w_kemp
Will

wkempfitness.com

Fitness Coach and Homesteader
Give me liberty or I’ll get it myself

Public Key

npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs

NIP-57 Address

harshfelony06@walletofsatoshi.com

Profile Code

nprofile1qqszyzl5qm6wd0drlzxtk8seaujzpppn3sg6gl4367nqj24rfw3ftmgulgzxe

Author Public Key

npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs

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Last Notes

2023-07-15 19:47:46

I see people in my Facebook groups wishing they had lambsquarter. I have a forest of it all around my yard😂👌🏼 what are y’all’s favorite ways to eat it?
#homesteading #GrowNostr https://cdn.nostr.build/i/5228004acb1a996c5c3d46b48c168e21cfeec8700a58be80bf9e43c54fc07904.jpg

2023-07-15 19:22:01

Another batch of #Mead done. A double batch of dewberry mead picked fresh from our property. Decided to run 1 lb of dewberries in the primary and another in the secondary and it turned out great. Best batch so far!
#homebrewing #homesteading #GrowNostr https://cdn.nostr.build/i/857e086791d9a6b16872f76cb012a620105dfc5278ad615962eb5c52b31bbfac.jpg

2023-06-27 18:05:45

#memes #grownostr #oceangate https://nostr.build/i/faef6e26950950a74043189c9155293587062013b7e3bc34bad42a1c37f93e56.jpg

2023-06-27 18:04:35

Thankfully it’s just a western rat snake but god I hate these nope ropes
#GrowNostr #BackyardChickens https://nostr.build/av/8b84d2fd0860d842a56bda87b6f441428cb291021b143eba89653fd0a5f510e9.mov

2023-06-16 09:51:27

🫡🙏🏼
#meme #memes #GrowNostr https://nostr.build/i/ecf6a0f815294cf9321fa83cede75d32a6726a80cd61f57476c00097f1594019.jpg

2023-06-11 21:25:15

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I activated my card through the app after putting $50 on the card. A few days later was going to pay for some food that was $45 and the card was declined. Went to check the app to see what might be going on but even though I got a payment as well as a declined transaction notification from the app simultaneously, the app logged me out and haven’t been able to log in since. I didn’t want to try to pay for anything again being that I’m locked out of the app!
This was my first transaction, also I appreciate you looking into it!

2023-06-11 13:51:05

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The money was already transferred to the card from my bank days before hand. I can’t even access my account now, it has nothing to do with my bank

2023-06-11 13:08:23

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I’ve reached out to them, hoping
I hear back soon.

2023-06-11 11:55:58

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#[1] do you happen to have any ideas on this? I know you’ve been a Fold card user for a while.

2023-06-11 11:54:43

3 days and still can’t access my #FoldCard after trying to make my first purchase and my card declined even though I had money on it. I wanted to get this so I could earn #Bitcoin on my mortgage payments but don’t think I’ll be trusting them for that anymore 🙄
#BTC #GrowNostr https://nostr.build/i/af855959c12fd1a143956c2194d5ca271110fdb7b366bf5ae480542a8f49d2b6.jpg

2023-06-10 01:07:23

Hey #bitcoin people, anyone having problems with the Fold app? Tried to make my first purchase with it after putting some money on it and the card declined, now I can’t even log into my account.. #Foldcard

2023-06-06 12:50:35

Broody momma is doing great! She only hatched one, I was worried about how she might be after the chick was born but she’s an amazing protective momma!
#Chickens #Homesteading #GrowNostr https://nostr.build/i/2c744634b312929c453307310dc2ceef723e8c4ab9951067646c625047942301.jpg https://nostr.build/i/beb5e62179fc8efce07a70637aff33255e0bf839935c61372ce858dae41c4b77.jpg https://nostr.build/av/f6bef3b713460f065e97dfbec156b36d0c16938afe977db9354c4ffad3363791.mov

2023-05-27 00:07:37

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I really don’t mind the taste of most nonnutritive sweeteners but that’s why I’m going to open a bottle and rest in a few glasses don’t want to ruin a whole batch!

2023-05-26 18:52:43

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I’m too lazy to take gravity readings but with a calculator I used about 14-15% they turn out good but dry and sometimes want a bit more sweetness to it so going to play with some levels of sweetness in sample glasses and see how they are!

