https://www.movementbymk.com/blog daily 0.75 2024-02-22 https://www.movementbymk.com/blog/keeping-your-protein-game-strong-while-dining-out monthly 0.5 2024-02-22 https://www.movementbymk.com/blog/summeressentials monthly 0.5 2023-06-26 https://www.movementbymk.com/blog/mks-activewear-picks monthly 0.5 2023-01-24 https://www.movementbymk.com/blog/this-is-32 monthly 0.5 2022-11-09 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1668009742065-XNYCMOU3PH1UZYJA6O2R/Screen+Shot+2022-11-09+at+9.01.57+AM.png Blog - This is the year I felt every feeling https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1668009223997-Y0JDFBUGVEQ1893XC2SE/Screen+Shot+2022-11-09+at+8.51.43+AM.png Blog - This is the year I felt every feeling https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1668009228046-6UF4GQV394Z0IX68FQHI/Screen+Shot+2022-11-09+at+8.51.35+AM.png Blog - This is the year I felt every feeling https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1668009742062-FAMBKU310CC5JMFIM4NJ/Screen+Shot+2022-11-09+at+9.02.05+AM.png Blog - This is the year I felt every feeling https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1668009745902-AKM3KWJJKHP775VTYWW2/Screen+Shot+2022-11-09+at+9.01.45+AM.png Blog - This is the year I felt every feeling https://www.movementbymk.com/blog/the-tea-when-it-comes-to-holiday-shopping monthly 0.5 2022-12-06 https://www.movementbymk.com/blog/5-things-i-wish-i-knew-before-starting-my-fitness-journey monthly 0.5 2023-03-01 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/5b864cea-db10-4e1d-9d00-bfc27888268d/9232865B-7A6E-478A-A573-4FF7EAE82CEF.JPG Blog - 5 Things I wish I knew Before Starting MY Fitness Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/fallessentials monthly 0.5 2022-10-25 https://www.movementbymk.com/blog/fourth-of-july-what-to-wear monthly 0.5 2022-10-25 https://www.movementbymk.com/blog/confident-girl-walk-essentials monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/ireland-recap-travel-essentials-eats-and-more monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000667514-WIGVIOTBH9BF6PCQVF7U/IMG_7846.JPG Blog - Ireland Travel Essentials, Eats and More! https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000671224-9QNKLLD7PX4O1LPAD2XD/IMG_7608.JPG Blog - Ireland Travel Essentials, Eats and More! https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000674424-TLUCADPKNC6SG3ZREORQ/IMG_7769.JPG Blog - Ireland Travel Essentials, Eats and More! https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000678432-U1L1YTPW8TE7EWJXA7HM/IMG_7356.JPG Blog - Ireland Travel Essentials, Eats and More! https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000685471-DYD5YQN1JZ8J05WSYD69/IMG_7166.JPG Blog - Ireland Travel Essentials, Eats and More! https://www.movementbymk.com/blog/7bizk9xd48ec751unsc87d0xgjngle monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/zv841g3vm66eeqqhnzrulbptdxsi74 monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/mothers-day-gifts-or-self-care-favs monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/salmon-protein-bowl monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000697350-NSCQO7094ILY3GP26BIM/image-asset.jpeg Blog - Salmon Protein Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/how-i-got-where-i-am-today-mks-career monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000699680-ZKVP1C2ICTB25T6L73Q7/image-asset.jpeg Blog - How I Got Where I Am Today — MK’s Career - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/mks-protein-packed-smoothie-with-fage-total-0-plain-greek-yogurt monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000704171-1J9W76CWDI16PLOLRP3B/image-asset.jpeg Blog - MK's Protein Packed Smoothie With FAGE Total 0% Plain Greek Yogurt - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000708805-TFRHWESHXTFDLNP72GN4/image-asset.jpeg Blog - MK's Protein Packed Smoothie With FAGE Total 0% Plain Greek Yogurt - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000702295-QOJS0917R1WSLHJL1F55/image-asset.jpeg Blog - MK's Protein Packed Smoothie With FAGE Total 0% Plain Greek Yogurt - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000705593-RWP1OPVE04F5SGK6RPSQ/image-asset.jpeg Blog - MK's Protein Packed Smoothie With FAGE Total 0% Plain Greek Yogurt - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/makeup monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/how-i-started-my-fitness-journey monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000713260-R37G29BUH2GOLGDSSOTS/IMG_0030.JPG Blog - How I Started My Fitness Journey https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000714324-G1X479WVBJ8QBWRR673J/IMG_0040.JPG Blog - How I Started My Fitness Journey https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000715392-LU8HKA7IR4NKM5AULHFX/IMG_0067.JPG Blog - How I Started My Fitness Journey https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000716366-ILEL1FVOY3RORMEQWQLO/IMG_0085.JPG Blog - How I Started My Fitness Journey https://www.movementbymk.com/blog/outfits-i-am-loving-b9gm6 monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/outfits-i-am-loving monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/my-wellness-must-haves-with-promo-codes monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000726806-TCT1LWETAZR6HE43K6W7/image-asset.png Blog - MY WELLNESS MUST HAVES WITH PROMO CODES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/yoyo-dieting-and-everything-in-between monthly 0.5 2024-01-29 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000730948-D54HZP67HSNLCB7FSDGY/image-asset.jpeg Blog - Yo-yo dieting - I know how hard, overwhelming, and stressful losing weight can be, but I promise with these tips you can really develop a lifestyle. Losing weight doesn’t have to be an all or nothing, I’m being “good “approach – it can can be an every day living your best life time! I hope you found my story and these tips helpful to learning more about how to lose weight! As I mentioned I will dive DEEP into topics like macro counting, using myfitnesspal, etc but I want you to truly understand where I started! XOXO! MaryKate. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000729320-EQJ7K3PE8WDTY9X003WK/image-asset.jpeg Blog - Yo-yo dieting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/things-i-do-not-take-off-my-latest-favs monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/were-engaged-our-engagement-story-and-love-story-tell-all monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000748091-5OOX79TRYKYLUPT7XSBF/Screen+Shot+2022-01-24+at+4.59.50+PM.png Blog - We’re ENGAGED! Our Engagement Story and Love Story Tell All https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000752553-ZNZEX7KZDATFE6IVTI7S/Screen+Shot+2022-01-24+at+5.00.24+PM.png Blog - We’re ENGAGED! 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Our Engagement Story and Love Story Tell All - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/emme-diane-skincare-routine monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000761951-JQ8G3PXKWZWW2ZEHQFG7/IMG_8673.jpg Blog - Emme Diane Skincare Routine https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000763588-L0NSO8W03ZN5ORM2YEMI/IMG_8681.jpg Blog - Emme Diane Skincare Routine https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000766032-AO5EQ7IOSOA4EKE3CDIL/IMG_8676.jpg Blog - Emme Diane Skincare Routine https://www.movementbymk.com/blog/30-things-i-learned-before-30-1 monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000770643-24YIUANE1X7B9I3X8IL4/image-asset.jpeg Blog - 30 Things I learned Before 30 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000769124-RR1T6GBEZJA28QGPABNG/image-asset.jpeg Blog - 30 Things I learned Before 30 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/garden-of-life-protein-packed-fall-smoothie monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000777147-CXRSQAIM0QL2IQCZZNJR/image-asset.jpeg Blog - Garden of Life Protein Packed Fall Smoothie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/2021-holiday-gift-guides monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/scottsdale-eat-drinks-and-more monthly 0.5 2022-09-30 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000790283-DYL0BA5NHWSBDB09OLYY/Screen+Shot+2021-10-29+at+10.41.59+AM.png Blog - Scottsdale Guide https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000797194-OB6QS1SGGF2H9YXEW66F/IMG_3315.JPG Blog - Scottsdale Guide https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000799568-YMVS3F1NX7XNJGZU53WN/IMG_1976.JPG Blog - 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Single Serve Healthy Apple Crisp - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000829533-TH0DN32N5XDL41LPMBJ8/image-asset.jpeg Blog - Single Serve Healthy Apple Crisp - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/alo-fall-favorites monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/what-ive-learned-in-the-last-decade monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000839771-N325E5KX08XJ69SSRLNM/image-asset.jpeg Blog - What I've Learned In The Last Decade - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000838377-KL7TPKJR7Y6H733H0462/image-asset.jpeg Blog - What I've Learned In The Last Decade - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000841228-CK19BRXYL0UF49C5DB98/image-asset.jpeg Blog - What I've Learned In The Last Decade - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/my-latest-picks monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/the-hottest-lspace-picks monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/my-fitness-fall-favorites monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/myfitnesspal-101-how-i-use-it-to-nourish-my-body monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000850831-5P2MS373HOEVF7P7I8XM/image-asset.jpeg Blog - MyFitnessPal 101: How I use it to NOURISH my body! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/my-latest-fitness-favs monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/lululemon-amazon-dupes monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/latest-fitness-favs monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/san-diego-reccos monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000868473-F4PSSJB50JJOJO6UM5A3/IMG_5105.JPG Blog - San Diego Reccos https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000870478-QY873HRKCMZBLGUUFCM6/IMG_5216.JPG Blog - San Diego Reccos https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000872432-9PHXHPOOVMAOA3RBMKI3/IMG_5159.jpg Blog - San Diego Reccos https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000875564-9BWTEYSVX57ZIEAP700B/IMG_5429.JPG Blog - San Diego Reccos https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000878204-ACB1OOUEK7JLCY0CBZ1E/IMG_5415.JPG Blog - San Diego Reccos https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000881495-KQG1YXAZYFYYJLWENOGG/IMG_5259.jpg Blog - San Diego Reccos https://www.movementbymk.com/blog/summer-fitness-favs monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/easy-2-minute-dessert-mug-cake monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000888960-7JQR7Z218WAIFSDELS03/image-asset.jpeg Blog - Easy 2 Minute Dessert Mug Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000890165-NLEAWYNKYBM59XV1MOKQ/image-asset.jpeg Blog - Easy 2 Minute Dessert Mug Cake Here’s the DEETS: 2 1/2 tbsp oat flour 2 tbsp if vanilla protein powder I used Garden of Life 1/4 tsp baking powder Pinch salt 1-2 tbsp maple syrup (or liquid sweetener of choice) 1/2 tsp vanilla extract 2 tsp coconut oil, melted 3 tbsp milk of choice 1-2 tbsp @enjoylifefoods dark chocolate chunk chips INSTRUCTIONS: In a small bowl combine all the dry ingredients Next mix in the maple syrup, vanilla extract, melted coconut oil and milk until smooth Stir in the chocolate chips! Empty this into a small dish or mug (lightly oiled) and smooth over the top adding a few mor chocolate chips! Microwave for 2 minutes. Leave to stand for 30 seconds – 1 minute to cool! Add ice cream, yogurt whatever you desire! https://www.movementbymk.com/blog/weight-loss-faqs monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000897293-DGNFKBP7JEQKIKZMPS63/image-asset.png Blog - Weight Loss FAQs Q: When do you calorie track vs. intuitive eating and how did you not get obsessed? A: A lot of people interpret calorie tracking or macros as obsessive because you are logging and sometimes even weighing your food. To me, I’m a big fan of data and if you want to see results you need data in order to develop a strategy and see results. I am all for fueling your body in a way that is healthy, sustainable, and effective. When people have goals, I think it is important to have data so that’s why tracking is key in the beginning. Since I’ve been using Myfitnesspal for so long I honestly don’t really need to track my food anymore and can intuitively eat, because I am so aware of what’s in specific foods where if I never tracked I would never know! You would be surprised how many times you think you are eating something “healthy, or lower calorie” and it turns out to be equal to almost a whole meal! For instance, Perfect Bars. I eat them and started eating them because I saw them all