Simple Meal Prep

๐’๐ข๐ฆ๐ฉ๐ฅ๐ข๐Ÿ๐ฒ ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ ๐ข๐ง ๐Ÿ‘.๐Ÿ.๐Ÿโ€ฆ โฃ

โฃI always get asked about how to get started with meal prep. Reality is if youโ€™ve never done it, it can definitely feel overwhelming, but if thereโ€™s one thing Iโ€™ve seen, itโ€™s that the reason most people fail throughout the week (and weekends) is they donโ€™t set up their environment for success. โฃ

Letโ€™s shift your perspective on meal prep. ๐˜๐˜ตโ€™๐˜ด ๐˜ต๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ต๐˜ฐ ๐˜ด๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ณ. โฃ

BUT it doesnโ€™t have to mean that youโ€™re spending hours in the kitchen. In the summer I am all about convenience, so here are some of my favorite meal prep tips to simplify: โฃ

  1. ๐…๐ซ๐จ๐ณ๐ž๐ง ๐•๐ž๐ ๐ ๐ข๐ž๐ฌ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ข๐ง. You can roast frozen veggies in the oven. Frozen is usually just as healthy as fresh produce since itโ€™s typically flash frozen. Look for options that are just vegetables, no sauces. Tear open your bag, pour onto a baking sheet, spritz with a little avocado oil and sprinkle with seasoning. Bake at 350-400 degrees for 20-30 minutes and done. Easy! โฃ
  2. ๐—ช๐ก๐ž๐ง ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ฉ๐ซ๐ž๐ฉ๐ฉ๐ข๐ง๐  ๐ฆ๐š๐ค๐ž ๐ญ๐ก๐ž ๐ฆ๐จ๐ฌ๐ญ ๐จ๐Ÿ ๐ข๐ญ! I always like to batch cook my proteins, crockpot chicken is my favorite, so Iโ€™ll usually make a double or triple portion in the crockpot, save some for the week, and freeze some for later weeks in individual portions. That way I can grab them as I go and defrost in a pinch. โฃ
  3. ๐‚๐จ๐ง๐ฏ๐ž๐ง๐ข๐ž๐ง๐œ๐ž ๐จ๐ฉ๐ญ๐ข๐จ๐ง๐ฌ. You donโ€™t even have to prep if you donโ€™t want to. Sometimes meal prep can be as simple as pulling the chicken off of a rotisserie chicken, stocking your refrigerator with salad kits, buying pre cooked rice or quinoa, stocking up on frozen veggies, etc.. I shared some of my favorite convenient options here!ย 
  4. ๐Ž๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ ๐Ž๐š๐ญ๐ฌ. These literally take 2 minutes and theyโ€™re so simple. Theyโ€™ll last Monday through Friday so you have breakfast done all week and you can be versatile with ingredients and flavors so you donโ€™t get sick of them. โฃ
  5. ๐”๐ฌ๐ž ๐š ๐Ÿ๐จ๐ซ๐ฆ๐ฎ๐ฅ๐š ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ž๐š๐ฅ๐ฌ ๐š๐ง๐ ๐š ๐›๐ฎ๐Ÿ๐Ÿ๐ž๐ญ ๐ฌ๐ญ๐ฒ๐ฅ๐ž ๐ฉ๐ซ๐ž๐ฉ. I prep everything plain so I can mix and match throughout the week. Pick a grain, pick a protein, pick a veggie, pick a healthy fat and you have a complete meal.โฃ

๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ฑ? โฃ

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New Program Alert: Fire & Flow

Balance is key to consistency, but finding it isnโ€™t easy.


Meet FIRE AND FLOW โ€“ a groundbreaking program that targets your body and mind with strength and cardio workouts alternating with restorative, stress reducing workouts to help you achieve the physical results you want and help your body recover and relax. Super Trainers Jericho McMatthews and Elise Joan have partnered to design a program that takes the stress and frustration out of integrating healthy habits and getting fit. They want you to work out, not burn out.