2023-05-26 16:53:00

For the fellow #Mead makers out here what is your favorite nonnutritive sweetener that won’t ferment, erythritol or allulose? When these dewberry batches are done I’m going to do some experimenting on sweetness levels and the addition of some lemon juice.
#meadmaking #homebrewing #grownostr https://nostr.build/i/7d748d5d7991f9b21cff721e3c662e0f02b8000fde945b7fd52f92ac66adeb89.jpg

2023-05-26 16:49:32

#memes #meme # GrowNostr https://nostr.build/i/09fad6842e50952c209f90b42d49a4cc204b6449328aaf198a44d3c311cd6b31.jpg

2023-05-21 20:38:12

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Exactly!

2023-05-21 18:57:39

Work with what you got. There was a few random T posts and some old fencing just long enough to reach my 3 grape vines so trellis for my grapes is done for now! #Gardening #Homesteading #GrowNostr https://nostr.build/i/13dc1cd187ca4409bf6e8a7e524e20693e8dba2bd2d99267fb64bfd176dc2829.jpg

2023-05-20 16:14:17

Have a solid 3+ lbs of dewberries picked so making 2 batches of dewberry mead! Going to run both the same, but add 1 lb of dewberries to the secondary of one of the batches to compare.
#Mead #MeadMaking #Homesteading #GrowNostr https://nostr.build/i/d2bf52b1ee934632a2150b62757e1655e914cf9c7e46b885301ee197eb2cc66d.jpg

2023-05-18 11:46:21

Leg biceps are cooler than arm biceps🤘🏼
#Fitness #Lifting #GrowNostr #GrowYourself https://nostr.build/i/081cd8e9e71f88ea6eb91245b7c0da57a6b146c375cc4484fe5d2289a8b4cf99.jpg https://nostr.build/i/51a012c506623a34f56d5590057b14eb85cec2b517b237fa20d8894888fb3740.jpg https://nostr.build/i/edea75e55fe5c4b1ab2a2d6ec5aba507bfd580b5138bde6b174a482692111689.jpg

2023-05-15 09:30:47

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We are on rural water and unfortunately it’s very over chlorinated so we filter water for just about everything

2023-05-14 21:35:11

Here is my #Mead recipe that is derived from #[2] podcast episode on mead. It’s simple, it works and it’s delicious!
* Use a one gallon glass fermenter sanitize with hot water 130-140° fill half way. Cap, shake and rise out
* Use 3 lbs of honey to a gallon
* Use adjuncts (fruit) of your choice 1 lb for 1 gallon cut it up and freeze for a few days then defrost before adding to break up cellular structure. Can also use dehydrated fruit but weigh prior to dehydrating
* Pasteurize adjuncts at 160° from kettle. Pour filtered hot water over adjuncts in fermenter
* Add 3 lbs honey and 140° water to dissolve honey and cover adjunct. Shake to dissolve.
* Use fermax yeast nutrient if not using fruit
* Add cool filtered water leave head space about 15% of volume/2” space
* 1/2 packet of cuvée and 1/2 packet blanc yeast for 1 gallon add when water is lukewarm 90° or less
* After Yeast is added put lid on and shake it up for a few min
* Put a little water in airlock and put in jug
* Ferment for about 30-45 days in cool dark place and rack it with elevation for primary and lower elevation for secondary bottle
* Remove must and put in compost
* Add filtered water to secondary to fill, put on sanitized airlock and let fully clear (about 1-2weeks)
* Siphon/rack to jug with spigot
* Bottle from spigot and let age ideally at least 1-6 months
- I use water from my reverse osmosis filter and an electric kettle
#Meadmaking #Homesteading #GrowNostr https://nostr.build/i/0c2d59b944b62eda774601e7f4138b6597c0e702d8c9c0d082dde86b48146de1.jpg

2023-05-14 17:56:01

Caught these two on the game cam 😂 https://nostr.build/i/1bef2bf7d89adf6d2c8ad545b3dee84e4d87ab408466089fe88968f32c2839bb.jpg

2023-05-14 17:54:50

It’s that time of year here in southern OK. They’re just starting but got about 1/2 gallon of blackberries today on the property. Should be plenty for starting some blackberry mead soon
#Foraging #Oklahoma #Mead #GrowNostr https://nostr.build/i/7004bddd423f988d8bd5d3421a9bd15dbcd55b0c2ef11a6b1552f6d1ffd660d4.jpg