over Instagram and assumed they are healthy, which from an ingredient stand point they are very natural, but from a caloric stand point they are almost a meal. Not only a meal, but also do not fill me up at all! I’m not knocking them because I eat them, but more so educating you on that you could eat a Perfect Bar OR you could eat a grilled chicken breast, sweet potatoes, broccoli, and probably a side of fruit, which sounds A LOT more filling to me! Also, if I wasn’t taking into account what is in a Perfect Bar I could easily be over my intake of 400+ calories! In short, if you want to lose weight I think tracking is a tool to be most successful because it allows you to analyze you’re intake, but overtime I think it instills habits that allow you to be flexible and intuitively eat because you will be more aware in general. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000895591-ARLNNDXC6FL17LPZEHAP/image-asset.jpeg Blog - Weight Loss FAQs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/trader-joes-cauliflower-stir-fry-bowl monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000902911-81CJKHRBDPA2HDG3QFJ4/image-asset.jpeg Blog - Trader Joe's Cauliflower Stir Fry Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000900222-U37XOHAL5HV2V06EYO2D/image-asset.jpeg Blog - Trader Joe's Cauliflower Stir Fry Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/elevate-your-yogurt-bowl-game monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000911115-IDGPGU7V58JRUWFMGPOQ/image-asset.jpeg Blog - Elevate Your Yogurt Bowl Game! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000908023-BVV5R4JZ9EZO0GEASJGA/image-asset.jpeg Blog - Elevate Your Yogurt Bowl Game! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/ithaca-hummus-inspired-bowl monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000921438-W6L9DAHT4OL7JWTBHYBF/image-asset.jpeg Blog - Ithaca Hummus Inspired Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/simple-mills-fall-tastic-pancake-amp-waffle-mix monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000924810-BW8RSSA7SCGSNRZBR5RX/image-asset.jpeg Blog - Simple Mills Fall-Tastic Pancake & Waffle Mix! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/chocolate-delight-protein-smoothie-with-fage-0-total-plain-greek-yogurt monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000930079-DJ6TVE6FG3HLIHZ0349J/MK_Dec29_2019-1876.jpg Blog - Chocolate Delight Protein Smoothie With FAGE 0% Total Plain Greek Yogurt https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000931448-AAJ43FL1MCM48JCGKNQT/MK_Dec29_2019-1856-2.jpg Blog - Chocolate Delight Protein Smoothie With FAGE 0% Total Plain Greek Yogurt https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000928090-NLIS8STN3B1GJSE6XCGO/image-asset.jpeg Blog - Chocolate Delight Protein Smoothie With FAGE 0% Total Plain Greek Yogurt - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/healthy-apple-dippers-with-fage-trublend monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000935661-6YW4FL9UV7614MYKLUNC/image-asset.jpeg Blog - Healthy Apple Dippers with FAGE TruBlend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000934443-A4MCGIHHISZWFJ1EZ95F/image-asset.jpeg Blog - Healthy Apple Dippers with FAGE TruBlend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000937169-RWA1KYBHJ0A3TF19KI2E/image-asset.jpeg Blog - Healthy Apple Dippers with FAGE TruBlend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000938479-8AZNZMLS9PMYD7T5XSEC/image-asset.jpeg Blog - Healthy Apple Dippers with FAGE TruBlend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/dark-chocolate-almond-butter-cups monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000941127-124SB69EYPN43QG27CNY/image-asset.jpeg Blog - Dark Chocolate Almond Butter Cups - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000942507-8VW9J0Y68OHDXKLMCEI7/image-asset.jpeg Blog - Dark Chocolate Almond Butter Cups - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/30-things-i-learned-before-30 monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000948028-XFVUQRUWZEAL7OTN8AIK/image-asset.jpeg Blog - 30 Things I Learned Before 30 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000945914-0SPXWPJK8M94O7FW75PN/image-asset.jpeg Blog - 30 Things I Learned Before 30 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/homemade-turkey-chili-featuring-fage-sour-cream monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000953353-RR1C3BOSV7QCK16UXFJB/image-asset.jpeg Blog - Homemade Turkey Chili Featuring FAGE Sour Cream! - INGREDIENTS: 1 package of 99% lean ground turkey FAGE Sour Cream Green onions Shredded cheddar cheese 1 avocado 1 cup chicken broth Jalapeno - optional for extra spice! 