Posts Tagged ‘food prep’

Client Success!!!

holidayThis is exactly what my client did…  She put her “wishes” into action and wait until you read her results!!!  This girl was a client of mine years ago and 8 weeks ago contacted me to start training her again.  She came back with fire, motivation, self discipline and a desire to make these changes a LIFESTYLE not a quick fix.  We agreed to train twice a week, made a nutrition plan, implemented it and here are her results:

8 weeks
7.8lbs LOST
BMI down 1.4 points
4″ LOST
Body Fat DOWN 5.8%

What is she doing that others are not??!!!  FOOD PREPPING.  She works 12 hour shifts so her schedule is very demanding.  She takes two days a week and prepares her meals, puts them in glass containers (portioned correctly) and freezes most of them.  Is this easy?  YES – once she nailed down the simple meals that she enjoys she stuck and is sticking to the basics.

I know this can be tricky when you are preparing meals for your entire family, but it’s do-able!!!  I food prep for my breakfast, lunches & snacks on Sunday’s and then keep our dinners very simple and have a few crockpot staples that work for busy evenings.  Please let me know how I can help you achieve your health & fitness goals.  Taking care of YOU first will make you a better person, friend, husband, wife, daughter, son, boss, c0-worker etc.  Food doesn’t have to be stressful or complicated.  Just stick to the basics of WHOLE FOODS cooked simply.  See Amy Approved for lots of recipes!!!!

I am proud of you miss anonymous client!!!!!!  KEEP UP THE AMAZING WORK!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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I CHALLENGE you to pack your lunch for 1 full week…

I CHALLENGE you to pack your lunch for 1 full week (5 business days).  If you go to lunch with a client I understand that you will eat the restaurants food (CLEAN GF choices) but if you go with an employee etc you CAN bring your food into a restaurant or choose to eat at home or office.

Please purchase this today (If you chose not to buy the dressing holder you can use a small glass container with a lid).

The night before please prep:
*1 big green salad (make it FUN like my salad in this link)

*Whip up the dressing in above link (It lasts in fridge for DAYS)

*Make one of the folllowing:
^Bake 2 sweet potatoes & store in glass container in fridge
^Make a batch of organic white or brown rice
^Bake 1 butternut squash

*Make up a mix of canned wild Salmon (I buy mine at Costco)
Here is what I love:
1 can wild salmon, Bubbies dill pickles, organic mustard, 1/2 avocado, celery & salt/pepper
Store the salmon in a glass container.  This will be enough for 2 lunches.

*Apples – have 5 in fridge ready to go

Workday morning:
Take your LARGE mason jar & put the sweet potato (rice or butternut squash) on the bottom (about 1/2 cup), shove the rest of the jar full of salad and 1/2 of the salmon mix you pre-made the night before on top.  Put the dressing into the holder and screw the lid on.  Grab an apple and you are on your way.  At lunch time pour in your dressing, shake & ENJOY!!!!  Eat the apple with your lunch.

It basically looks like THIS, but your starch will be at the bottom.

Are you up for this challenge??  Any questions??

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Acorn Squash Challenge!

acorn squash

Acorn squash is super high in potassium, Vitamin A & fiber. It makes for an amazing side dish and is awesome leftover. Just cut in half, scrape out seeds & coat with coconut oil & sea salt. (one below has brown sugar at Mr Bens request). Bake for 40 minutes at 375. I eat them cold with my lunch for the next 2 days. I challenge you to try acorn squash this week!!
Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Food Prep Tips – KEY to eating clean!!!

Food prep is a huge part of eating clean MOSTLY at your lunch time!  Here are a few reminder tips!

  • Hard boil a dozen eggs.
  • Steam 2 bags of kale.
  • Saute one head of chopped cabbage in coconut oil.
  • Roast diced squash.
  • Roast 6-12 sweet potatoes/yams.
  • Saute 2# of ground meat (beef, turkey, pork etc)
  • Slow cook 2-3# of chicken breasts or pork loin in the crockpot with sliced onion and peppers, a can of diced tomato and spices. Shred the meat when it’s done cooking.
  • Cook in a couple big batches. I do one big cooking day on Sunday and another small one during the week. The rest is heat and eat.
  • Make staple items like cooked veggies and meats which you dress up with different seasonings and spices.
  • Invest in an army of proper storage containers. It will keep food fresher longer than flimsy plastic wrap on top of a bowl! My favorite is Glasslock Snapware (online here or at Costco). It does NOT leak, and I prefer the idea of heating up glass better than plastic.
  • Wash and prep produce as soon as you get it home from the market (ex: slice or dice peppers, dice onions, etc) and store in individual containers.
  • Portion out all lunches, for example, for the week at one time.
  • Freeze extra portions if you make too much (works especially well for crock pot or casserole type recipes).
  • Keep a running shopping list on your phone so you can easily edit.
  • This sounds obvious, but don’t do a task twice if you don’t have to. Go through 6 hard boiled eggs a week? Do it all at once instead of 3 now and 3 mid-week. Learn what quantities work best for you and stick to them so you can go on autopilot at the market.

Devote a few hours one afternoon each week to food prep.  It gets a huge chunk of the week’s cooking out of the way!!!  These tips will help make your life easier and eating clean a guarantee!   Try some of these if you’re feeling stuck in a rut!

Amy Approved = Creating Harmony through Fitness & Whole Foods

ShapeItUp.com – YOUR Fitness Superstore

 

 

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Sunday Prep Day!

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Use Sundays to prep your food for your week to assure you eat clean!!! We smoked a whole chicken, salmon, chicken breasts, sweet potato wedges, broccoli, cauliflower & mushrooms. I also made a huge green salad, roasted an acorn squash & bought a bunch of avocados. This is also for our Sunday dinner but will make for amazing leftovers!

I bought Ben this smoker for his birthday / Father’s Day. We have found a new way to eat clean & we love the smoky flavor of everything!!!

Amy Approved = Crewting Harmony Through Fitness & Whole Foods

Check out Amy’s fitness superstore ShapeItUp.com!!!

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