2023-05-10 11:39:46

I have been a fitness/nutrition coach for about 6 years as well as having degree in exercise science (not that I put too much thought into that as I graduated with plenty of people that I wouldn’t trust to train someone even if it were free😂). If anyone ever has any questions in regards to fitness, training, lifting, form, nutrition or really anything about making progress and improving your body feel free to @ me or DM me. I’m always happy to help🤙🏼
#Fitness #Lift #Nutrition #GrowNostr

2023-05-09 13:13:41

#Meme #Memes #GrowNostr https://nostr.build/i/nostr.build_9bda2bed3a80e2a21649dc9a879dc2d22b849338c992f960c9499091a5db5b6a.jpg

2023-05-09 12:59:35

Love me an #Oklahoma sunrise🤌🏼
https://nostr.build/i/nostr.build_e70a72c3865d48e4612b28b2480aab56907a76cb17717721f06796bd42995d40.jpg

2023-05-06 13:41:02

First batches of Raising Cocks Ranch Mead are complete. #[0] you really are a jerk because I rarely drink anymore but these are delicious and haven’t even been aged!
#Mead #Meadmaking #Homesteading #GrowNostr
https://nostr.build/i/nostr.build_0c2d59b944b62eda774601e7f4138b6597c0e702d8c9c0d082dde86b48146de1.jpg https://nostr.build/i/nostr.build_23508df0b47d224774ad794d340109d72a16b00c9c50aa5354b871a2ef78e11d.jpg

2023-05-05 14:14:10

Wake up early and get shit done.
Sleep is vital for recovery, productivity, mental clarity and health. I’m not saying to cut your sleep short! That being said I find that forcing yourself to wake up early and go to bed at a decent hour to shoot for a quality 8 hours of sleep helps tremendously with productivity.
When you’re up at 4-5am you’re usually up for a reason. You’re not just going to lounge around and waste time. It takes a bit of time to get into routine when you start forcing yourself to wake up earlier and go to bed earlier, but your body will adjust. Try to keep your sleep/wake time as consistent as you can to help with that.
Have a plan each day of what you need to do/get done, a schedule that you can stick to for when you wake up/go to bed, build eating habits for your meals around that and stick to it. You will feel better and be more productive.
If you sleep 8 hours a day, work/commute 9 hours, have 1 hour for fitness/exercise, and spend 2 hours of quality time with your spouse/family that still leaves 4 extra hours to get shit done. 🤘🏼
#Sleep #WakeUpEarly #Fitness #GrowNostr
https://nostr.build/i/nostr.build_6c7abd770c6fa6d17b29ec0faa5525a3a9a82a21efb1a822aab9683ad5682cd7.jpg

2023-05-04 23:11:38

Currently accepting new clients for fully online based one-on-one fitness/nutrition coaching!
There is nothing more important that taking care of your health and being physically fit, but that process can be challenging.
I am here to help! Build muscle, lose body fat, improve your health and well-being, whatever your goals may be I am here to guide you👊🏼
Coaching application at wkempfitness.com or you can message me if you are interested!
And yes, I accept #bitcoin if you sign up for 12 months of coaching and pay with Bitcoin you get a $100 discount!
#Fitness #Nutrition #GrowNostr
https://nostr.build/i/nostr.build_0f1acf81c0288c811c5e409c5fa2cff481b820a81df73eb72d194c7dc548b8fd.jpg

2023-05-03 23:45:33

“Mr. Dettelbach, can you please demonstrate for the court the size of your penis?”
#ATFsucks #GrowNostr
https://nostr.build/i/nostr.build_7971f49da5de22930bdb5e0a502377b9793a8642a06d63d5035731d0ffbc7df0.jpg

2023-05-03 13:28:09

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I haven’t heard of coldcard so I will look into that!

2023-05-03 13:19:13

Figure it’s time to finally get myself a cold wallet. Torn between trezor and ledger. What do y’all recommend these days? #Bitcoin #GrowNostr #ColdWallet

2023-05-02 17:46:38

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She do be pretty tho
https://nostr.build/i/nostr.build_372b5b4bfcd87d51aa5a84e835665ee2eb4c4d2d250e95afe33664ea5a06c9d1.jpg

2023-05-02 15:46:34

Ronda makes a damn good breakfast
#eggs #chickens #grownostr
https://nostr.build/i/nostr.build_d9a6a90ad792932007ad605d2234ac360050085316a7c4aa8b69447f9c8a5774.jpg

2023-04-28 13:53:04

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Natures multivitamin right there

2023-04-27 18:29:02

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Milk** no idea what the hell mille is😂

2023-04-27 17:52:25

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I’ve come to really enjoy the taste!

