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

Nutrition Boot Camp Sign Ups have STARTED!

It’s official, Nutrition Boot camp is back! The Holiday Edition is HERE.

Check out the video for info on the WHY and WHAT of NBC:

This boot camp will cover SO MUCH information, but I always narrow down the focus so YOU Can see results.

Is it possible to NOT gain weight during the holidays? You bet! It’s even possible to lose weight during the holidays if you are given the right guidance.

Check it out:

Januray 13 2014

This pic I was taking in under 1800 calories, about 80 grams of carbs, 160 grams of protein, and only about 20-30 grams of fat. My diet was MOSTLY veggies (not a bad thing really). I was having a hard time getting muscle definition to show and was all-around slowed down by stubborn fat and low energy.

prepweek4

I know the angles isn’t the same, but I don’t take a lot of photos in my bra :)

OK, so this one I am working my was up to roughly 2600 cals per day, 200 grams of carbs, 150 grams of protein and 60 grams of fat.

I’m eating WAY more and losing fat like CRAZY while I gain muscle. It’s a nutrition science miracle.

March 20 2014

As of TODAY, I am sitting at 2600 cals, 254 grams of carbs, 152 grams of protein and 60 grams of carbs.

If you think you can just eat the same and see results….I hate to disappoint BUT your nutrition is as unique as your fingerprint.

That’s why YOU need nutrition boot camp!

I figure your macros, yes, BUT I also teach you how to do it on your own so as things change you still see results! I make it easy for you.

PLUS you get recipes, meal plans for the BIG days (and the shopping days when time is scarce), workout plans to burn off major calories….not time, plus more.

Why wait until the New Year when you can start the New Year at your goal?!?!?!?

Sign up today!

Let’s get real about weight loss

OK, so there is this thing that has been bothering me. It’s the entire reason why so many of us feel like failures when it comes to weight loss and I have even peddled along with it. But NO MORE! There is a reality to weight loss, but we aren’t really let in on that reality are we?

  1. You cannot deprive the body into losing weight. At least, you can’t deprive it into losing weight for good. Every time you embark on a deprivation diet of ANY kind, your metabolism, NOT YOUR BODY FAT, goes down. It is better to invest some time building your metabolism up instead of falling for quick weight loss fads.
  2. There is a definite science to weight loss…and most trainers don’t even know it. Basic CPT training courses do NOT teach the science of actual weight loss. They teach trainers how to take assessments and protocol for training programs. All of this is very important, but now the market is flooded with trainers that spit out meal plans like a weight loss ATM. Then, when the meal plan fails the client…the trainer blames the client.
  3. NUTRIENTS are far more important than calories. Nutrient help insure health, bone density, longevity and quality of life. If you focus on cutting calories, you inadvertently cut nutrients, leading to more fat gain and inflammation issues as you age.
  4. WOMEN: wrap your pretty head around the fact that you need to train like a man. Start thinking like men (grunting and throwing weights optional). You don’t see too many men starving themselves to fit into a certain size or see a certain number on the scale. Build your muscle, feed your muscle. And as for the flat-out lie that you’ll get BULKY…in the infamous Disney voice, LET IT GO.
  5. Get smart. Choose your trainer wisely. This person is not just responsible for helping you shed a couple of pounds….they are responsible for your HEALTH and wellbeing. Don’t take that lightly and don’t allow them to take it lightly either. If you see them training other clients exactly like they train you, run for the door. You deserve a personalized approach to your own health. Put it on the list as IMPORTANT.

