Search Results for: meal prep

Motivation Monday: How the Pros Do Meal Prep

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By now we have all heard how important it is to prep foods ahead of time right? In our fast-paced lives it can be hard to find the time to cook meal by meal and that leaves us with seemingly no alternative to fast foods. Being armed and ready with delicious meals is one of the secrets bikini competitors and fitness models have that keeps them in tip-top shape year round. I know you’re thinking you “don’t have the time”,  but in reality you have the same 24 hours we all have. And if I can run 2 businesses, home school my daughter, do humanitarian work, keep up blogs and writing assignments, then I promise that YOU can prep a few meals :) It’s all in the small details…….

 

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My personal meal prep day is Sunday afternoon around 2-3. In order to make meal prep easy on yourself I recommend a couple of things:

  1. A rice cooker. You can steam veggies and cook brown rice, white rice, quinoa and even oats for the week! It’s a super time saver in that it’s a “throw-and-go” gadget where you set the time and move on to other things.
  2. A crock pot. This is handy for the same reason as above. I can make soup, chili, beans, or just about anything else in a large crock pot.
  3. A Vitamix or other blender. I’m a Vitamix convert, but if you don’t want to drop the cash, simply blend and strain….it takes more time, but it’s your money.

 

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My Sunday meal prep usually follows the same simple guidelines every week. Yesterday, I was making my rice, quinoa and soups and veggies for the week, so it went a little something like this:

  1. Place quinoa in rice cooker on “white rice” setting.
  2. Wash and chop veg for the GGS (for recipe, please see Kimberly Snyder’s blog).
  3. Run the GGS through the Vitamix and store in container. I make about 3 days worth at a time.
  4. While GGS is running through, place deer sausage, chicken and veg in crock pot with chicken stock and turn on high heat.
  5. Place sweet potatoes in oven at 350 degrees for about 30 minutes.
  6. Once quinoa is finished, cook jasmine rice.
  7. Steam broccoli and squash once rice is done.
  8. While veg is steaming, cook fish for fish tacos (dinner last night with enough for leftovers).
  9. During cooking time I usually spend any extra moments washing and chopping fruits and veg. I place clean produce at eye level in the fridge.

 

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The entire process of meal prep takes me about an hour to an hour and a half. This includes making dinner for that evening as well. There are times when it may take longer as when I am making breads or muffins for the week. There are a few basic rules to follow about meal prep:

  1. Keep your prep area clean.
  2. Clean up as you go to avoid meal prep sanitation backlash, otherwise known as “I will never do this again because it creates too many dishes!”
  3. Make sure you have good quality, and plentiful, containers.
  4. Cooked chicken can remain in fridge for 3 days max, beyond that please freeze.
  5. Soups and juices freeze well in glass containers.
  6. Have a plan before you get started.
  7. Music makes it so much more fun!

 

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So, it really is that simple. As a matter of fact, I usually tackle laundry in between main courses. The deal is that if you have food ready to go then you will be less likely to eat food that does not have the same healthy benefits. If you’re going to tell me you don’t like leftovers, I will simply retaliate with the observation that you must love your spare tire then…..meal prep is one of the key components to a rockin body that looks as though you invest time and effort into your health. Suck it up and do it.

I say that in love, ;)
Michelle

Meal Planning and Prep Made SUPER Easy

Most busy moms lead the kind of life that makes us want to use the NO TIME excuse when it comes to the kitchen.

While I do support family involvement when it comes to meal planning and prepping, you can become the Wonder Woman of your domain AND reach your goals by learning a few simple tips.

Wonder Woman Approves

  1. Be prepared. For starters, if you haven’t planned and prepped before, don’t expect a fail-free start from the blocks. This is the kind of skill that can go on a resume!
  2. Have a list. I so have you covered on this one with a video shared with my Healthy Holidays challenge group HERE.
  3. Don’t go to the store starving. Seriously, I speak from experience and cleaning out all of the Valentine candy on 80% off.
  4. If possible, wash and chop veggies when you get home. You and I both know you don’t want to do that later! It’s a chore, so invest in good containers and wash and chop it all when you get home.
  5. If the weather is still a bit cool (or you’re weird like me) throw your anti-inflammatory soup on to cook. Then, put your chickens in the roaster with some onions, carrots, potatoes and various spices (set roaster for 375 degrees and cook 90 minutes for PERFECTLY roasted chickens). You can then turn your chickens into various meals throughout the week.
  6. If you are like me and pack your kids lunches, have them get involved by prepping and bagging the veggies (if they help, they are far more likely to eat it).
  7. If you’re just starting out, set a timer for yourself and please don’t turn the TV on! It will distract you and before you know it, the movie is over and you’re feeling spent. Set your timer for an hour and see how much you can accomplish.
  8. Remember the goal: it’s not to cook and package every single meal. I don’t know about you, but I get tired of reheated meals. The goal here is to prep as much as possible ahead of time. Most nights I can throw dinner together in 15-20 minutes with the food I have prepped. The entire meals I cook beforehand are usually spaghetti and chili since they get better with age :)
  9. Take a look at some of the BLOG POSTS I have about meal prep and the art of mastering your kitchen HERE.
  10. If you need more info on mastering NUTRITION, I have you covered HERE.