2023-04-27 17:52:06

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That definitely works. I personally like it. That being said it’s the only red meat I like more done. I usually have my steak very rare but I like my liver more about well done. I just season with some S&P. Also, soaking it in mille for an hour or so really mellows out the flavor

2023-04-27 17:11:20

Some venison liver for lunch today👌🏼
#Venison #EatRealFood #GrowNostr
https://nostr.build/i/nostr.build_00976c391810bac26cb508f94e624567b40b55f4dc52ef023bb3f046e68dc169.jpg

2023-04-27 16:10:16

Egg on the left is a regular large egg. I believe the scientific term for the egg such as this would be an absolute chonker.
#Eggs #BackyardChickens
https://nostr.build/i/nostr.build_2061b63a69ddf89c890ee8369011c0e72dc17184b8054201b977c138d49e3e9d.jpg

2023-04-25 20:24:22

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I do one-on-one fully online based fitness/nutrition coaching at wkempfitness.com helping people improve their health, bodies, well-being and reach their fitness goals!
And of course I accept #Bitcoin !
https://nostr.build/i/nostr.build_c17e04ffab7c4b1dd206c9705bfddfbe31d77b60585d221e805abd5265ff0b34.jpg

2023-04-25 20:08:49

Rare footage of the elusive ATF mating season in the wild.. just kidding, they don’t have a mating season. They just watch someone else rail their wife 🤣
#meme #memes #grownostr
https://nostr.build/i/nostr.build_d57e7ce0e266c5d0b870a1b8d8bc94c65954f9a8fb4300915f843510ec271cde.jpg

2023-04-25 11:32:13

While it is true that I tend to train my core directly a couple times per week, that is not what is going to get you visible “abs” if that’s what your goal is.
The reality is everyone has abs. They are simply muscles of your core. There are only two factors to make them visible. One is resistance training to build that muscle which can make them more prominent/visible at a higher body fat percentage. The other factor is simply body fat. The less body fat you have the more visible they will be.
Doing hundreds or thousands of crunches is not going to help. You cannot spot reduce bodyfat. Everyone stores bodyfat differently and that is mostly determined by gender and genetics. When we lose bodyfat we lose it everywhere and we can not target a specific area.
You can spend your time training your core directly which to some degree in my opinion is beneficial, but the most efficient way to train your core is through large compound movements and progressive overload such as squats, deadlifts, overhead press, bench, rows, etc.
Now, I do like to throw in some core work such as ab rollouts, leg raises, weighted crunches or something that is rotational. The key is your core and abs to grow need to be trained with proper resistance just like any other muscle group!
If the movement is challenging and you can only get 8-12 reps then that is good. But choosing movements that provide enough resistance or that you can add additional resistance to is the best.
The old saying “abs are made in the kitchen” simply is not the whole truth. Obviously nutrition is VITAL for progress in any direction, but just like any other muscle abs are “built” with a combination of proper resistance training and proper nutrition.
#GrowNostr #GrowYourself #Fitness
https://nostr.build/i/nostr.build_00665c363f1cdeba0e36770cc37e08fd7466d2573137442e407245f2b6e730a8.jpg

2023-04-24 23:34:03

🤣🤣 #meme #memes #grownostr https://nostr.build/i/nostr.build_3cd880b1a5f984ffad60b38d764b6ac2e88cda13811042e0be46d14ef1b8cbef.jpeg

2023-04-24 15:45:13

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I use dry seasonings most but I’d say my go-to’s are usually a good BBQ for hog roasts, sweet chili, soy sauce, gochujang and huy fong chili garlic sauce👌🏼

2023-04-24 11:27:58

https://nostr.build/i/nostr.build_f5a111c620b79ec85fb31385d0e5fd51b439de04d6dc63cec0322aa0609cb482.jpeg

2023-04-24 11:07:58

Well, first of all, through god, all things are possible, so jot that down.
https://nostr.build/i/nostr.build_de20b7a629b743cedfd930d81ac48b9621b43376396c94e493daa3e75989a147.jpeg
#Meme #Memes #GrowNostr

