Plan, Plan, and Plan Some More

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Plan, plan, and plan some more.  Have I mentioned that you should plan?  When setting out to achieve your fitness goals, I have learned that it is key to plan, especially your meals.  Keeping up with a diet or meal plan can be tough, especially if you don’t plan ahead.  When you are crunched for time, it is so easy to stop by the nearest fast food restaurant to pick up a quick bite, ruining your diet for the day.  We’ve all stopped by the “Golden Arches” a time or two when cooking a meal just wasn’t in the plan.

Keeping up with a diet or meal plan can be tough, especially if you don’t plan ahead.  When you are crunched for time, it is so easy to stop by the nearest fast food restaurant to pick up a quick bite, ruining your diet for the day.  We’ve all stopped by the “Golden Arches” a time or two when cooking a meal just wasn’t in the plan.

So, how do you create a fitness meal prep, a weight loss meal prep, or a meal prep in general?  What should you cook?  How far in advance should you cook/prep your meals?  Many of these questions depend on you and your personal preferences.

One of the first things you will want to do is figure out your nutritional needs.  An app such as my fitness pal can give you a general idea of your daily nutritional needs.  If training for more specific goals, such as a competition, you should consult with a personal trainer to help you with your nutritional needs.

In a nutshell, meal prepping is preparing all/some of your meals ahead of time.  It’s like creating your very own fast food meal.  Once prepared, you just grab and go.  Of course, it does take a little time and effort, but it’s  definitely well worth it.  I personally only prepare lunch and dinner meals.  I tend to cook breakfast daily.

  • Pick a day of the week that you have extra time to prepare meals.  For myself, it’s typically on a Sunday.
  • You should know ahead of time what you will prepare.  Plan your grocery shopping accordingly.
  • Try to choose foods that can be cooked at the same temperature.  This will save you a little time.  For example, I may cook chicken breast, fish, roasted asparagus, and sweet potatoes in the oven at the same time.  They all cook at various times but utilize the same temperature setting.
    • I typically prepare two proteins, usually chicken and fish.  I’ll eat one for lunch and one for dinner.  I prep about 3 days worth of meals.  After 3 days I get tired of eating the same thing and my schedule permits the cooking of additional meals.
  • If you don’t have time during the week to do additional cooking, you’ll want to prepare your entire week of meals in one day.
  • Make sure you have plenty of containers for your meals.

Some of you may be thinking, “I have a family.  What are they supposed to eat?”  Great question!  My response is simple.  Encourage your family to transition into eating better and living a healthy lifestyle as well.  Initially, it may be a difficult task.  Be creative!  Make eating healthy tasty and enjoyable!

Initially, it may be a difficult task.  Be creative!  Make eating healthy tasty and enjoyable!  Eating healthy doesn’t have to be boring.  If you need assistance creating meal prep menus, see Easy Meal Prep for additional options and ideas.  Once your entire family is on board, you’ll find that having ready made meals is such a lifesaver!

If your days are anything like mine, you work, pick up the kid(s), ensure homework is completed, and then you’re hauling your children to their extracurricular activities.  A ready made meal would sure come in handy!  Give it a try and let me know what you think! Refer to clean eats for lists of foods and condiments and nutritional tips for a few guidelines.  Happy Prepping!

Miss Sherri

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Happy New Year

As the year comes to a close, this is the time that many of you begin to reflect upon your year, thinking about all of your accomplishments as well as areas of improvement.

As I reflect upon my own year, I realize this year has brought upon many changes in all aspects in my life; some good, some not so much.  Learning how to deal with the changes that occur within your life aids in your personal growth and development.  Have you had changes in your life that have forced you to grow?  I certainly have!

Traditionally on New Year’s Eve, people make New Year Resolutions.  By definition, a resolution is a firm decision to do/not do something.  Unfortunately, many people go year after year and never keep those resolutions.  Rather than making resolutions, it may be more effective to set goals.  By definition, a goal is a desired result or something you are aiming towards.  Therefore, if it is your desire to lose weight, eat healthy, etc., set a goal, not a resolution.  Listed are a few of my goals for 2016:

  1. Be a better me
    1. This is always a goal of mine.  This is something that I work on daily.  Daily, I strive to be a better Christian, a better mom, a better daughter, sister, etc.  The saying, “New Year, New Me” is very cliché, but, daily I’m striving to be a new and better me.  When you constantly remain the same, your situation remains the same as well.
  2. Better business woman
    1. This, and all of my goals could fit under my first goal because it’s all about personal development.  I have several business goals that I would like to achieve.  I am elated to report that I have already began putting them in place.
  3. Fitness, health, and wellness
    1. I’m sure this one doesn’t come as a surprise to you.  My goal with this is to remain consistent with both my workouts and my nutrition.  There are many times that I am not consistent with both of them at the same time.  I know that being consistent with my workouts and nutrition (at the same time) will yield the results that I would like to achieve.

