Fitness Coach and Homesteader Give me liberty or I’ll get it myself
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npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs
Profile Code
nprofile1qqszyzl5qm6wd0drlzxtk8seaujzpppn3sg6gl4367nqj24rfw3ftmgulgzxe
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Published at
2023-04-21 14:41:08 Event JSON
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Last Notes npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Thankfully it’s just a western rat snake but god I hate these nope ropes #GrowNostr #BackyardChickens https://nostr.build/av/8b84d2fd0860d842a56bda87b6f441428cb291021b143eba89653fd0a5f510e9.mov npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 🫡🙏🏼 #meme #memes #GrowNostr https://nostr.build/i/ecf6a0f815294cf9321fa83cede75d32a6726a80cd61f57476c00097f1594019.jpg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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! npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp I’ve reached out to them, hoping I hear back soon. npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp #[1] do you happen to have any ideas on this? I know you’ve been a Fold card user for a while. npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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! npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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! npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp #memes #meme # GrowNostr https://nostr.build/i/09fad6842e50952c209f90b42d49a4cc204b6449328aaf198a44d3c311cd6b31.jpg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Exactly! npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp We are on rural water and unfortunately it’s very over chlorinated so we filter water for just about everything npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Caught these two on the game cam 😂 https://nostr.build/i/1bef2bf7d89adf6d2c8ad545b3dee84e4d87ab408466089fe88968f32c2839bb.jpg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Love me an #Oklahoma sunrise🤌🏼 https://nostr.build/i/nostr.build_e70a72c3865d48e4612b28b2480aab56907a76cb17717721f06796bd42995d40.jpg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp I haven’t heard of coldcard so I will look into that! npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp She do be pretty tho https://nostr.build/i/nostr.build_372b5b4bfcd87d51aa5a84e835665ee2eb4c4d2d250e95afe33664ea5a06c9d1.jpg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Ronda makes a damn good breakfast #eggs #chickens #grownostr https://nostr.build/i/nostr.build_d9a6a90ad792932007ad605d2234ac360050085316a7c4aa8b69447f9c8a5774.jpg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Milk** no idea what the hell mille is😂 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp I’ve come to really enjoy the taste! npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Some venison liver for lunch today👌🏼 #Venison #EatRealFood #GrowNostr https://nostr.build/i/nostr.build_00976c391810bac26cb508f94e624567b40b55f4dc52ef023bb3f046e68dc169.jpg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 🤣🤣 #meme #memes #grownostr https://nostr.build/i/nostr.build_3cd880b1a5f984ffad60b38d764b6ac2e88cda13811042e0be46d14ef1b8cbef.jpeg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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👌🏼 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp https://nostr.build/i/nostr.build_f5a111c620b79ec85fb31385d0e5fd51b439de04d6dc63cec0322aa0609cb482.jpeg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp #GrowNostr #Memes #TaxationIsTheft https://nostr.build/i/nostr.build_f126ff8735a6e879e19dd614d6f5a5368875a85b4fca4708b9e965cfe03e438a.jpeg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Also here from the great state of Oklahoma! npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp https://nostr.build/i/nostr.build_21f6f64a2abf956a83c928230fc534ba757632240b8a3ef5727a4759667dc367.jpeg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp Rattlecan is the way🤌🏼 #GrowNostr https://nostr.build/i/nostr.build_7ede748ba41a4ef03265837fe13d5e867773fdbad70a5d8226c2a70493a0871d.jpeg npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp “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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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= npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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 npub1yg9lgph5u67687yvhv0pnmeyyzzr8rq353ltr4axpy42xjazjhks8m9pgs w_kemp 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