add THIS in - you’re welcome🩷 (details in caption) How to do lying dumbbell hamstring curls (proper form): • Place a dumbbell between your feet and squeeze it tight • Keep hips pressed into the floor/bench (no arching) • Toes slightly pointed down to bias hamstrings • Curl slowly up until heels drive toward glutes • 2–3 sec lift • 1 sec squeeze • 3–4 sec lower • Don’t swing — stay controlled the whole time • Range of motion > heavy weight • 3–4 sets of 10–15 reps Mind–muscle cues: • Think “heel

We’re now in the nothin sounds good for dinner season so here’s an easy one pan meal my family loves! INGREDIENTS 1 lb of chicken breast, cut into cubes 1 tbsp olive oil 1/2 tsp each salt and pepper 2 tsp chili powder 1 tsp each of cumin and dried cilantro 1 tbsp minced garlic 10 oz can of Rotel (not drained) 8 oz can of tomato sauce 1 1/2 cups of chicken broth 1 cup of long grain white rice (uncooked & rinsed) 2 cups of shredded Colby Jack cheese Sour cream Cilantro Buffalo Wild Wing’s Southwes

LOADED BUFFALO CHICKY DIP 🦬🐓🔥 Extremely Low Fat/Carb • HIGH Protein Ingredients: • 2 cans OR 2 cups shredded chicken • 1 cup 2% cottage cheese • 1/2 cup non-fat plain Greek yogurt • 1/2 cup buffalo sauce • Splash of pickle juice • Spices: garlic/onion powder, ranch powder • Red onion • Sun-dried tomatoes • Dill pickles • 1 cup 2% or fat-free cheddar (save 1/4 cup for topping) • Fresh dill • Fresh chives Toppings • 1/4 cup Feta (reduced-fat or fat-free) • 1/4 cup remaining cheddar • Dried dill

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