2023-04-23 21:20:43

#GrowNostr #Memes #TaxationIsTheft
https://nostr.build/i/nostr.build_f126ff8735a6e879e19dd614d6f5a5368875a85b4fca4708b9e965cfe03e438a.jpeg

2023-04-23 16:02:22

If you’re looking for a way to store extra eggs dehydrating is super easy.
I put 42 eggs in my blender, scramble them and pour onto 6 silicon trays for my dehydrator. Run at 140° for 16 or so hours then put ‘em back in the blender and powder them. I store with an o2 absorber and vacuum seal.
42 just about maxes out my dehydrator and fits just about perfect in a quart jar.
(After making a few batches I’ve found leaving trays in the dehydrator and pulling them out enough to pour in eggs from the blender is easiest so you don’t have to try to move the full trays from the counter back to the dehydrator)
Here is the dehydrator and silicon trays that I use
Dehydrator:
https://amzn.to/3NpsVx1
Trays:
https://amzn.to/3N7Qbzs
Vacuum seal jar attachment:
https://amzn.to/40vTof1
#GrowNostr #BackyardChickens #Eggs #FoodStorage
https://nostr.build/i/nostr.build_5fe2f2e7a08f3fe8a0702116028d7fa8a6edbf13c80411f2760136684e4dd121.jpeg https://nostr.build/i/nostr.build_6f1b80ff7174702e1640ef6a15184b6c91e55a89145493fb875c032788f500a7.png https://nostr.build/i/nostr.build_5e6b32cc5d48ec288d62f1275db5139154c8c76486830fb4c257b7e4912f9c01.jpeg https://nostr.build/i/nostr.build_681b995eac258e30964f0f852632bd74bba4aa19a137a684ac46a7a1d8c58671.jpeg https://nostr.build/i/nostr.build_ed9cee66f1ee33f776cb8285cfecca94aaa71f64fa79c0709d1c91db06cc9e12.jpeg https://nostr.build/i/nostr.build_a44704ce099fbc3a8049d15c7eccb5cae4b9cd9300252cb6ca12c1457068a2af.jpeg

2023-04-23 15:44:17

(Insert clickbait title here such as: THE SECRET THE FITNESS INDUSTRY DOESN’T WANT YOU TO KNOW)
The best training/exercise routine in the world is… the one you can adhere to long term and doesn’t result in injury.
#Fitness #GrowNostr

2023-04-23 13:36:18

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I followed #[2] simple recipe in the episode he did on mead the other month. I used 1lb of blueberries for this batch, have another batch with peaches going, I might try some guava next but plan to make a few batches with blackberries since they grow like crazy here

2023-04-23 13:34:32

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Used your recipe! So simple and seems like it is turning out great! Looking forward to blackberry season here in OK so I can make some more batches 🙌🏼

2023-04-23 12:07:16

#[0] is the fucking worst! I put off making my own mead for a whole year but then when I heard his mead episode I figured it’s time. Now, here I am racking my first batch into it’s secondary. #GrowNostr #Mead
https://nostr.build/i/nostr.build_dfd0c2846fc10cb940ab7646ad2958007fe592edb5f0edae768b1a36fe0b0d13.jpeg

2023-04-22 19:28:48

The vast majority of chronic illness is a result of poor lifestyle and often preventable through proper nutrition and exercise.
Sure, drinking enough water, eating food to nourish your body, exercising daily, getting enough sleep and managing your health isn’t “fun”.. but neither is dying young.
Put in the work and pay for it now, or you’ll end up paying for it later.
#Nutrition #Fitness #Health #GrowNostr

2023-04-22 19:21:24

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5.56 all day. Ended up selling my 300blk I just never use it. Plan to setup a solid 308 bolt gun for some longer range work and hunting this year but I just never found myself using the 300blk where I live now and 5.56 is so much more affordable to shoot 🤌🏼

2023-04-22 18:44:12

Freezer is looking a little empty so making sure the thermal is sighted in for some hog hunting next weekend 👌🏼 #ThermalHunting #GrowNostr
https://nostr.build/i/nostr.build_07cf745f767d9094475a75fe821034ac8aff9bb03d895f1196b4104008a93d3b.jpeg