In good health,

Michelle

Bikini Morning Ritual and a Sample Meal Plan for Tight Skin

My rituals, or habits, play the biggest role in how my body looks and performs on a daily basis. There are a couple of things that are engrained in my daily behaviors which help me to get the most out of my nutrition and gym time.

THE GREEN SHAKE

I cannot stress enough how important this is. It brings my body into an alkaline state, making my supplements more efficient and my energy levels skyrocket. It’s best if you have a high-powered blender (Vitamix), but if not, simply run it through several times. I make mine in large batches and drink it over a 3 day period.

IN BLENDER (in this order)

2.5 cups pure water

3 cups fresh, washed spinach

Run blender on low/medium for a couple of minutes

ADD

2-3 cups romaine, washed

1 cucumber (washed and chopped)

Run for a minute

ADD

1 green apple, washed, cored and chopped

1 pear, washed, cored and chopped

2 kiwi, washed (skin can be removed OR left on for more fiber)

Run for a minute

ADD

1 banana

Small handful of parsley (if desired. Parsley is excellent for cleansing the blood)

Juice of 2 lemons

Blitz it good :)

Feel free to add the flesh of 1 ripe avocado if your diet is in need of healthy fats. If your skin is looking dull and lackluster, avocado will help.

Add more water as needed to suit your tastes.

Drink 16 ounces every morning. If you’re still hungry, opt for oatmeal.

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Sample Bikini Ready Meal Plan:

Upon waking drink 6 oz hot water with the juice of 1 lemon

Coffee or tea is fine, sans sugar or flavored creamers

Breakfast: 16 oz green smoothie, oatmeal if desired

Snack: Small handful of almonds or walnuts, 1 orange

Lunch: 2-3 cups mixed greens, tomatoes, cucumber, lemon juice and a drizzle of olive oil. 1/2 baked sweet potato, 4 oz baked or grilled fish (or canned tuna or salmon)

Snack: 1 scoop whey protein in 8 oz water. If this falls post-workout ADD 1 piece whole grain bread OR 1 banana OR 1 cup grapes

Dinner: 2 cups steamed veggies, 4 oz baked chicken or turkey, 1/2 cup whole grain rice OR quinoa, small side salad if desired (lemon juice over).

Snack before bed, if hungry: 4 oz low-fat (2%) cottage cheese OR 1 scoop casein protein in water

Follow this plan tight (6 days on, 1 rest day with a treat…not the WHOLE day people) for 4 weeks to notice changes.

Omit breads, crackers, pastas and sweets during meal plan days. Save things like this for treats :)

Michelle

Bikini Competition Prep: 21 Day Plan

Like I’ve said before, maybe your goal is to compete OR maybe you just want to look and feel better in your jeans. Either way, we can all learn a little something from training the way fitness, figure and bikini athletes train: like it’s our job.

This week marks a new program for me and will last for the duration of 3 weeks. I love short duration programs as I usually make the most changes then. Why? Because I can commit better to a diet and exercise program as long as I know it won’t last forever:) I’ll outline the new program for you, then give you a peek into the things I refuse to give up…at least for now.