What are your goals for 2016?  I hope everyone has a wonderful New Year!

 

Miss Sherri

 

All Wrapped Up, My Wrap Experience

All Wrapped Up!

All Wrapped Up!

Many people question me about this Crazy wrap thing.  Of course the most commonly asked question is, “Does it work?”  That’s the question that’s on everyones brain.  Well, the answer is, “Yes, It Works!”  I’m not just saying that because I sell the products, I’m saying it because it truly works.  As many of you know, I’m dedicated to a life of health and wellness and I enjoy helping others reach their goals as well.  Prior to selling It Works! products, I was always skeptical of wraps and especially waist trainers because it all seems too good to be true.  Although it’s hard for me to admit, I was wrong about the wraps (still unsure of waist trainers).  The more I looked on social media, the more I saw fitness and wellness gurus incorporating wraps into their training.  The most ideal thing to do is to wrap on a non-training day once a week.  Truth be known, over the last few weeks, I’ve been so busy getting things taken care of for my recent graduation as well as keeping my daughter straight as the end of her school year approaches that I have slacked on my workout routine and even my eating habits and unfortunately it shows.  In the upcoming weeks, the wrap will be part of my weekly workout plan but today I tried it out as the average individual that struggles with healthy/sensible eating and finding little to no time to incorporate working out but wants to see a difference in their body (sound familiar).  Needless to say, I was surprised with the results!  I haven’t been eating well, I haven’t been working out and I still lost almost 2 inches!  I can’t wait to incorporate this into my weekly workout plan!

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Let me tell you just a little about the application.  It’s a pretty simple process.  You open the package (you’ll notice a menthol smell), unfold the wrap, and place it on your area of choice (I chose my stomach).  I then used saran wrap to hold it in place.  It’s recommended that you keep it on for at least 45 min.  I kept mine on for 4 hours although I did measure at the 45 min mark just to see what kind of results I would get.  At 45 min I measured 1 inch smaller.  Initially, the wrap had a cool feeling.  It then had a warm, penetrating feeling.  I guess I can describe it by saying it literally feels like it’s working.  According to literature, you see the greatest results after 72 hours, 3 days.  I’ll update  you guys on any additional inches lost in a few days.  I didn’t have these results with the albolene challenge, so I’m excited for what’s to come.

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If you’ve wrapped, please share your results and any tips that you may have.  Happy wrapping!

In The Beginning

Oct 2011

Oct 2011

July 2014

July 2014

In the beginning of my fitness journey, I had no clue what I was doing or what I was really getting myself into.  Growing up and into my adult year I was always considered “skinny”.  I thought I could eat what ever I wanted and would not gain weight.  Boy was I wrong!  My reckless eating habits eventually caught up with me.  Initially, I was okay with the extra weight because no one was calling me “skinny”.  Apparently the weight gain was more out of control than I thought.  My mother purchased me a scale for my birthday, then weights with a workout video for Christmas.  Her subtle hints clued me in that I needed to make some major life changes.

Like most people, I thought losing weight meant do lots of cardio and that’s exactly what I did.  For about 2 years, my exercises consisted of the treadmill, running, and Wii fitness programs.  I performed them diligently and I did lose a few pounds, but nothing dramatic to write home about.  Last year I began to watch fitness videos on YouTube.  The young lady I was watching at the time incorporated weights into her routines.  I began to do the same I was following along but I still mostly did cardio workouts.

In January of this year, I made a conscious decision to make attempts to get fit and stay fit.  I immediately began surfing the net for workout programs that would yield the best results.  I came across the Butt Bible by Pauline Nordin.  I followed the program for 6 weeks.  For the first 3 weeks, I only did lower body.  I began to see results!  I continued with the program and also incorporated the upper body workouts into my weekly schedule.  The more I saw results, the hungrier I became, the more I wanted to workout and learn more.  Although I was seeing results, something was still missing.  I learned that I needed to change my diet as well to yield the maximum results.  If you ask me, maintaining the diet is the hardest part.

I eventually hired a trainer and competed in the GK Classic, a non-sanctioned competition held twice a year in March and August.  Thus far, I have only competed in one show, but have plans to compete in other shows along with the GK Classic next year.  I have learned many things along the way and still have lots more to learn.  The journey in the fitness world can be both exciting and exhausting.  The awesome thing is you are always working on a better you!

Disclosure

This blog is written by me personally. This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. The compensation received will never influence the content, topics or posts made in this blog. I am compensated to provide my opinion on products, services, websites and various other topics. Even though I receive compensation for posts or advertisements, I always give my honest opinion, findings, beliefs, or experiences on those topics or products. The views and opinions expressed on this blog are purely the my own. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does not contain any content which might present a conflict of interest.
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