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Saturday, February 28, 2015

Meal Prep 101

Okay, so you see all the fit gurus talk about meal prepping and trust me its not just a 'thing' its real and its important.  I highly suggest meal prepping to all my clients. Why is it so important you ask?

1. Be prepared-if you're like me, you will justify anything when you're hungry. this way you have no excuses and always have your food with you.
2. Stay on track -the best way to get results is to not miss meals, and when you're busy its tough to remember when to eat, or find the time to get food.
3. Save money-lets face it, you can easy spend over $40.00 a day on eating out. Buy your groceries in bulk from a wholesale store like Costco or Sams.

Typical meal prep
protein, complex carb, and green veggie.

I like to stick to whole foods and I cook in bulk.

Example of Meal prep-Prep Time 40 minutes
8 large chicken breast grilled
4 cups cous cous
5 cups of cooked green beans

This is just one example, I typically make a menu f 4 or 5 meals and 3 different snack ideas for the week so that I have options.

For more meal prep ideas join one of my challenges by emailing me
or by visiting my site 

Wednesday, February 25, 2015

The Importance of Stretching

Lets talk about stretching, I know it may not sound like an important topic, but it really is and I know that I personally neglect it from time to time. I also know that once i stay consistent with it, i’m not as sore from my workouts and have more range of motion.

Top 3 reasons why it is important
-blood flow to the muscles which help reduce soreness.
-decrease to injury by gradually elongating your muscles
-posture, funny story I was getting a massage one day and my masses told me that if i didn’t start stretching and getting massages regularly that I would eventually have a hump back, needless to say, i get massages regularly now and i also stretch so that this doesn’t happen.

Do you stretch before of after your workouts?
I suggest to SKIP pre workouts stretch, ALWAYS warm up to get your muscles warm but focus on stretching in between sets and afterwards.

Things to try
Yoga,helps release tensions mentally and physically. I personally love Bikram Yoga its a 90 minute class that includes 26 postures to work your body inside and out.

Foam Rolling Helps massage muscles and release tension on trigger points.