First off, I am “sweating it out”. What exactly am I sweating? Fat? Calories? Feelings of insecurity? No, it doesn’t work that way. In forced sweat workouts what we’re trying to do is really two-fold. First, we’re sweating out toxins in the body that hinder the utilization of fat for energy. Your 2 biggest culprits here are alcohol and sugar (hence why it is SO important to abstain from both during these 3 weeks). Second, we’re sweating the stored water on the surface level of the skin. This is another reason why this phase doesn’t last long and shouldn’t be a part of your daily life. The water between muscle and skin is great to have as it plumps the skin and makes it all youthful (you know you’ve gone too far when you no longer look youthful), but in the quest for seeing serious definition, as in a competition, photo shoot, film part or reunion, ditching the water will allow more of the muscle to show. Take a look at the basic principles of the Tight Skin Diet while you’re here though. There is nothing worse than definition and loose skin! With the TSD you can maintain tight skin through proper nutrition.

sweating it out

What else? Well, due to the new workouts and proficient sweating, my water intake has gone from 1 gallon to 1.5 gallons. About half of that has lemon in it. I’ve also upped my protein by about 10 total grams per day and this will slowly go up with time. I’m still getting in plenty of fresh veggies too, as that is key to great skin and great health. SUCK IT UP AND EAT YOUR VEGGIES! My carbs have increased in that my afternoon snack is always oatmeal, usually with a banana. This snack enables me the necessary energy for my second workout. Do you have to do a second workout? Of course not! But eat some oats and that can be an option for you ;)

I do struggle with ditching some things. First of all, I won’t give up my green shake every morning. That’s not a bad thing not to give up, really, so I just refuse. It makes my skin glow and has eliminated unsightly pimples at the age of 35, thank you very much. Also, I won’t give up my coffee…or my half and half. Shameful, I know, but I do have an addiction and I’m seeing how far I can get while holding on to that pet. I did give up alcohol and my beloved Gummy Bears (yes, you read that right), so I figure I’ll ride the cream and coffee train for a bit longer. I have cut back though :)

So, if you want to change your body, add some definition or just try something new, consider following in the steps of someone who has done it…I mean, they’ve actually accomplished it so why not?

Until next time, live healthy!

 

Michelle

 

Bikini Body Daily Meal Plan

It’s Thirsty Thursday!

Welcome to your day in the life of a bikini body meal plan :)

Now, not everybody reading this is planning on donning a bikini and I totally understand that! This meal plan is a staple in my home to keep me ready for trips and pictures. It is designed to keep the belly flat, skin tight and complexion glowing. Throw away the old calorie counter and just focus on the nutrients! You’ll be glad you did :)

There are a couple of high-tech kitchen gadgets I do LOVE: a Vitamix and a juicer. If you do not own either, I’ll give you options. Pretty much EVERYBODY has a blender, so make use of it!

Upon waking (for me that’s about 4:30 a.m.): 1 mug hot water with the juice of 1 lemon

First Breakfast (we’re speaking hobbit now): Get GLOwing Juice

Turn your juicer on and start dropping them in! If you use a blender, simply blend and strain. If you don’t have either, have 3 celery stalks, 1 small apple or pear

Ingredients:

  • about 1 cup spinach
  • 3 celery stalks, washed and chopped
  • 4-5 carrots, washed and chopped
  • 1 small tart green apple, cored and chopped
  • 1 lemon, peeled
  • Fresh ginger, peeled. I use about 2 inches which is strong
  • 1 kiwi, washed and chopped, skin on
  • 1 cucumber, washed and chopped
  • Optional: wheat grass

Run it through and pour over ice if desired.

Second Breakfast (this is usually about 7:30)

Avocado Toast:

Toast 1 piece Ezekiel bread OR whole grain bread of choice. I use Vegannaise (instead of mayo since it’s whole foods based). Spread that on top and top with 1/2 sliced avocado. Sprinkle with sea salt and pepper to taste.

Don’t say no to healthy fats! You need these for tight, clear skin. Steer clear of mayo and if you want you can omit the spread altogether or use low-fat Greek yogurt.

Lunch. My favorite protein packed humus and salmon salad

  • 1-2 cups arugula (or greens of choice. I like the spice in these)
  • 1 tablespoon humus
  • juice of 1 lemon
  • 5 ounces salmon (I do use canned salmon a lot for this one)
  • veggies of choice: cucumber, tomato, cabbage, squash, etc. Make it colorful!

Place ALL ingredients in large bowl and toss. Honestly, the sheer size of this salad is enough for 2 people, but I polish it off by myself :)

Snack Time Smoothie. Mango, Kale Miracle Shake

  • Flesh of 1 ripe mango, peeled
  • 2 celery stalks
  • 1 handful spinach
  • 3-4 kale, leaves removed from ribs
  • 1/2 banana
  • 6-8 ounces water OR coconut milk for creamier texture

Blend all ingredients together and add ice/water to suit your texture. If you’re seeking extra protein and calories (for a heavy training day perhaps) add some yogurt.