Here’s one final thing that bugs me in the “weight loss” industry (aside from the fact that it should be the health industry…but that doesn’t sell as much):

MANY people fall for fancy marketing. I have blog posts about home workouts on this very blog. I also used to peddle them, but I have since seen a few issues come to light, especially since I started counseling:

  • You ONLY see the success. Let’s take Beach Body for example (please note, they are not the only ones): they KNOW infomercials. They have a specialized team that knows exactly what to do, right down to the lighting, colors and time placement. When Beach Body develops a new program, the program gets sent to beta testing. There is a controlled group of people who sign several documents stating that they will not breathe a word. In return, they get to work with celebrity trainer, get a meal plan and hopefully, a brand new body. Here’s the question: do you see the people that didn’t succeed? You know, the ones that did it for 2 weeks and got bored, injured or just didn’t mesh with the program? UM, NO! They’ve signed contracts that disable them from saying it failed for them, therefore we only see the success. Since we only see success, when we do not finish we feel like a failure….
  • Home based training is not bad, but over promising is. When I take online clients in, they are told up front that my methods aren’t super fast…they’re built to last. Trainers and fitness companies need to step away from the flash of fast and move towards better health and wellness overall. Maintainable fitness and nutrition is what keep you fit, healthy and happy with life.

Now that my soap box can be folded up :) Here’s an eye opener for you:

Januray 13 2014   rockin abs

I know I’ve posted these before, but stay with me here! These are no filter, no fancy lighting pics, just the real deal.

Pic on the left: I was down to 1400 calories, about 80 grams of carbs (that’s low people), no breads, pastas, rice, etc. and I was working out 2-3x per day.

On the right: my calories were worked up slowly to 1700 (I’m now up to 1800 and holding steady), carbs at 150 grams, zero steady state cardio, four 25 minute sessions per week and two hour long sessions to focus on building.

I have more energy throughout the day (carbs!) and I’m leaner than when I was following a plan.

The point? Learn the facts, learn your body and stop depending on people who don’t even know what they are doing! You’re health is worth the time and investment.

Want to learn more about nutrition? Join the next Nutrition Boot Camp that starts in June.

See you soon!

Michelle

Nutrition Boot Camp FAQ’s

Nutrition Boot Camp starts in just days! I’ve opened up a few more spots, but I am trying to keep them small so we can get to everybody’s questions. Today, I wanted to answer some questions that have come up and clear up what might be holding you back :)

  • How much time will this take?

Well, the answer is: however much you’ll give it. Bootcampers will be given exclusive information sent directly to their inbox for the subject matter we are covering that week. You can read it all right then, or put it in a folder and still have access to the knowledge well into the future. Calls are limited to 1 hour or less every Monday night and will be recorded (or at the very least, typed out) and put into an email within the following 48 hours.

  • What if I can’t make the call?

As stated above, the call will be recorded and sent. I encourage you to email questions that you have prior to any call you may miss so I can answer it for everybody. This also works if you’re just a little shy about asking questions :)

  • What is the difference between Nutrition Boot Camp and Nutrition Counseling?

Nutrition Boot Camp is a class-style environment designed to get the most education and information to a broad range of people. We will be covering basics in Nutrition Boot Camp (more in-depth boot camps will be coming soon!). Nutrition Counseling is one on one personal nutrition, tailored to meet your goals and overcome your own personal obstacles. Nutrition Boot Camp is a 6 week course. Nutrition Counseling takes 3-12 months to complete.

  • What can I expect to have covered in Nutrition Boot Camp?

Here is an overview of our 6 weeks in Nutrition Boot Camp:

  1. DIETS: They only make us fatter
  2. Eating Style vs. Diet
  3. Emotional Eating: Pitfalls and Fixes
  4. Common dis-ease nutrition fixes
  5. Why any kind of deprivation is a BAD idea
  6. Metabolic Damage: We’ll touch briefly on what it is, what causes it, how to identify it and ways to avoid it. There will be an in-depth class offered later on repairing the metabolism.
  • At the end of the day, what will I learn?

While we will al walk away with different things, here are a few I am hoping will stick:

  1. To NEVER trust a diet again…no matter who is doing it
  2. To trust that I can make the right nutrition decisions for myself (and my family)
  3. What the heck is a metabolism really?
  4. Food is fuel, but it should also be enjoyed
  5. I don’t have to live in deprivation to reach my goals
  6. How to clarify my goals and make my nutrition meet my lifestyle.