2023-04-21 13:36:54

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Just want to share a few examples of what my amazing clients have achieved!
https://nostr.build/i/nostr.build_de531f2130e7cb10a08a8bdfdb716cb8b3b0cf0e53fa030bf911bffaf176d057.jpeg
https://nostr.build/i/nostr.build_eb4f4ba0b27173e5fab2c707b8116afeaf763a15c550708387b711cbf9818a2b.jpeg https://nostr.build/i/nostr.build_a87255081b724e9db5799d07713c0995b0256cbd7c3ddf59f5f9da2d005fb9e2.jpeg https://nostr.build/i/nostr.build_6f441ed815ccb23e77f9a5ce116279d2574546402ddc76dd5fcc803bf4c94e9e.jpeg

2023-04-21 13:33:59

I have a few client positions open for one-on-one fully online based coaching! If you’re interested reach out to me or you can apply at wkempfitness.com
Helping people get stronger, change their bodies, improve their health and love life! (And yes, I accept #Bitcoin) #GrowNostr #fitness
https://nostr.build/i/nostr.build_399c46a48a052cd3d04798ee61a9400bf17af87ce189fbe03e6fdb22dc5a3dd8.jpeg

2023-04-21 12:38:01

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YES👏🏼 absolutely agree. personally I’m still working on the garden aspect as that’s new for me but this year my goal has been to not spend any money on meat. A few deer and hogs in the freezer processed myself, started producing our own eggs and chicken meat and off to a great start! Also started my first large garden and planted 10 fruit trees

2023-04-21 12:23:51

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Absolutely! Restaurant supply stores are great same with Asian grocery stores! Unfortunately now being in the middle of nowhere I have to drive about 3 hours for a sams or Costco so I go a few times per year haha. But there are so many good options like you said

2023-04-21 11:39:49

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Not sure why this posted 3 times lol 🤦🏼‍♂️

2023-04-21 11:38:57

Healthy eating on a budget
I want to preface this with a lot of people here may be doing keto, carnivore, whatever it might be and that’s fine but not what this post is about. And while I’m a big advocate of working to produce as much of your own food as you can that’s not realistic for everyone. So here we go!
I am beyond tired of people using the excuse that eating good is too expensive.
Im going to go over some tips to minimize your food budget and still take care of your health.
First and foremost, manage your caloric intake. Easiest way to do this is using a simple app like myfitnesspal and get a $10 food scale off Amazon and track your intake. Then cut out buying processed food and eating out.
Buy grains in bulk. go-to’s are white rice, oats (whole or quick) and all varieties of potatoes. cheap and you can get these anywhere. If you can afford a Costco or Sam’s membership it will pay off! Beans are also a great cheap option for carbs and protein.
Vegetables and fruit don’t have to be expensive, bulk frozen vegetables (again, sams or Costco but cheap at Walmart too), onion, lettuces, celery, bagged spinach, carrots, bananas are super cheap. You can grab fresh produce when it’s on sale and then freeze it so it doesn’t spoil.
Protein, frozen chicken is usually a good price, boneless skinless chicken thighs as well! But for meats go to the store and buy what’s on sale. If there’s a good sale stock up and freeze everything you’re not going to use right away. There’s always meats on sale stock up and base your meals around what is on sale. Ground beef/Turkey, chicken breast/tenders/thighs, pork chops, beef roasts, fish, etc buy what’s on sale. Also canned tuna and sardines are usually very cheap and eggs should be a staple.
Fats, buy in bulk. If you have a Costco or Sam’s club this really pays off here. Store brand extra virgin olive oil for cold or low heat use. A tub of avocado oil for high heat cooking and coconut oil. All great prices at Costco/Sams.
Ground beef/chicken thighs/canned tuna in olive oil/whole eggs with rice or potatoes and frozen vegetables is a super easy staple balanced meal. Eating better doesn’t have to be crazy complicated meals. Keep it simple!
Walmart great value haul:
2 dozen eggs - $8
5lbs rice - $3
32oz broccoli florets x2 - $4.50
Chicken breast 6lb x2 - $30
Bananas 3lb - $1.80
That’s roughly 16,000 calories, 1,500g protein, 2,150g carbs and 243g fats. Add in some higher fat meat or EVOO to your meals and your set for a week for under $50
#GrowNostr #Nutrition

2023-04-21 11:38:49

2023-04-21 11:38:41

2023-04-20 15:22:57

Many people that begin to resistance train tend to neglect their posterior chain often because it’s not something you can really see yourself. Don’t neglect your back! There are so many benefits to strengthening your back and one great movement to do that is a row. Here are some helpful tips on how to row properly (demonstration is for a barbell row but this applies to most all row movements)
https://www.instagram.com/reel/ClgpcNJLJF-/?igshid=YmMyMTA2M2Y=

2023-04-20 15:19:44

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Also here from the great state of Oklahoma!

