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Theresa Andrews Volbert

@transformwiththeresa

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✨Certified Primal Health Coach
✨Certified Personal Trainer
✨Nutrition and Lifestyle Coaching
✨Food, Fitness, Family, Friends
✨Real life in STORIES

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NYC!!!
Had the trip of a lifetime this past weekend celebrating @gavinvolbert 21st birthday with my mom, sister, and nephew @j4ke_moore (Thanks for surprising us) Thank you @margiemoore29 for making this trip possible! Thank you Gavin for your ability to help us make the most of every single minute. @hfrancisandrews we loved our time with you❤️. And mom @janiceandrews , your ability to hang at 73 is truly an inspiration to us all! We came and we conquered. 56,000 steps and a million memories that I will cherish forever! ❤️ by @transformwiththeresa

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2 years ago

Wishing you a Merry Christmas and a Happy and Healthy New Year! by @transformwiththeresa

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3 years ago

✨Follow along for more healthy tips and recipes @transformwiththeresa

This is another amazing breakfast,lunch, or even dinner idea you are going to want to try!
I love making noodles from a sweet potato using my spiralizer. These cook up so easily and make the perfect base for this sausage and egg breakfast bowl.
Make the noodles, toss with avocado oil and seasoning of choice, and roast at 400 for 15 minutes.
Place the noodles in a bowl and top with eggs, sausage, sautéed spinach, pickled red onions, avocado, and hot sauce.
ENJOY!
#brunch #brunchideas #breakfastbowl #paleo #paleobreakfastideas #eatrealfood #getinyourkitchen #cookingathome #healthyrecipes #whole30recipes #whole30approved #fuelyourbody by @transformwiththeresa

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4 years ago

Sunday Brunch is my favorite. I absolutely love a good breakfast sandwich . I especially love using making a Low Carb Breakfast Sandwiches using @outeraislegourmet cauliflower sandwich thins, my absolute favorite pastured eggs from @vitalfarms , and the very best bacon from @butcherbox .
I knocked this one out of the park using avocado and my pickled red onions . Of course always topping everything off with some “everything but the bagel seasoning” and a little hot sauce 😋.
You definitely want to save this and give it try!
Make sure to follow along @transformwiththeresa for more healthy tips and recipes. ❤️
#healthyrecipes #healthylifestyle #healthyfood #lowcarbrecipes #lowcarlife #paleo #keto #fuelyourbody #foodasmedicine #lowcarbbrunch #sundaybrunch #foodreels #recipereels #healthcoach by @transformwiththeresa

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4 years ago

Finally making my Instagram comeback on this Thanksgiving Day. It’s been over 2 months and the break was needed more than I even knew. We’ve been going through a crazy kitchen remodel that seems to never end (and at times I still feel like it might not 😬).
With that and the normal craziness of life, I haven’t had the mental capacity or motivation to create content. While the time away was good for my soul, my kitchen is almost done and I can’t wait to start sharing recipes again! I’ve missed my social media community and I’m so excited to get back to inspiring you to take charge of your health and start living your best life today.
Happy Thanksgiving 🦃🍁.
XOXO,
Theresa
#takeabreak #mentalhealth #socialmediabreak #timeouttorecharge #mentalhealth #selfcare #stressmanagement #takecareofyourself
#healthymindhealthylife #healthcoaching #healthcoachlife #imbackbaby #imbackagain by @transformwiththeresa

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4 years ago

✨Easy Chicken Marinade that makes THE MOST tender chicken breast ever! ✨

I typically prefer using chicken thighs as they are much more forgiving and don’t dry out as easy. But I decided to try using plain Greek yogurt with some spices to marinate chicken breasts and they turned out AMAZING! 🔥🔥🔥

Here’s exactly how I did it. 👇🏼
3-4 chicken breasts
1/4 cup plain Greek Yogurt
1 tbsp lemon juice
4 cloves garlic minced
3 tsp paprika
1 tsp salt
1/2 tsp onion powder
1/2 tsp pepper
1/2 tsp dried oregano
✨Mix the ingredients above massaging into 3-4 chicken breasts until coated.
Marinate for at least 30 minutes.
I seared mine 2 minutes per side and then transferred to my airfryer for 10 minutes.

I sliced and I placed on top of a salad. These were perfect for my lunch meal prep for the week. 💥
#mealprep #mealprepideas #mealprepping #mealplan #mealplanning #chickenrecipes #easyrecipes #recipereels #cookingmadeeasy #airfryerchicken #cookingreels #mealinspo #mealinspiration
#healthyfood #healthymeals #healthyrecipes #getinthekitchen #healthymealsathome taken in Franklin, Tennessee by @transformwiththeresa

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4 years ago

Bring on summertime! 🌞🌊🏝👙⛱
If you are like me, you might find it more challenging to stick to your daily habits and routines during the summer months. I’m here to encourage you to stay the course. Your health is worth it!

Here are some non-negotiables that help me stay on track and feel my best despite vacation plans and lazy summer days.

💤 Prioritize sleep. Even though I can stay up later, I don’t. (Obviously, there are exceptions, but as a general rule, I aim for 7-8 hours a night)

🧘‍♀️🏋️‍♀️Daily movement. Even if it’s a short walk outdoors or some body weight exercises, I make movement a part of my daily summer routine. Movement is medicine.