This 4-week program consisting of 25-30 minute workouts, 6 days a week will have you alternating between Jerichoโ€™s FIRE routines that emphasize metabolic conditioning and help increase metabolism, and Eliseโ€™s FLOW workouts, which highlight active recovery, restorative mobility, stability, and core strength, while getting you ready for the next day of FIRE.

No matter your fitness level, itโ€™s time to focus on moving your body and relaxing your mind. It will be LIVE for VIP early access on June 7th!!!!

Give this video a watch for a sneak peak!

Let’s chat about these workouts shall we?!

First thing’s first, if you haven’t yet tried out the sample workout you need to!ย 
What are the FIRE AND FLOW workouts like?
  • Jerichoโ€™s strength and cardio FIRE workouts help sculpt muscle, boost your metabolism, carve definition, and torch calories through metabolic conditioning.
  • Eliseโ€™s FLOW workouts are important to your fitness and recoveryโ€”they bring balance to your workout routine by helping you build core strength, improve mobility and stability, and reduce stress.
  • Workouts include modifiers and intensifiers. Whether youโ€™re just getting back into working out or you crave a hardcore sweat, FIRE AND FLOW lets you do you.
  • Equipment needs: light, medium, and heavy dumbbells and Resistance Loops
  • Optional equipment: mat

What’s different about Fire & Flow and how do you know if this is for you?!

What’s great is the workouts are only 25โ€“30 minutes, 6 days a week, with 1 rest day.
The unique schedule alternates high-intensity FIRE days with low impact FLOW days to help you go hard but have enough time to help you recover and feel rejuvenated.
Show yourself major love with the FIRE AND FLOW 4-Week Journal. Containing 5-minute self-care prompts and a handy habit tracker, this journal is part inspiration, part creator of healthy routines. Fill it out daily to hype you up and give your mental health a boost!
The program also includes 4 FIRE and 4 FLOW bonus workouts that focus on abs, glutes, arms, and flexibility. These can be stacked onto any workout.

Fire and Flow is perfect forโ€ฆ

๐Ÿ”ฅย Anyone who wants to lose weight, get toned, find a healthy routine, and create better habits, every day. This program is the TOTAL solution, working on your fitness and self love, every day.
๐ŸŒŠย Anyone who is ready for the next right step in their health + wellness journey to make Summer 2022 your strongest, most confident season! In just 20-30 minutes a day, you will recommit to your fitness and take time to take care of yourself in the best way.
๐Ÿ”ฅย Anyone who has ONLY done strength workouts or has ONLY done low impact workouts. This program combines both to work + restore your body in the best way.
๐ŸŒŠย Literally anyone. No, seriously. Whatever your level of fitness, this program is perfectly designed to get you the results you want, with modifications and amplifiers available!
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Now let’s chat results…

I know you’re wondering what the results look like so let’s check em out! They’ve been absolutely incredible! These are from participants who completedย several rounds of the program over 6 months time.
Laura L Palm S PaShelaina T

What do you get?!

Here’s whatโ€™s in your Fire and Flow Total Solution Pack:
โœจย Access to Fire and Flow workouts, 24 total workouts with 4 bonus workouts
โœจย 3 Resistance loops (light, medium and heavy)
โœจย Fire and Flow Journal
โœจย Get Started Guide + workout calendar – get a quick overview of the program + the workouts, plus easy steps to get you started on BOD. The guide will also share more about your nutrition options (I can help here too!) + how to track your progress.
โœจย Quick Start Nutrition Guide – working out is half the battle! Smart nutrition choices will fuel your body and make you feel amazing.
โœจย Access to both of our premium nutrition programs, Portion Fix and 2B Mindset, plus discounted rates for the newest nutrition program 4 Week Gut Protocol if gut health is a part of your goals.
โœจย 30-day free membership to BODi + Nutrition+ to help you stay on track with your eating habits. Youโ€™ll get new monthly recipes, meal plans, grocery lists, expert advice, exclusive workouts, and access to our online community.
โœจย 30-day servings of Shakeology, our Performance Line, or Go & Glow supplement pack based on which bundle best fits your goals!
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Already have BOD?! No Problem!! Here are the options for existing customers:
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Are you in?!