2023-04-20 09:49:06

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Pick up heavy shit, put it back down, repeat daily. Unfortunately the fine motor movements that happen with the videos you watch online won’t get ya there 😂

2023-04-19 22:19:44

https://nostr.build/i/nostr.build_21f6f64a2abf956a83c928230fc534ba757632240b8a3ef5727a4759667dc367.jpeg

2023-04-19 21:29:37

Rattlecan is the way🤌🏼
#GrowNostr
https://nostr.build/i/nostr.build_7ede748ba41a4ef03265837fe13d5e867773fdbad70a5d8226c2a70493a0871d.jpeg

2023-04-19 18:40:58

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Let’s expand on this more and talk about the best possible thing you could ever do for progress.
People are always looking to find a way to do the absolute 100% all out most effective optimal thing they can for progress in the shortest amount of time. And what happens? They fall into this “All or Nothing” mentality.
As soon as that individual can’t do every single little detail to perfection they give up. And THIS is the number 1 reason the vast majority of the population never sees long term results.
I don’t care who you are or what you do.. you could be the top athlete in the world where your livelihood revolves around being the best of the best. Even then not every single day is going to be 100%. That’s just the facts of life!
What IS important is doing the best you can in your current situation. Just doing SOMETHING to better yourself. Doing something is ALWAYS better than doing nothing.
You have your entire life to improve.
Try to focus on what’s best for you 5, 10, even 20 years from now… not just today.
You can’t train 5-6 days a week and hit your macros spot on? Life, work, school, etc is overwhelming and you need to back off? That’s fine! Training 2-3x a week is a million times better than not training at all.
You can’t hit your macros or nutrition goals perfectly right now? That’s all good, rather than saying screw it and eating everything in sight, just relatively keep calories in check, focus on protein and minimally processed foods and you will be okay!
Don’t fall into the “I can’t follow my meal plan perfectly, might as well eat all the junk food in the house” situation. This is why I avoid giving clients meal plans. Learning how to structure your eating to fit your life is far more successful long term.
It is about balance. You will always have periods of time where you can be more dialed in. If you can’t do that right now? Who cares? Find an approach that will work for your current situation you enjoy and do the best you can.
Fitness and health doesn’t have to be such an on or off mentality. It’s not all or nothing. Do the best you can in the current situation you have.
Consistent good always beats short term perfect.
This is what I teach my clients, and it’s why they succeed.👌🏼
#GrowNostr

2023-04-19 18:40:52

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2023-04-19 18:39:12

“Perfection is the enemy of good”
Doing something, whatever you can manage, is always going to be better than doing nothing! What is “optimal” is absolutely meaningless if it’s not something you can adhere to.
This applies to training, nutrition, and everything else you do in life to better yourself.
#GrowNostr #Fitness #Nutrition

2023-04-19 17:54:04

The hip hinge is a vital movement to be able to perform is you want to deadlift, squat, row, Romanian deadlift, etc. but so many people struggle with it. This drill will help immensely in learning that movement pattern!
#GrowNostr
https://www.instagram.com/reel/CloXFXsMha0/?igshid=YmMyMTA2M2Y=

2023-04-19 17:48:38

Here is your motivation to train hard..
Also be hard, wake up hard, work hard, go to sleep hard, eat hard, always be hard, take your kid to school hard, Everyone should be hard, walk around bricked up 24/7. There’s no excuse to never not be rock hard.
~ David Goggins after landing his cialis partnership, probably
#Fitness #GrowNostr
https://nostr.build/i/nostr.build_444d8414e24527cfe5adbe73df4d060704b05d41da8747e1820532d0c634b9f9.jpeg

2023-04-19 17:43:14

First time putting up eggs for long term storage. Dehydrated for ~ 16 hours, crushed up with a blender, then stored with O2 absorber and vacuum sealed
https://nostr.build/i/nostr.build_5fe2f2e7a08f3fe8a0702116028d7fa8a6edbf13c80411f2760136684e4dd121.jpeg

2023-04-19 17:39:42

Hello Nostr world! I am a freedom loving, homesteading, online based fitness coach and sarcastic asshat from the great state of Oklahoma and I’m happy to be here🤘🏼 #GrowNostr #Fitness #Homesteading