Fitness Meal prep Tips 21 day fix

I'm so in love with this spice shop here local I will be posting a blog about it on Tuesday. 

I used the Espresso steak rub. It was amazing!!

I love how rich and full of flavor it was. It was so nice to have a different tasting spice I've never had before so each week i'm going to try a few new spices for the meat for meal prep! 

The best way to spice up your ordinary meals is to try something different. Even if its just a little spice!

 Just because your trying to be healthy and loose weight doesn't mean it can't taste AMAZING!

Its all about the portion and not over eating.  

 Tupperware full of meals for the week. I never have any excuse not to eat or not to eat right!

 Boneless chicken breast I used Butcher's rub on half and Gourmet pepper blend. Both spices were so amazing I can't even pick a favorite! 

How to cook: 

Chicken Add spices then -cook on grill low for an hour- Makes them so moist 

Steak- Marinated over night then added Spice rub and cooked on the grill for 35 mins 

Veggies- Steamed for a few mins the more you cook them the less nutrition value.

Tips for meal prep.

 Feel free to send me an email if you would like more tips or recipes. 

• Start with a plan. 
  • Make a list of everything you want to prep for the week. Use your weekly menu if you have one or decide on basic staples that can be used in a variety of meals (like meat, beans, grains etc). Try dividing your list into sections like oven, stove, no-cook etc so you have a clear picture of what needs to be done in each area of the kitchen.
• Multi-task.
  • The best way to ensure you get the most out of your allotted food prep time is to make sure you’re doing multiple things at once. You could, theoretically, have something in the crockpot, something in the oven, a couple things on the stove and be chopping vegetables on the counter all at once.  This is where your list comes in handy! Think long term and start crockpot and oven items first. Since baking typically takes the longest, I always make sure I have something on-deck, ready to go into the oven when the previous thing comes out. I always try to make at lease the next 3 days meals 
• Don’t go overboard.
  • Most leftovers are only safe in the fridge for 3-4 days, so don’t prep more food than you and your family can finish by Thursday if you’re doing your prep on Sundays. Remember that if you reach Tuesday or Wednesday and realize you have too much food you can always freeze a few things. Freezing things is key if you make too much!
• Double the recipe.
• If you’re making something like soup, burgers or casserole, consider doubling the recipe and putting half in the freezer for later. It won’t be much extra work for you and it’s an easy way to make sure you have food on hand for busy weeks when you don’t have time to food prep. Its not easy but if you take the time to plan ahead you never have time to fail! Think about it!

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21 day fix Slow Cooker Buffalo Chicken Lettuce Wraps recipe

I'm working on a new me. Not because the old me is bad but because the old me can IMPROVE. 

If you want to know more or would like help accomplishing your goals please send me and e-mail. 

Recipe

*Start with an onion and some garlic.

*Chop up half the onion and about 4 small cloves of garlic.

*Place a large package of chicken breasts in the slow cooker.  (My package was 3 pounds.)

*Sprinkle the onion and garlic on top of the chicken breasts.

*Pour in 2 cups of chicken broth.  (Make sure it covers the chicken completely.  

*When the chicken is finished, remove the breasts to a large bowl.

*Reserve about 1 cup of the cooking liquid.  Discard the rest of the contents of the slow cooker.

*Using 2 forks, shred the chicken.

*Add the chicken back to the slow cooker.

*Pour in the buffalo sauce.  (I started with 1/2 a cup, but added more.  As you mix it in, you’ll see if it’s too dry or not.)

*Add in some of the reserved broth.  (Again, I started with 1/2 a cup ended up using about 1/4 cup more.)

*Mix well, then cover and cook on high for 30 more minutes.

*While the chicken finishes cooking, wash and dry some romaine lettuce leaves for the wraps. 

*When the chicken is finished, transfer it the same bowl you shredded it in.

*When the chicken is finished, transfer it the same bowl you shredded it in.

