesshelp #fitnessadvice #liftlikeagirl #bootyworkout #shoulderworkout (at Bethesda, Maryland)

[cakenweights-blog]

Had chest and back workout this morning. Here are some clips from my workout: •lat pulldown •chest press •cable rows •incline flyes •standing row •incline chest press •straight arm pull down - Visit www.cakenweights.com for online coaching information and to schedule a free consultation call. #cakenweights #chestandback #workoutvideos #workoutadvice #weightlifting #beginningfitness #newtofitness #growingwings #fitnessadvice #gymrat #gymthusiasm #onlinecoaching #fitnesscoach #exerciseadvice #workouttutorial #superset #latpulldown #girlswholift #liftheavy #girlswholiftheavy #gains #workingout #workinonmyfitness (at Bethesda, Maryland)

[cakenweights-blog]

Some core ideas for you... global crunches are one of my favorites since they use your whole core. And then those v ball passes burn so good! - With my online coaching program you get access to a video library with videos of all these different exercises categorized by muscle group. After a free consultation call discussing lifestyle and goals I work out a workout and nutrition plan to help you achieve those goals. With weekly check-ins I modify the plans as needed. If this sounds like something you are interested in go to www.cakenweights.com to sign up. #cakenweights #onlinecoaching #onlinecoach #core #coreattack #coreworkout #workoutvideos #beginningfitness #fitnesshelp #fitnessnutritionspecialist #workoutmotivation #personaltrainer #gymgirl #gymthusiasm #gymrat #absworkout #crunches #stabilityballworkouts #onlinebusiness #hardworkpaysoffs #youcandoit #whatareyourgoals #fitnessgoals #whatareyourfitnessgoals (at Washington Sports Clubs)

[cakenweights-blog]

Happy transformation Tuesday! From October to now. I feel healthier and stronger than ever.... which I feel like I said a few months ago, I'm never done trying to improve myself physically and mentally 💪🏻👍 I'm now offering online fitness and nutrition coaching. Sign up for your first 8 weeks for a limited time offer of $10. Email me at amanda@cakenweights.com and check out cakenweights.com to sign up today! Personal training available in Bethesda MD #cakenweights #fitlifestyle #healthylifestyle #workhard #pushyourself #challegeyourself #workit #liftheavy #girlpower #girlswholift #femaleswholift #champions #beyourbest #believeinyourself #nevergiveup #hardwork #transformationtuesday #toneduptuesday #happytuesday #progress #progresspic #transformation #healthylifestyle #fitnessnutrition #selfie #flexing #leanmuscle #gains #gainingmuscle

[cakenweights-blog]

Love this. Nothing is impossible, you just have to keep trying and work harder to accomplish some tasks. Not trying and giving up is what makes it impossible. Work through those challenges! I'm now offering online fitness and nutrition coaching. Sign up for your first 8 weeks for a limited time offer of $10. Email me at amanda@cakenweights.com and check out cakenweights.com to sign up today! Personal training available in Bethesda MD #cakenweights #fitlifestyle #healthylifestyle #workhard #pushyourself #challegeyourself #workit #liftheavy #girlpower #girlswholift #femaleswholift #champions #difficult #impossible #nothingisimpossible #keeptrying #happyfriday #friyay #motivation #motivationalquotes #fitfriday #fitnessfriday #friday #hardwork #itwillbehard #onlinecoaching #personaltrainer #personaltraining

[cakenweights-blog]

Protein chocolate chip pancakes with @nutsnmore toffee crunch spread, caramelized banana and Greek yogurt with a bit of sf/ff white chocolate jello mix I'm now offering online fitness and nutrition coaching. Sign up for your first 8 weeks for a limited time offer of $10. Email me at amanda@cakenweights.com and check out cakenweights.com to sign up today! Personal training available in Bethesda MD #cakenweights #fitlifestyle #healthylifestyle #workhard #pushyourself #challegeyourself #workit #liftheavy #girlpower #girlswholift #femaleswholift #champions #breakfast #banana #greekyogurt #yogurt #pancakes #protein #highprotein #fitnessnutrition #macros #chocolate #chocolatechippancakes #yummy #delicious #breakfastofchampions #whatsupwednesday