Workouts, Fitness, Nutrition, Motivation and More!
Time: 20 minutes Yields: 1 flatbread (I mass produce this recipe for meal prepping) Macros: 38c/12f/45p Calories: 119 Ingredients: 2 white mushrooms 1 tbsp tomato paste or bbq sauce 1/3 bell pepper 100 grams pulled chicken breasat (recipe below) 1/2 cup spinach 1 onion 6 cherry tomatoes 30 grams light mozzarella 1 Flatout thin crust flatbread (see image below) garlic powder Steps: The night before …
Meals this week include: Breakfast: Oatmeal with chia seeds and 3 hard boiled eggs Lunch: Chikudo (Recipe to come later this week) Dinner: Zucchini noodles w. pesto, cherry tomatoes, parmesan and wild salmon Snacks include: raspberries, protein waffles with greek yogurt and E.D. Smith no sugar added raspberry jam Macros for above food: 122c/50f/126p Calories for above food 1350 Left …
Meal prepping can be daunting but it doesn’t have to be! Here is a breakdown of what I do each week STEP ONE: DECIDE WHAT TO COOK Thursday I decide what I’m going to cook. Now that I’m tracking macros, this step takes me a bit longer because I’m new to it. However, I am LOVING basing my meals on …
I’m not a nutrition expert, personal trainer or macro expert. The following is MY experiences and thoughts thus far. For my meals check out MFP: Nikkijustgetfit What are Macros? Macros are macronutrients. They get broken down into: carbs, fats, and proteins. Is it hard to calculate your Macros? I avoided counting macros for weeks and months because I didn’t understand what …
For recipes to everything I prepped for this week click on the links below: Breakfast: Protein Pancakes Lunch: Super Easy Chili Dinner: Honey Mustard Chicken with Brown Rice (@fitmencook) FAQs: 1. Do I freeze anything? Because I only prep food for Monday to Friday I don’t freeze anything UNLESS i’m making waffles or pancakes. If I make waffles or pancakes I …
A quick, easy and healthy alternative to noodles! Cut spaghetti squash in half and scoop out seeds. Spray the spaghetti squash with extra virgin light olive oil. Place spaghetti squash face down. Bake at 375 for 45 minutes Use a fork to loosen the squash into noodles Add sauce and protein Enjoy! NOTE: Spaghetti squash freezes really well! I pre-measure the …
This full body tabata workout will keep you burning calories all day long! Do 8 rounds of 8 exercises. 20 seconds hard (as many as you can, no counting reps) , 10 seconds rest.. 8x. It works out to be just under 35 minutes. You can download a free tabata timer onto your phone which counts down both your 20 seconds …
Change doesn’t happen over night. It happens over weeks, months and years. The biggest factor in making change happen is consistency. Consistency with your workouts and more importantly your diet are the key factors in eliciting change. Working out every day will only get you so far if you don’t change what you’re eating. It’s really 70% diet, 30% gym. YOU …
Try these five ab exercises at home or the gym using an exercise ball. I promise you’ll feel the burn! You can do all 3 sets with rest in between or you can do each exercise once and work through them three times. 3 sets of 10 one legged push ups 3 sets of 10 push ups 3 sets of …
Progress can be measured in oh so many ways. For some, its the shifting number on a scale, the way your clothes fit you, the endurance you build, the weight you lift or how you eat. Most importantly, progress should be a change in how you love your body. Progress certainly doesn’t come over night. It’s something that’s earned through …