Those are the basics of what you can expect by enrolling in Nutrition Boot Camp. It’s not a boot camp about my eating style, or why you should change everything you’re doing, or meant to make you feel terrible about the way you are eating….it’s quite the opposite. We learn and then apply that knowledge to suit our lifestyles. Keep it simple people!

Sign up by clicking the NUTRITION TAB or email me: michelle@michellecfitness.com

Januray 13 2014   rockin abs

 

These pictures were taken 3 months apart and were the result of loosening up on food restriction and LESS gym time! I’m no super hero…I just like to share what I know :)

Hope to see you there,

Michelle

Clean Eating for Energy: A Day in the Life

Hello Fit Peeps!

If you’ve followed my blog at all, then you probably catch the fact that I truly believe in the healing power of food. Proper nutrition can do far more than slim your waistline, it can help prevent disease and amp up your natural energy. My daily intake looks pretty similar every day, so I thought I’d give you a peek inside my many meals today :)

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I wake slightly before 5 a.m. each morning and have about 16 ounces of my green juice during quiet time. This gets pure nutrients into my system first thing in the morning and sets me up for the day as well as for the workout that happens at 6:30.

Post-workout (normally cardio conditioning), I take in my FAVORITE shake in the world! Right now I actually alternate between Tropical Strawberry Shakeology in coconut water OR Chocolate Shakeology with almond milk and peppermint extract. Either way, it’s another dose of whole foods directly to my system. This keeps my digestive system running optimally and keeps my energy reserves stored for the next few hours.

After my morning clients (usually around 9:30 or so) I have a steaming bowl of oat bran, 3/4 scoop vanilla whey protein from BSN, and 1 tablespoon of flax seeds. This is quickly becoming my favorite meal as it’s my main source of whole grains :)

Lunch is usually around 11:30 or 12 and is shared time with my daughter. The majority of the time I have 2 cups of spinach, 1 can of tuna, 1 chopped green onion and a dressing made from the juice of 1 orange and a tablespoon of olive oil. Easy, refreshing and energizing all at once. If I’m more in the mood for warm food, I’ll have some veggie soup and chicken OR the meal below…

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My 2:30 meal is meant to energize me for my 3:15 heavy lifting workout. It usually consists of 4 ounces grilled chicken, 1/2 baked sweet potato and a small side salad if I want.

Post afternoon workout meal is super simple: 1 scoop Syntha-6 protein in 8 ounces water. Shake, drink and SHOWER!

Dinner is usually a repeat of either lunch or the 2:30 meal (the portions are small enough to be spaced out optimally. If I am not hungry by my next meal time, I double check my portions or any snacks that may have snuck in). Dinner is usually at 5:30 (my times are NEVER completely consistent).

After dinner I head off to boot camp and since I stay quite active there I can be quite hungry when I get back slightly after 8:30 p.m. so I’ll have an “ice cream” made of casein protein, almond milk and LOTS of ice :) My hubs usually makes it for me while I’m driving home if I give him the heads up. After that, it’s talking, reading and lights out and eyes shut by no later than 10.

That covers my normal days. I know you look at this and think “WHOA! That’s a ton of food!”, and you’re right. The thing is my portions are small so I don’t overwhelm my body with a large workload at any sitting. If I was a calorie counter, my meals would range from 150-300 cals each. The average American is thought to pack away over 800 cals per sitting…which explains a lot.

Eating small and often ALONG with making sure you’re eating the majority of your diet in whole foods, you’ll be sure to have better energy, greater strength and performance as well as reap the disease prevention benefits of clean living.

I do have some go-to snacks for super busy days:

  • KIND bars
  • QUEST bars
  • fruits and veggies in baggies
  • Shako treats:

1 scoop chocolate shakeology

1 cup minute oats

1 cup unsweetened applesauce

1 tablespoon natural peanut butter

Mix together, roll into balls or shape into squares and freeze for 15-30 minutes.

Peace, Love and LUNGES!

Michelle