We’ll be kicking off our exclusive VIP test group where we go through the program all together! We start prep week on Tuesday June 7th!!! Please complete this short form and we can get you set up with your pack!ย 

 

Mix & Match Snack Combosโ€ฆ with no Afternoon Crash

 

Do you struggle with an afternoon slump?ย 

Canโ€™t seem to break your cheez it addiction?ย 

Always reach for the office candy dish at 3pm?ย 

If this is you, itโ€™s not your lack of willpower, we just have to tweak your choices.

One of the biggest problems I see with typical โ€˜snackโ€™ options is theyโ€™re mainly fast digesting carbohydrates. The problem is, we digest them quickly, they spike our blood sugar, and we crash shortly after, leaving you reaching for more snacks.

Problem solved.

Try out this perfect snack formula to be sure you keep your blood sugar stable, and your afternoon snack monster at bay.ย 

  1. Pick a protein or healthy fat or both from the first list (theyโ€™ll slow down digestion and help keep you full longer)ย 
  2. Pick a fiber filled carbohydrate from the second list (the fiber makes them digest more slowly, and will help to keep you full).

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Protein & Healthy Fat Options:ย 

  • Antibiotic Nitrate & Nitrite Free Organic Turkey Breast Slices
  • Hard Boiled Eggs (eat the yolk for healthy fat & nutrients too)
  • Greek Yogurt (I love Fage or Two Good)
  • Cottage Cheese (I like Good Culture)
  • Tuna or Salmon Packets
  • Organic String Cheese
  • Protein Powder (look for all clean ingredients – always happy to recommend the one I use and love)
  • Chomps Turkey Sticks
  • Natural Nut Butter
  • Unsweetened Coconut Flakes
  • Pumpkin or Sunflower Seeds
  • Flaxseed
  • Nuts
  • Hummus
  • Yogurt Based Dips
  • Avocado

Fiber Filled Carbohydrateย Options:ย 

  • Any Fruit fresh or frozen with no syrup/sugar added (bananas, apples, grapes, berries, etc… all travel well)
  • Freeze dried crunchy fruit (only ingredient should be the fruit)
  • Snackable Veggies (cherry tomatoes, snap peas, baby bell peppers, carrots, cucumbers, etc…)
  • Brown Rice Cakes
  • Whole Grain Cereal (I love three wishes for a little extra protein) with at least 4 grams of fiber
  • Siete Tortilla Chips
  • Lesser Evil Popcorn
  • Lesser Evil Power Curls
  • Whole Grain Crackers (I love Simple Mills)
  • Oats
  • Sweet Potatoes
  • Chickpeas
  • Granola or Protein Bar with at least 4 grams of Fiber
  • Birch Benders Pancake Mix
  • Whole Grain Bread (at least 4 grams of Fiber)

Mix & Match Ideasย 

  • Snackable Veggies & Hummus or Greek Yogurt Dip
  • Cereal with a Scoop of Protein & Unsweetened Nut Milk
  • Apple Slices with Nut Butter & Lily’s Chocolate Chips
  • Oats with a Scoop of Protein Powder & Nut Butter
  • Hard Boiled Eggs & Dried Chickpeas
  • Brown Rice Cakes topped with Hummus, Cottage Cheese, Nut Butter, or Protein Frosting
  • String Cheese & Popcorn
  • Whole Grain Crackers with a Tuna Pouch
  • Greek yogurt with Fruit & Flaxseed
  • Cottage Cheese with Sliced Tomatoes and Everything but the Bagel Seasoning
  • Lesser Evil Popcorn with Pumpkin Seeds & Nutritional Yeast
  • Whole Grain Toast with Avocado or Nut Butter

P.S. Still want to reach for the cheez its too? Add in a handful or a hershey kiss if youโ€™ve got a sweet tooth, but portion out and consume it last having your healthier snack combo first ๐Ÿ˜‰

No foods off limits around here! Whatโ€™s your favorite snack?