1 red pepper 1 can of kidney beans 1 can of pinto beans Red cayenne pepper - optional Salt Pepper https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000951887-HA0AE19WU9XFBA77DEYB/image-asset.jpeg Blog - Homemade Turkey Chili Featuring FAGE Sour Cream! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000956677-H3PQ7G85N0OMBZIO2BAZ/image-asset.jpeg Blog - Homemade Turkey Chili Featuring FAGE Sour Cream! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/protein-packed-easy-dairy-free-smoothie-bowl monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000961877-60OJ301MGJM0I2REV9TO/image-asset.jpeg Blog - Protein Packed Easy Dairy Free Smoothie Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/mks-fav-sweet-potatoes monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000970692-0AZ8P9SPS3MPHRIIVHHV/image-asset.jpeg Blog - MK'S FAV SWEET POTATOES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000966968-9PDHPV6KT6J0Z72JWMSH/image-asset.jpeg Blog - MK'S FAV SWEET POTATOES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000973390-2THQO2LEPZN9RNJ082DW/image-asset.jpeg Blog - MK'S FAV SWEET POTATOES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/how-i-stopped-dieting-and-started-living monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000977170-DB8QTMQ1QSROHX2H5GV7/image-asset.jpeg Blog - How I Stopped Dieting and Started Living - Do you ever notice others justifying what they are eating “oh I’m being bad I’ll have a cookie, or I’m so full I’m starting a diet tomorrow, or my favorite well I already ruined my diet so I might as well just get the pasta” It’s not something I actively seek out, but it’s definitely something I’ve noticed since transitioning to a healthier lifestyle. People feel the need to explain the way they eat when they should just eat the food they want WITHOUT feeling BAD about it! This is something I dealt with all the time until I decided to make a change. If you’ve followed my journey for a while you understand by now that eating has always been a struggle for me. I honestly LOVE food and for a long time I didn’t get that you could still eat the things you enjoy and reach your goals at the same time. I really thought it had to be all or nothing. I started to analyze why I couldn’t stick to a “diet” and started to realize that all my failed attempts were stemming from a bad relationship with food. I always took a very strict, all or nothing approach that left me feeling deprived and even worse a massive amount of guilt. I would eat so clean that I’d have a list of foods I couldn’t wait to eat come the weekend like bagels, Frappuccino’s, ice cream, cereal, pizza, pancakes, sushi, you name it because I was so deprived and created such specific “guidelines” to follow that were not sustainable. I didn’t really realize the unintentional roller coaster I was creating. I would be strict, lose weight, celebrate by rewarding myself with “off limit” foods, binge eat, feel bad, go on a clean spree of all “good” foods, and start all over. Looking back, it was NOT healthy! https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000978795-BPI53PE05BSJ56LBB6H0/image-asset.jpeg Blog - How I Stopped Dieting and Started Living - 1. Do not count calories, macros, whole 30, keto, weight watchers, intermittent fasting, etc. until you’ve established healthy habits In the beginning we really need to work on the relationship with food vs. only eating foods high in fat, timing our meals etc. · The goal is to establish a “I can eat this” attitude before you move onto tracking your food or only eating foods that fit keto, whole 30, etc. — I do macros, but it also took lots of practice and intuitive eating to get here before I could even think about it! 2. Stop labeling foods as good or bad – have a 90/10 rule · Ever since we were kids we’ve labeled things as “good” and “bad” · The moment we decide we want fries over fruit were all the sudden being “bad” when in reality if you want a few fries you should be able to have them without regret. Also, just because you want fries doesn’t mean you have to get a jumbo size you