DINNER. Stir Fry Quinoa and Veggies

I do prepare my quinoa in advance in the rice cooker, but you can cook it on the stove top in about 20 minutes.

In a large frying pan:

  • 2-3 tablespoons coconut oil, unrefined
  • 1/2 to 1 whole onion, chopped
  • 2 cups cooked quinoa
  • veggies of choice. I use frozen veggies that contain peppers, yellow and orange carrots, green beans, etc.

Once coconut oil melts, add onion and let simmer until almost clear. Then add quinoa and veggies and cook through. If you need more protein, add chickpeas to the oil/onion mix and brown. Delicious!

That’s my day of good eats. The foods have all the nutrients needed to keep the abs flat and the skin tight and clear. Not to mention the fact that the healthy fats help improve brain function.

Keep it clean, keep it lean and have a healthy day!

Michelle

Tight Skin Diet/Competition Diet Meal Plan and Supplements

Good Tuesday Morning!

This morning, I thought I would give you a glimpse into my daily meal plan and supplement regimen as I prep for competition season.

Keeping a tight diet is paramount to getting the results you AND especially helpful for keeping the skin-tight and toned.

IMPORTANT! Drink your water! Aim for a gallon per day :)

Easy Comp Meal Plan:

Upon waking I take my allergy meds and drink a Shakeology mixed with unsweetened almond milk

Post-morning workout I take a serving of BCAA’s to help decrease soreness and loss of energy.

Breakfast: 1/2 cup cooked oat bran (I can have more for fewer calories!) with 1 teaspoon coconut oil and fresh berries. 6 scrambled or boiled egg whites. 1 red grapefruit. Coffee and organic cream.

Mid-morning snack: 2 rice cakes (unflavored!) with 1/2 cup low-fat cottage cheese (ALL my dairy will get weeded out closer to show dates).

Lunch: Large salad, chicken broth with veggies, 4 ounces tuna or salmon (I prefer salmon for its skin benefits).

Mid-afternoon snack: Usually some vegetables and hummus or a boiled egg. Sometimes I may have a whey protein shake, especially on leg days.

Dinner: 2 cups steamed or roasted veggies, 4 ounces fish (or sometimes chicken), green tea.

Before bed: I’ll opt for another Shakeology (usually chocolate!) mixed with just water.

Supplements:

Women’s multi-vitamin

Vitamin C

BCAA’S

Glutamine (post workout)

Creatine (during loading phases and for maintenance)

I split my multi into 2 daily doses, one with breakfast and one with my afternoon snack. I also LOVE coffee and hot teas, so those are a common staple in my diet.

As you can see, it’s pretty basic. Fish helps me lean out much faster and keeps me full. If you’re planning on eating it everyday, try not to eat more than 2 cans of tuna. Better yet, give salmon a try as the healthy fats heal skin and help give a glow to the entire body :)

Keep the veggie intake HIGH and get most carbs from your fruits and veg. If I have a heavy leg workout planned for the afternoon, I will add a serving of oatmeal to my lunch.

Remember, consistency breeds results!

Keep living the fit life :)

Michelle

 

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FOOD PREP

One of the MOST important tools in your nutrition tool box is food prep. It’s taking a little time to accomplish a lot for your health and fitness goals. So, I took some pics during my food prep the other day and thought I’d give you a quick rundown on what goes down :) in my kitchen.

After grocery trips, I usually try to lay the produce on the counter. If I can’t get to it that day, then I make sure I have time within 24 hours. The deal is, we used to waste money on produce that would go bad. After I started setting aside time to prep my food, viola’! Money saved. Simple steps for your produce:

  • Wash everything (except strawberries). I wash fruits and veg separate, but I dump them ALL in and give them a good wash.
  • Portion what needs be portioned. Grapes should be 1/2 cup and fit well into snack bags. I chop my veggies (you can have 2 cups at a time of those) and place them in plastic containers.

 

 

 

During the veg prep, I cook whatever meals I can cook. Be a little careful with this step as I have been known to cook way too many meals at once and then we can’t eat them all! General rule of thumb: a family of 4 can go through 3 meals per week, plus snacks and lunches.

 

 

Portion out what needs to be portioned, especially if you’re taking it on the go. There is nothing that will kill your nutritional endeavors faster than unpreparedness! Baggies and small, reusable containers are your best friends when it comes to grab and go nutrition. Buy things in bulk, such as nuts and rice cakes, whole grain crackers, etc. and make sure you portion them out once you get home. Eating directly from the bag is always a bad idea.