*To make a wrap, pile the chicken onto the lettuce.

* I also added black beans 

This is simple and easy I love making this you can change it up and add whatever you like. 

 

Check out my other Blog post on Yummy 21 day fix  recipes

                                            steak stir fri

Veggie Stir-Fry with Ginger and Garlic Recipe

 Chicken Shish Kabobs Recipe

21 day fix yoga

Have you tried 21 Day Yoga fix?? I love it. I have noticed a huge change in my upper body strength and that's huge for me. My weakest part of my body is my upper and I've been working really hard on building it up and to finally see and feel the change I've been working so hard towards is so rewarding. 

There is nothing better then waking up A stronger version of who you were yesterday.

I love Doing Yoga with My Daughter. She requested to do Yoga on the beach. So on this beautiful day we went to the beach for a Yoga Fix session. 

We always make sure we fit it in our daily routine.  

She loves finding new poses she can do and I love seeing her so excited to do it. 

We as parents need to remember our children are little sponges and love to listen and watch everything you're doing. So if your making good choices in life you're child sees that and will start to do that as well. My Daughter is very strong minded and anytime I try to convince her something is healthy she will absolutely refuse just because she wants to make her own choices. There's nothing wrong with a strong minded person! That's why my motto daily is Do in life daily what you would want your child to do. I made A container with lots of veggies to snack on at the beach and I didn't bother asking her if she wanted any and she instantly seeing me eating them she asked if she could have some. Problem solved. 

Have you ever wanted to stream your workouts directly to your TV, computer, or tablet? 

I was able to do my workout at the beach and it was amazing.

 I love having Beach Body On demand because I'm always busy and on the go I never have any excuse to miss a workout. Being able to use it anywhere make it easy to stay on track. I have goals to accomplish and I refuse to let anything stand in the way. 

Not only do you get to stream your workouts anywhere you want but You also get discounts on Beachbody workouts, Shakeology  and get to try new workouts before you buy them on DVD? Team Beachbody Club allows you unlimited streaming access to hundreds of workouts in the digital library. That means you can stream many of the most popular Beachbody workouts—like P90X and INSANITY—right to your laptop, tablet, or mobile device—anywhere you have an internet connection. You can also stream directly to your TV using Roku, Amazon Fire TV, and Chromecast. 

21 Day Fix Approved Meal Plan - Steak and Veggie Stir-Fry with Ginger and Garlic Recipe

My 21 Day Fix containers come every where with me because 

I believe 110%  every meal should be measured out to the portion control that your body needs. 

The biggest problem with eating is OVER EATING. 

Lets end this trend and remember portion control is your best friend and Honestly some people say those look small but I have showed you the exact portion on the plate and in the containers you cant tell me that's not enough food. I was full before finishing it.

 Steak and Veggie Stir-Fry with Ginger and Garlic Recipe 

Stir-Fry:

2 tablespoons Chinese rice wine or dry white wine

2 tablespoons soy sauce

2 tablespoons coconut oil 

1 pound flank steak, excess fat trimmed, cut 

 across the grain into 1/4-inch-thick slices

1 large red bell pepper, cored, seeded, cut into 1/4-inch-wide strips

8 ounces sugar snap peas broccoli

2 large garlic cloves, finely chopped

2 tablespoons finely chopped peeled fresh ginger

3 large scallions (white and green parts), thinly sliced on the diagonal

1 teaspoon toasted sesame oil

Fresh cilantro leaves, for garnish

2 teaspoons toasted sesame seeds, for sprinkling

To cook the stir-fry:

In a small bowl, mix 1/4 cup water, rice wine, and soy sauce; set aside. Heat a wok or large skillet over high heat. Add 1 tablespoon of coconut oil and swirl it to coat the cooking surface. Add the beef, spreading it out in a single layer, and cook, without stirring, for about 2 minutes, or until well browned on the bottom. Transfer the beef to a rimmed baking sheet.