can always have a few and call it a day · Aim to fill your meals with protein, fruits, veggies, healthy carbs, and fats which will help get your cravings in check and give you room for that 10% where you get your Froyo, chocolate, etc 3. Eat enough calories so you are in control and satiated https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000979957-Z6XK5WQ3DEI53MS7EFXT/image-asset.jpeg Blog - How I Stopped Dieting and Started Living - · I was never eating enough therefore I always had cravings, felt deprived, etc. so anything sounded good where as now my cravings are few and far between bc I actually eat enough to be satisfied 4. Eat before you go on social outings, parties, etc. · I used to “save up” calories for dinners with my girlfriends, drinks, parties, etc. so I would get there and eat all the chips, dips and things that did not fill me up and were easy to keep eating vs if I ate before the party I would show up content and eat whatever sounded best vs. just grabbing food to eat 5. Eat frequently · I used to go too long without eating that when it came time to eat I was SO hungry!! I couldn’t make a wise decision when it came to food so I would grab anything, or get fast food which ended up ruining my goals or left me feeling sick – eating every 2-3 hours is key for me 6. When in doubt think protein, carb, fat · When I’m filling up my plate I always think is there some form of protein, carb, or fat · Here’s some ideas --- grilled chicken (protein), sweet potatoes (carbs), all the veggies(carbs) , and some avocado (fat) or egg whites (protein) with chicken sausage (protein/fat) and fruit (carbs). It’s as simple as thinking like this that can help you in getting a better relationship with food 7. Is there an alternative? · I’ve found there’s always a way to make the things I LOVE a lil bit healthier meaning maybe I get a burger, but do I need the pretzel bun or could I get it wrapped in lettuce with all the toppings, or if I get the bun do I need the fries? It’s these baby changes that will get you in the habit of making healthier decisions 8. Stop losing weight for events · I used to put an enormous amount of pressure on myself to fit in a size 4 dress for my birthday, or a trip I had coming up and when I didn’t attain the goal I’d say “eff it” and get discouraged which then spiraled · I’m all for goal setting, but you need to be realistic 9. High volume always wins · I don’t know how I used to think I’d be satisfied with an apple as a snack – honestly that just sounds like torture · Your snacks/meals need substance – a quick fix to this would be an apple with 2TBS of almond butter or instead of just an 80-calorie yogurt how about throwing in some berries or 1/3 cup granola · Your snacks don’t need to be an obscene number of calories but they do need to fill you up! 10. Food doesn’t have to be the reward · I always used to “reward” myself with food when I lost weight … like yay I can FINALLY have a milkshake … when it should probably be buying yourself a new workout bra, outfit, or something that will make you feel confident for accomplishing your goal not bad for eating it I’m opening up about my struggles with food, because I know I’m not alone. Eating is so HARD and majority of people want to lose weight, but sometimes it seems the only way we can is to suffer, which is totally not the case! I firmly believe if you can change your relationship with food you can ultimately create a lifestyle that is realistic, balanced, and sustainable! I hope this resonates with many of you and sending you the best vibes! XOXO! MaryKate https://www.movementbymk.com/blog/marykates-kitchen-essentials monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/a-berry-delicious-protein-packed-smoothie monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000988029-EJI1GLPVYNYC95B663EP/image-asset.jpeg Blog - A Berry Delicious Protein-Packed Smoothie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementbymk.com/blog/marykates-coffee-station monthly 0.5 2022-09-12 https://www.movementbymk.com/blog/about-marykate monthly 0.5 2022-09-12 https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000993223-2CCNCOPI6Y4462S1GOMP/_T9A9634.jpg Blog - About MaryKate https://images.squarespace-cdn.com/content/v1/62eea7629414710f56fda0e7/1663000994352-OW9IRGKV8OPK05O5WAHB/IMG_4567.jpg Blog - About MaryKate 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