Keep in mind that you will have to give up some time as you first start food prep. It’s like any skill though, it can be learned. Get the whole family involved! Mom, that means you’ll have to give up your pursuit of perfectly chopped and sliced veggies and let the kids help. It’s better for all of you in the end :) Once I got the hang of food prep, it takes me less than 1 hour to get things ready for the ENTIRE WEEK! Hello? That’s the excuse everybody gives, so I’m calling you out. The easiest way to start is to plan a minimum of 3 days worth of meals and snacks. Once you’re comfortable with that, you can bump it up to 5, then all the way to 6 or 7 without any fuss at all. You’ll find that this will help you stay on track and promote overall better eating habits in your family. Be prepared, and there’s no way you can fail :)

Here’s to living the FIT life!

Michelle

Happy Holidays! Healthy Gift Guide

Good morning Lovelies!

Today will start a much needed break from all things fitness related so I can focus on another passion: SHOPPING!

Seriously, I have been blessed to try out different products throughout the year that will make GREAT Christmas gifts for your fit minded loved ones.

Today, I have 3 choices for you and yours. So sit back, grab a cup of hot cocoa and let’s get started :)

Travel, Gym, Play, and Everyday:

6 PACK BAGS

Heads UP! This is a personal fave :)

6 Pack Bags offers a full line of versatile and stylish bags that totes your meals (NO MORE EXCUSES PEOPLE) as well as everyday items and gym fare. Many of the backpacks come with separate compartments for stinky shoes too. They offer a Women’s Line of elite bags, and they are the ONLY line of bags I would pay the money for honestly. Fashion meets function with these awesome bags. Perfect gift for the fit gal on the go in your life.

6 pack shoulder          6 pack purse        6 pack expidition

 

Pain Free Hair Removal with the Emjoi Epi Slim+

Maybe you don’t think hair removal is an awesome gift, BUT for those fit fans in your life hair removal that doesn’t cost an arm and a leg could be the perfect gift! With the Emjoi Epi Slim+ you get practically pain-free hair removal in a sleek and slim design. With technical features like the patented 3 disc tweezers and eRase glide technology, you can erase hair from face, bikini line, underarms, anywhere you have unwanted hair. The 18 tweezer action discs remove hair from the root for up to 6 whole weeks AND its battery operated, so travel is easy. Grab one for yourself or a loved one today. Makes a great stocking stuffer :) (NOTE: I was sent one at no charge from the publicists for Emjoi Epi Slim).

emjoi      emjoi full

 

Performance Fuel Delivered to the Front Door: B-Elite Meals

I get it…this can seem a bit unconventional, but who cares?!?!?! If you or someone in your life struggles with nutrition or simply does NOT have the time to meal prep, then B-Elite is the answer. High quality, delicious taste and ZERO preservatives. PLUS, these meals are designed by folks who understand the struggle. Each and every meal is portioned with the proper nutrients you need to look and feel your best year-round. These can be stored in the freezer and grabbed when you need them most. It’s a winning gift all year long :)

b-elite fuel 1      b-elite fuel 2     b-elite fuel 3

 

That should get your Christmas shopping started! Come back next week for more fit-friendly gift ideas and be sure to have a healthy holiday and a Merry Christmas!

Michelle

 

 

 

Nutrition Boot Camp

 

 

The Holiday Edition.

What do you need?

  • Facts to help you cut through the myths.
  • Content that keeps you informed.
  • Accountability that keeps you motivated.
  • Somebody to guide you through the Holiday eating maze.

What will you get?

  • Detailed macronutrient calculations.
  • Nutritionist guided education through meal prep, meal planning, treats, cheats and all the how-tos of healthy Holidays.
  • Education on the most popular nutrition topics right now, such as: IIFYM (if it fits your macros), Flexible Dieting, Intermittent Fasting, and more…all from a professional.
  • Access to your own personal nutritionist.
  • Short, efficient workout content.
  • Tips to reduce Holiday stress.
  • Revamped Holiday recipes…all the yum, none of the guilt.
  • Pre-party meal planning help to keep you from over-indulging and under-enjoying the Holidays.

Sneak Peek at the Recipes:

  • Brownies from scratch (that take just minutes to prepare).
  • Pumpkin bread
  • Pumpkin sweet potato pancakes
  • Zesty cranberry sauce
  • Lemon bars
  • Potato chips
  • Sweet potato fries
  • Baked root veggies
  • Clean green bean casserole
  • Oven roasted turkey

 

The value of these services is over $300! You pay $99 for a full 6 weeks of awesome content and help to ensure you don’t gain weight this Holiday season.