Add the remaining 1 tablespoon coconut oil to the wok, then add the bell peppers and sugar snap peas broccoli, and cook, stirring often, for about 2 minutes, or until the vegetables soften slightly. Stir in the shallots, garlic, and ginger, then stir the oyster sauce mixture, add to the wok, and cook, stirring often, for about 2 minutes, or until the vegetables are crisp-tender and the sauce has reduced slightly. Return the beef and its accumulated juices to the wok, add the scallions, and stir for about 1 minute, or just until the beef is heated through. Stir in the sesame oil and remove from the heat. I always make enough to have for lunch the next day. Im always busy and I find it easy to have my meals already ready to go rather then maybe having no time and having to stop at fast food or something that I don't want. Remember if you fail to plan you FAIL. So lets not let anything stand in the way of getting to the goal weight you are working towards. 

I will give you a quick overview so you have an idea of what's going on here when you are starting 21 day fix

I'm in the 1,200-1,499 calorie range (which is the lowest range), 

therefore, I am allowed each of the following in one day...
3 Green Containers (veggies)
2 Purple Containers (fruits)
4 Red Containers (protein - note that a scoop/packet of Shakeology counts as 1 red container, and then you need to take whatever you add to it beyond water/ice into account)
2 Yellow Containers (starch/grain) 
1 Blue Container (healthy fats --- includes things like avocado and a variety of nuts and cheeses)
1 Orange Container (seeds/21 Day Fix dressings)
2 Teaspoons (a variety of nut butters and oils --- note: a teaspoon is not included in the package)Here's how I've been spreading my containers out through the day:

21 DAY FIX MEAL PREP RECIPE

Quick and easy Fresh Chicken Salad Fast lunch

Romaine lettuce
Carrots
Green and Red pepper
Broccoli Sprouts
Sunflower seeds
Chi seeds
Ground Chicken  
homemade garlic dressing
Ground pepper
You can add or take out anything you want. 

When you really don't have the time to meal prep this is super easy and fast. 

I made enough for three salads because today i'm on the go with photo shoots I wont have time to stop home and I would rather be prepared then to stop at a fast food place. 

Failing to plan is planning to fail!

 Our body isn't meant to skip meals or over eat. Its meant to be fed healthy food in the right portion to fuel your body. Have you ever heard the saying you get what you pay for?! Well that's my motto because if you eat Cheap, fast and greasy your body will give you what you paid for. Sluggish, lazy, no energy, frumpy, and weight gain and possibly cancer or some other disease. If you fuel your body with the right foods your body will re-pay with Healthy life, Tons of good benefits and give you all the fuel your body needs to continue threw out the day no matter what your doing eat CLEAN. I think the best time to meal prep is when you get home for the day make at lease meals for two days. Your excuse is the reason you are not succeeding. If you would like any help with clean eating, tips, tricks and recipes send me an email and I will be in touch. If you would like any info on 21 day fix or shakeology please ask.

            Our bodies are not meant to deal with fake food

Yoga

Lead by example Bedtime yoga with my Daughter. I love so much that she wants to do yoga with me.  Always remember your little is watching you and learning. Always involve them! They can learn so much more if you just let them. I think sometimes as parents we forget we are their biggest teacher and if you have a healthy lifestyle so will your child as they grow up and in the world today I think its something that is highly important. If we want our children to live long happy life we must teach them the ways now. 

END THE TREND OF OBESITY SIGN UP TODAY TO GET ME AS YOUR FREE COACH

21 day fix approved meal prep portion control

1green 1 red. I made Yummy Lean garlic steak stir fri 21 day fix approved. So delicious. So often I have people ask me are you sure you won't be starving just using those two little containers for food for each meal and my answer is always no because they are the perfect portion for everything I eat I feel full after each meal. Always!! Take care of your body ask me how to get healthy. I would love to help. 

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