Trainer Tip of The Week

Welcome New Year!!

By July 5, 2017 No Comments

This is YOUR year, set yourself up for success. We have all heard that losing weight and “getting healthy” requires more than just exercise. The biggest hurdle that many of us face is changing our diet and finding the time to do so.

So, how is it done?

The answer…..Meal Prepping!

Meal prepping is not one-size fits all but it can be summed up into several steps:

  1. Plan – decide what you are eating for that week. Be sure to include breakfast, lunch, dinner and snacks. You do not have to make every meal but I recommend prepping the ones you know are the hardest for you to stay on track. For me, that is lunch and snacks because I am never home. If you are always running late in the morning, maybe a prepped breakfast is what you need. If you get home and are exhausted at the end of the day, have your dinners ready. For all other meals you can cut down on prep time by having it all ready to go; pre cut vegetables, pre-cook grains, etc.
  2. Shop – with your list in hand hit the store. But only buy what you NEED and what foods will keep you on track. Buying the same thing may seem boring but remember that you can get plenty of variety by changing up your spices,  vegetables and cooking methods.
  3. Cook – with your meals in mind get out the ingredients you need. Also, make sure you have adequate storage containers ready (those lids seem to run away). Try and multitask. Have one thing in the crockpot, vegetables roasting in the oven on one rack and a protein baking on the other. On the stove, get your water boiling for a batch of rice or beans or boil some eggs.
  4. Assemble – once it’s all cooked and cooled down its time to portion it out. Keep in mind your goals when bringing it all together. Fill your containers with your prepped meat, veggies and whole grains being sure to pay attention to serving sizes. Close the lid and separate them in the fridge so you know what is what and when it’s to be eaten.

I hope these steps give you a good idea of how to manage your time in the kitchen and that you use them to make this year successful! Of course if you have any further questions ask any of the trainers and we will gladly share how we personally prepare for the week. Below, I am posting several of my favorite things to prep so you can have several ideas.


 Roasted Sweet Potato ‘fries’

2 large sweet potatoes, peeled

Olive oil spray

Spice of choice

Peel and cut potatoes into 1/4 inch thick strips. Lay flat on a baking sheet (I line w/foil so I don’t have to wash it), spray with olive oil and sprinkle with spices. Place in the oven at 425 until soft…15-20 minutes.


 Fajita Chicken & Veggies

2 frozen chicken breast

1 bell pepper

1 onion

1 Tbs taco seasoning

Optional, small can of tomatoes or green chili

Place the chicken on the bottom of the crockpot, sprinkle with the taco seasoning. Slice the pepper and onion and place on top of the chicken. Cook on low….time depends on crockpot and available settings.

 When it’s done, the chicken will easily shred.


 Lentils

1 cup dry lentils

1 Bouillon cube

Add one cube (any flavor) to a pot of water and bring to a boil. Rinse the lentils until water runs clear. Add the rinsed lentils to the boiling-flavored water. Stir. Let the lentils cook at a med-low temp for 20 minutes and then drain. (If you prefer a softer lentil cook longer.)


Baked ‘boiled’ Eggs

Preheat oven to 325

Place raw eggs into a muffin tin.

Bake for 30 minutes.

If you want to peel them immediately, place the baked eggs into a bowl of ice water to cool and the shell will easily come off.


Cider Vinaigrette Dressing

This is a salad dressing but I love it so much I will use it on veggies or chicken and fish too.

2 Tbs Apple Cider Vinegar

2 Table spoons Dijon mustard

1 Tbs honey

1/4 tsp garlic

Salt and pepper to taste

2 Tbs olive oil

**i do not add the olive oil, i prefer the bolder flavor when it’s left out**

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