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!

Whatsa Macro?

If you’ve checked out fitness posts on Facebook or Instagram, you may have seen the term “macro” mentioned within the post.  Everyone is talking about their macros and you may be wondering, whatsa macro?  Macro is short for macronutrients.  Let’s break it down.  Macro means large.  Nutrients are substances needed for growth and metabolism in the body.  Therefore, macronutrients are substances needed in large amounts for growth and metabolism in the body.  There are three macronutrients:  Protein, carbohydrates, and fat.

Importance of Protein

Protein can help you lose fat, build muscle, and improve your overall general appearance.  It aids in growth, tissue repair, helps with your immune health, makes essential hormones and enzymes, provides energy when carbohydrates are not available, and preserves lean muscle mass.  The daily recommended protein intake is 0.8-1.5 grams of protein per pound of body weight.  Currently I’m taking in 1 gram per pound of body weight, putting me at 140 grams of protein per day.

Importance of Carbohydrates

Generally speaking, the majority of your caloric intake should come from carbohydrates (may vary depending on your specific goals).  Carbs are the body’s main source for fuel and energy.  They provide glucose to all of our tissues and cells in the body.  Carbohydrates are needed for the central nervous system and other main organs such as our brain, heart and kidneys to function properly.  Carbohydrates can be stored and later used for energy.  Carbohydrates also play a role in our intestinal health.  Your carbohydrate intake is your total daily calories less your protein and fat calories.  My total carb intake per day is 160 grams or 640 calories.  Again, the amount of carbohydrates you take in will depend on your current goals.

Importance of Fats

Contrary to popular belief, consuming fats do not make you fat.  Consuming an excess of calories, whether it comes from fat, protein, or carbs, makes you fat, not the intake of fat alone.  Now that we have that settled, let’s continue.  Fats help with normal growth and development, gives you energy, helps with the absorption of some vitamins, gives cushion to your organs, maintains your cells, and gives taste, stability, and consistency to foods.  There are three main types of fats:  trans, saturated, unsaturated.  Trans fat is the unhealthiest of all the fats.  It has been shown to lead to an increase in your bad (LDL) cholesterol and increase the risks of heart disease, diabetes, and strokes.  They should be avoided.  Trans fat is typically found in fried foods, fast foods, chips, cookies, etc.  For the most part it is found in all the foods we know we shouldn’t be eating anyway.  Saturated fat is not as unhealthy as trans fat, but it’s still not good for you either, especially in large amounts.  Saturated fat has been known to cause high cholesterol.  Saturated fats can be found in beef, veal, lamb, pork, butter, lard, and cream just to name a few.  Intake of saturated fats should be limited.  Unsaturated fat has been shown to decrease the risks of heart disease as well as lower your bad (LDL) cholesterol.  Unsaturated fats are most commonly found in fish, nuts, nut butters, avocados, olive oil, and seeds.  The majority of our fat intake should come from unsaturated fats.  Fat should be 20-30% of your diet.  Personally, I choose 25%.  My daily fat intake is 44g.  Calculate your macros here.

For myself, this is the diet that I am currently following.  If I were competing, I would follow a stricter plan or incorporate some form of carb cycling to get my desired results.  At times, people take the IIFYM approach to the extremes.  Some will consume a lot of unhealthy foods and then give the excuse that it fits their macros.  Yes, at times I will have Oreos, skittles, or peanut M & M’s and yes, it does fit into my macros but there’s a downfall.  Per example, 1/4 cup of skittles is 37g of carbohydrates with no nutritional  value.  They’re 160 calories, contain 1.5g of fat and 30g of sugar.  1/4 cup of fresh pineapple is only about 5-6g carbs and provides vitamin C.  The pineapple is only about 20 calories and only has about 4g of sugar.  It’s obvious which snack would be more beneficial to you but if you just have to have the skittles or your favorite snack, have them; just know that you are giving up a lot of calories for non-nutritional foods and will need to adjust your macros accordingly.  Many people feel less restricted when following the IIFYM method.  Which method of eating works best for 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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