🥑 🥩 Eating Real Food. I practice an 80-20 rule when it comes to my nutrition. I focus on filling my plate with high quality protein, healthy satiating fats, and nutrient dense carbs MOST of the time. These foods are life-giving for my body and brain. Life is about balance. Allow yourself indulgences that are worth it to you on occasion. I love date nights of craft beer and cheeseburgers, or eating pizza and ice cream with my kiddos. ..even when it might not make me feel my best the next day. Sometimes it is worth it.

❤️🛁 Finding time for self care and nurturing relationships in my life.
Manage stress with meditation, prayer, reading, getting out in nature, and soaking up some sunshine. Take time to be present with those you love most. Date nights, family game nights, or a girls night out.

How about you? What are some things you plan to prioritize this summer! What daily habits do you want to establish to get you closer to your health and wellness goals? I’d love to help you on the journey! Let me know in the comments! 👇🏼

#lifestylecoach #healthcoach #wellnesscoach #summergoals #dailyhabits #atomichabits #summerdays #getsomesleep #getoutside #getsomesun #moveyourbody #eatrealfood #healthylifestyle #healthylife taken in Franklin, Tennessee by @transformwiththeresa

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4 years ago

It’s not the destination, it’s the JOURNEY!
When you learn to find joy in the journey….focusing more on the day to day habits that will help you reach your goals more than the goal itself …that’s where the magic happens! 💥💪🏆
#joyinthejourney #dailyhabits #itsnotthedestinationitsthejourney #showupforyourself #fitnessmotivation #fitover40 #showupeveryday #fitnessjourney #fitmom #fitmomlife #fitmomlifestyle #moveyourbody #fitnessreels #exercisemotivation #exercisereels #doitfortheprocess #healthcoach #healthcoaching #healthylifestyle #healthmotivation taken in Franklin, Tennessee by @transformwiththeresa

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4 years ago

Mental Health Monday with Margie*

My 70 year old mom recently shared with our family text thread, “I’m really enjoying my life right now, realizing that about the time I have learned to make the most of life, the most of it is gone.” My brother then shared a Hemingway quote, “Don't you ever get the feeling that all your life is going by and you're not taking advantage of it? Do you realize you've lived nearly half the time you have to live already?”

People in their second half of life often feel more free because they have learned to finally let go of others opinions and judgments of them. Also, they often feel more comfortable in their aging bodies, finally letting go of what the world defines as beautiful. They are also maybe realizing more the essence of life rather than the performance based acceptance they didn’t realize they could free themselves from. This is certainly true for me.

As my friend @tallusfamily was battling her terminal cancer, she encouraged us to see the world thru the lens of “I get to turn 50, 60, 7O. I get to have some wrinkles. I get to raise these teenagers.” She would have given anything to experience this life longer. We get to live right now, but we might not have tomorrow. ✌️ #mentalhealthawareness #mentalhealthmatters #mindfulness #aging #mindbodysoul #livingmybestlife #benrectormusic

Also, if you want to have a fun song to play while you are cooking dinner or doing a mundane task, play @ben_rector song “Living my Best life.” It helps! 😍

-quote above unknown. by @transformwiththeresa

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4 years ago

Get in your kitchen! Keep it simple! Focus on your favorite protein sources, healthy fats, colorful veggies, and healthy carbs.
*
This meal was my favorite Asian inspired marinated chicken thighs (recipe in my feed), my favorite air fryer broccoli, and I even threw in some Trader Joe’s Frozen Chicken Fried Rice (just for fun because my kids love the stuff) . This came together in 20 minutes. It was a huge hit with the whole fam!
✨Follow for more healthy tips and recipes.
#healthyrecipes #easymeals #recipereels #cookingreels #cookingvideos #mealprep #mealprepideas #mealprepping #getinyourkitchen #cookingathome #healthcoach #recipeinspiration #healthylifestyle #healthyfood taken in Franklin, Tennessee by @transformwiththeresa

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4 years ago

What a Mother’s Day weekend! We packed in so much that I’m still trying to soak it all in. The highlight for me was FOR SURE getting to watch my amazing MOM kick butt in some @hotworx workouts with me! She is a beast and I couldn’t be more proud of the way she has taken charge of her health! I am so grateful for this …because I truly can’t imagine my life without her in it. She is selfless, servant hearted, crazy smart , and the most fun-loving 70 year old around. Keep going mom! I’ll be here cheering you on every step of the way!
@janiceandrews @hotworxcoolsprings
#healthcoach #fitover70 #fitmom #mothersday #healthymom #healthymoms #fitandfabulous #takecareofyourself #sweatitout #hotworx #healthylifestyle #fitnessmotivation taken in Franklin, Tennessee by @transformwiththeresa

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4 years ago

6 minute Instant Pot Spaghetti Squash!!
Perfect for weekly meal prep.
If you haven’t used this yummy veggie as a pasta substitute you are truly missing out!
✨
I use this with my favorite meatballs and marinara, a chicken spaghetti casserole, and a yummy Pad Thai recipe!
How about you?
Let me know your favorite way to use spaghetti squash in the comments!
#mealprep #mealplan #spaghettisquash #instantpotrecipes #eatyourveggies #veggieprep #easyrecipes #quickandeasyrecipes #healthyfood #healthyrecipes #healthyeating #healthcoach #healthcoachingtips #healthcoaching taken in Franklin, Tennessee by @transformwiththeresa

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4 years ago