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

Want to train with me? New services offered.

You’ll see a lot more happening around the site in the next few weeks. I’m opening up some new services I have been working on so that YOU can reach your personal and physical goals.

Check out what’s coming SOON:

ONLINE PERSONAL TRAINING

This is designed for those who either can’t get to me, can’t get a spot, OR find themselves ready to prod their own hiney out of bed and get it done! If you’re in that last category, then we have something in common: awesomeness :)

What does it include?

  • Macronutrient calculation and meal planning help individual to YOU and your goals
  • Macro adjustments as needed
  • Strength training plans adjusted to suit your goals AND your current abilities and facilities (no gym, no prob)
  • Cardio/conditioning programs for body fat loss
  • Tips and tricks

Who is it for?

  • Competitors (novice and experienced) looking for an edge and fresh concepts
  • Athletes needing conditioning, strength and nutrition for their sport
  • Youth athletes seeking and edge to a scholarship
  • Athletes who have struggled with injury and need help getting back on top of their game

Need more info? Email me at michelle@michellecfitness.com

Cost varies based on the length of training.

 

SPECIALTY DIETS

Feeling low on energy ALL THE TIME?

Having trouble focusing?

Do you feel the need for a nap right after you eat?

Struggling with achy joints?

Did you know that even a small food intolerance OR yeast buildup can cause these symptoms and many more?

I can help guide you through getting to know what could be plaguing you in a safe and effective way.

Each case is handles individually and I do also work with doctors. Email for info: michelle@michellecfitness.com

 

QUICK DROP

What is it?

This program is designed for a guaranteed weight drop, as fast as SAFELY possible. I utilize the highest of safety standards and stay in contact with each individual to make sure it is done correctly.

Who is it for?

Those in need of cutting weight quickly for a sports or insurance related issue (known as making weight). Nothing over 20 pounds on this one :)

Those who need a plan laid out and easy to follow. The QUICK DROP plan comes with easy to follow meal plans and effective workout plans to increase results.

Need more info? Shoot me an email michelle@michellecfitness.com

Cost is $250 for 4 weeks

 

21 DAYS TO HOPE

Are you truly desperate to lose weight?

Do you just not know where to even start?

Do you think, or have you been told, that surgery is your ONLY option?

All you need is 21 days to start changing the habits that put the weight on! You can do this, because others have.

In just 21 days, here’s what you’ll see:

  • Increased energy
  • Lower body fat
  • Water weight loss
  • Less bloating
  • Fewer gastrointestinal issues (acid reflux, gerd, IBS, etc.)
  • You’ll learn how to ditch the negative thoughts
  • You’ll find hope

Why wait? Get started by sending me an email and let’s talk about your goals! michelle@michellecfitness.com

 

Skype Sessions

These sessions are an hour in length and can cover any area where you feel you need a little more guidance such as:

  • Weight loss
  • Muscle gain
  • Proper exercise sequencing
  • Proper recovery
  • Supplementation
  • Nutrition
  • How to hush the negative thoughts that hold you back
  • How to embrace your changing body
  • How to get your family on board
  • How to handle haters
  • Special subjects for trainers as well

BRAND NEW 30 DAY GROUPS!

Want to get a trainer, but money is a little tight?

I am now offering 30 day challenge groups for Weight Loss and Muscle Gain (2 separate groups) that make your goals affordable and within reach.

Email now to get on the wait list michelle@michellecfitness.com

New groups start October 20th.

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NOW is the time to take it to the next level!

Michelle

 

 

 

 

Happy Monday! Switching the Diet for Optimal Results

Hello Babes and Beauties!

Hopefully y’all had a wonderful weekend. We were able to enjoy some great Ethiopian food here in Houston (at the Blue Nile, if you’re interested) and I was quite impressed :)

As I reefed this weekend (a result of a hard diet, ZERO alcohol and hitting ALL my workouts), it made me think about all of the confusion around diets.

First off, your diet is simply a makeup of what you ingest on a day-to-day¬†basis. So, the term “I’m on a diet” really doesn’t apply to your daily intake. What I have noticed to be increasing is the “need” to use that phrase so we can go hog-wild on the weekends. I see it over and over in clients and friends: we stay on track (at least somewhat) and then throw caution to the wind and pig out on the weekend. While there is no one food that will undo your efforts, there is such a thing as an excessive amount of calories in any given setting….and that can lead to trouble.

fatman-eating

Our bodies are built to adapt. This is a great fact to keep in mind when finding a coach. Your plans should be tailored to you. I have some templates and all, but I really do talk to my clients about goals, like and dislikes and all that goes into an effective, efficient and well thought out program. Your nutrition should not only match your goals or your workouts, but also your overall lifestyle. In my opinion, it is far better to know what works for YOU than what everybody else is trying out. It only makes sense that the food you ingest should match you. If your coach thinks differently, I would challenge it….

So what about things like competing? Even competition diets should be tailored to fit you better than your bejeweled bikini :) . Seek out a coach who knows about nutrition and how foods affect the body. That way, as your protein uptake is increased and you start to feel bigger…..your coach should be able to calm your fears and settle your nerves because they know this effect won’t last long and will pay off in tighter muscles in the end. Your contest prep shouldn’t be ALL losses ALL the time. You’re building a body and that takes a process.

Rockstar Training

For those with no competing on your mind, be aware of how food can affect your energy levels. Fad diets can crush your metabolism and make it harder to grow lean muscle, burn excess fat and fit into those jeans in the back of your closet. So, keep your mind focused on the nutrient content of the foods you are ingesting and reap the benefits of a clean and lean diet.

If you’re looking to start something fresh, check out the STORE for the nutrition package. If you have something much more specific, like a competition, please email me for consults: michelle@michellecfitness.com

Much love,

Michelle

THE Best Advice for Flat Abs and Weight Loss

CHeck out the My Fitness Pal APP for smart phone and www.share.com for expert help and tracking your calories and movement everyday!