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Susan Boulden Dukat

@susanbdukat

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💪🏻 fitness coach | crafter 🧶 | mom of girls 👸🏼 | dog & cat 🐕 🐈‍⬛ owner | hunter | lover of naps 😴

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@lsufootball geauxing well!!

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South California is nice but it’s not the SEC

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fair cop

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DM me for prices!

Available to ship or local pickup AND not too late for a custom order!

Plushie patterns @cozycloudknits @sabsstuffies

#valentine #valentinegifts #conroemarket #handknit #handknitblankets

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I have gotten lots of questions on what plushies I’m offering right now so this is a rundown of what I have so far … but this is just the start, I have several more animals in the works 🫣

You can DM me to order 🙏🏼

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We had a great evening with @dukatfitcoach & @balancedfoodscreekside learning about nutrition needs as we age & where to focus our exercise routines! Big takeaways were the importance of protein and how it doesn’t need to be complicated to be successful. Thanks for sharing your wisdom & yummy food with us!

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Heck YEAH!

Friends, carbs are not the enemy!

Carbs are an essential macronutrient your body relies on for fuel.

If you are living in fear of carbs - please know there IS a better way … and I can teach you!

DM ‘carbs’ for more info 🎉

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Fridays we workout as a team 🥴

One of the greatest gifts is finding friends that share your same passion and help you be and do better!

Thanks for the push today @lpablita76

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Look - fitness coaching is all about a love ❤️ hate 😡 relationship! We get it - you’ll come back around 🫶🏼🫶🏼🫶🏼

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Summertime ☀️👙is right around the corner AND spring is my favorite time to do a cut so I can be more confident in my swimsuit when I hit the 🏝️ 💦

Join us for our Summer Slimdown 🎉

Presale registration is now open! DM me join to receive the link 🔗

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I have been craving enchiladas - so this is a healthy & easy twist on a yummy Mexican dish!

A couple points:
➡️ Cauliflower Rice adds veggies to the dish and you can not even tell it’s in there
➡️ Corn tortillas are typically fried first but they don’t have to be and really don’t make that big of flavor difference IMO and will save you calories
➡️ I would normally make my own enchilada sauce but store bought makes this dish WAY easier!
➡️ and you don’t have to leave out the cheese! But you also don’t need to layer it throughout the entire dish either 😂

I made a list of all the ingredients I used AND the quantities…then while the dish was in the oven I bulk logged it into my fitness pal to see how the macros stacked up.

1/10th of the dish is a HUGE serving size!

I am pairing this dish with a small side salad and a dollop of Greek yogurt (not included in macros).

Best part is this made enough for leftovers for lunches for the week 🎉

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LADIES!!!

Listen up - lifting weights is NOT going to make you bulky! FOR REALs 😳

First of all - It just isn’t that easy to gain massive amounts of muscle mass …

Second - resistance training is most likely what you actually need to achieve your goal body 😳 … if you have said the word ‘toned’ when expressing your physical goals the you need to be picking up some heavy weights!

And third of all - as you age, you NEED muscle mass (and you are losing it 😭) AND it improves your metabolic rate (meaning you can eat more calories 🎉)!

So get into a room with some weights and start making it happen 💪🏼

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