Welcome to a NEW Beginning….The Launch of the Fitness Haus

Oh it is a joyous day in the house today!

Not only do my kids get back from camp, but the launch of the Fitness Haus is here!

I have spent the past several weeks dropping hints about this truly magnificent program, but today I get to give you the details :)

Why did I launch an online coaching program?

It is proven as THE MOST EFFECTIVE WAY to reach YOUR GOALS! If it’s the most effective, then we want in on it right?

The premise behind the Fitness Haus is a program that is build on nutrition science and the science of behavior modification. Now, don’t let that scare you!

We’ll be driving through the minefield of weight loss, health and nutrition together, month by month. You will be gifted with ALL of the tools you need to meet your goals and change your health for the better each and every month.

You’ll be given weekly meal plans, recipes, detailed print-and-go grocery lists, workouts recommendations and FREEBIE workouts, along with encouragement, education and so much more!

Need a sneak peak?

Michelle Carlson’s Fitness Haus Coaching Program

Busy Women and Overloaded Moms alike are frustrated by the exact same problem today: 

WE WANT TO BE FIT, BUT…

  • BUT, every new (and old) diet fails you.
  • BUT, you’re tired of big promises with unsustainable results.
  • BUT, you’re tired of meal plans where you eat the same thing over and over again.
  • BUT, you don’t want to listen to health experts that can’t relate to you.
  • BUT, getting fit is expensive and you’re already busy.
  • BUT, you’re tired of feeling hungry and grouchy all the time.

Here’s the thing: Those problems have always existed. Diets aren’t a permanent fix, a one-size-fits-all meal plan rarely works, anyone can call themselves a health expert, coaches always cost money and depriving yourself can bring out the worst in you…

So what’s really keeping you from getting fit?

Well-Intentioned Health Experts Have Convinced the World That Getting Fit Is Either Totally Impossible… Or Quick ‘n’ Easy

It’s not your fault that the idea of becoming more healthy is scary…

The world has taught us to fear food and set unrealistic expectations. It’s taught us to base our self-confidence on our body image…

No surprise that overworked women and busy moms are totally intimidated by the notion of getting fit for life…

But if intimidation is holding you back… or making you think of giving up once again… or crippling your confidence, then something’s gotta give…

You need to master your own health. When? Now. How? Well, that’s where I can help you…

I’m Michelle Carlson. I am a nationally certified trainer, holding specialities in nutrition, endurance, and sports nutrition, training and recovery and the founder of Fitness Haus. I’m the author of The Little Fit Book and Your Guide to Lasting Weight Loss, both available at Amazon.com. Nike Foundation named me a Safe Spaces Ambassador and I travel the globe to help fight and end human trafficking and modern day slavery. Oh, and I am a success story in and of myself, going from frumpy, tired housewife to fit, energetic and a whole lot more fun.

I Will Teach You to Lose Weight, Get Healthy & Stay Fit for Life As you Discover More Energy and Become More Joyful

But to do that, we need to get real. There’s no magic pill you can take to feel better in your own skin. But there ARE systems, processes, tactics and practices that WILL help you reach and keep your ideal body weight. How do I know that? Because I’ve not only done it for myself… but I’ve also coached hundreds of others, with killer results!

The very first 2 weeks are on us as well :) and here’s what you can look forward to:

MODULE 1A (your first 14 days): Fitness Foundations

  • Take Inventory and Throw Out the Junk
  • Tear Down Your Bad Habits
  • How to Make Effective Goals that Work FOR You
  • Why Water is the Long Lost Secret to Healthy Living
  • How to Workout 3 Times Per Week
MODULE 1B (your second 14 days): Easy Meal Prep In Your Haus
  • Step-by-Step Meal Preparation for Fitness Success
  • Kitchen Skills You Wish Your Mom Told You
  • How to Pack Your Meals
  • Surprising Ways to Increase Your Veggies

That’s just in the first 2 weeks. So, whatever obstacles you may be facing, you’re not expected to walk away from life to achieve your health and fitness goals. We’ve done the work for you and put together a program that is easy to follow, without deprivation and the scary hunger monster. PLUS, you’ll be changing habits for life without even realizing it.

Check it out and join up today!

Michelle

http://www.fitnesshaus.co

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