Food for Thought…

๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ก๐จ๐จ๐ฌ๐ข๐ง๐  ๐ญ๐จ ๐๐จ ๐ฌ๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ข๐ฌ ๐ฎ๐ง๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ข๐ญ ๐ข๐ฌ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ข๐ง ๐ฌ๐จ๐ฆ๐ž ๐ฐ๐š๐ฒ. โฃ
โฃ
๐˜™๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ. โฃ
โฃ
We know our daily Starbucks addiction isnโ€™t getting us closer to our weight loss goal, but we continue to cling to that habit. โฃ
โฃ
๐˜ž๐˜ฉ๐˜บ? โฃ
โฃ
Because in some way itโ€™s serving you. โฃ
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Whether itโ€™s your morning wake up jolt. โฃ
The one reward you treat yourself with. โฃ
Or the one time you feel warm and cozy all day. โฃ
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It has a purpose and in order to get to the bottom of how to change that behavior we need to first figure out how it is serving you.โฃ
โฃ
Then we can start to seek to gain that same benefit in some other, healthier way. โฃ
โฃ
Weโ€™re very quick to judge ourselves for doing the things we shouldnโ€™t be, but itโ€™s rare we actually stop to look at why theyโ€™re actually serving us. โฃ
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When we choose observation over judgment we can start to make positive steps towards actually changing the not so positive behaviors that are serving us in some way. โฃ
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Little mindset hack for your Tuesday and reminder to show yourself compassion and grace instead of constant grit, judgment and negativity. โฃ
โฃ
๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ฏ ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ค๐˜ญ๐˜ช๐˜ฏ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ? ๐˜ˆ๐˜ฏ๐˜บ ๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ต๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ช๐˜ต ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ?

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How to make peace with your trigger foods…

Have you ever had that food that you just canโ€™t seem to control yourself around?ย 

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You do well all day and your nighttime sugar fix is your weakness?ย 
You canโ€™t keep M & Ms in the house cause youโ€™ll eat the whole bag?ย 
You know a jar of peanut butter never lasts long because youโ€™re supposed to be an adult, but youโ€™re eating the jar with a fork for dinner on a Tuesday?ย 

Want to know one of my favorite hacks to help my clients โ€œgain controlโ€ around these foods?

Foods in fact, they typically deem โ€œoff limitsโ€, โ€œbadโ€ or feel like they canโ€™t keep in the houseโ€ฆย 

Actually eat them.ย 

Now I know that sounds crazy, and trust me that doesnโ€™t have to mean that youโ€™re ready just yet to grab a handful of m&mโ€™s from the bag in the pantry, but hereโ€™s what I want you to try doing:

  1. STOP labeling your foods as good or bad. Foods are just food. Some are better for our bodies and some are better for our souls, but they are literally just nutrients we consume.ย 
  2. Allow yourself to have these foods in a manner that you can feel more in control around them.ย 

We can do this in a few ways:ย 

For some itโ€™s consuming them at a time when you feel more in control of your choices. Maybe this means adding some chocolate chips in your morning oatmeal because you rarely overeat early in the day. Or, adding your chips to the end of your very filling lunch salad packed with protein and fiber for lunch so you feel more satisfied.ย 

For others, itโ€™s going and purchasing a single serving of your favorite food one day at a time, or going out for that food (like ice cream) instead of keeping it in the house, until you build up more confidence around that food.

Reality is, the more we actually normalize the foods we claim to โ€œstruggleโ€ with the more in control weโ€™ll feel around them, BUT one of the biggest things Iโ€™ve learned is we need to do it in the approach thatโ€™s right for you.ย 

Because reality is, if you told me to just intuitively eat from a bag of peanut butter cups in my cabinet, theyโ€™d be gone in a day. So for me, the best approach may be to get a single serving of peanut butter cups every day for two weeks. Most likely, by the end of the two weeks I may not even want it.ย 

When it comes to weight lossโ€ฆ

Mindset matters.ย Habits matter.ย The stories we tell ourselves matter.ย 

Letโ€™s focus on normalizing all foods. Removing the judgment and giving ourselves grace. Iโ€™m working on it too, wanna join me?!