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 @getfitwithhope@gmail.com
or by visiting my site www.hopebeel.com 

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.

Hopes Beauty Buzz

Okay, I get a ton of questions on what beauty products I use daily, so I decided that I will be posting here and there about my current obsessions. I'm far from a beauty guru, but I know what I like.
Click Title for Link for product

1. Herablife Skin Care line-
A full line of everything you need for your daily skin care needs, I have super sensitive skin and I'm also a freak about anti aging! Every product in this line smells amazing and I'm obsessed with whats its done for my skin. I suggest you starting on the advanced programs o that you get the scrub and mask as well"heaven" You can order from my site below.

2. Lay and Go Makeup bag- 
so I was tired of having 3 separate makeup bags and starting googling for the best bag around and wall-a i found this gem! I didn't know what to expect until it arrived and I've got to try it out myself, i will never use another bag! Seriously, its the perfect size and if you're like me you usually stroll your makeup all over your bathroom counter every morning and most times you don't have time to put it all away? Well with this you just scrunch it up and go! NO cleaning!!

3. Frank Body Scrub-
We all know ho important failing exfoliation is but we don't all do it, not only does frank smell exceptional but it makes your skin feel amazing!

4. Sally Hansen Air Brush Legs-
Ever run out of time? Well this is me always when it comes to getting a spray tan, and lets be honest, if you can't tone it tan it. So this is one of my biggest secrets;) I seriously can spray myself in 10 minutes and it looks flawless, plus those imperfections are hidden and its waterproof, score!!!! I usually stock up so that  never run out! I use dark glow.

5. The Body Shop Body Butter-Coconut
Moisturized skin is key to keeping your youthful glow, i hate dry skin so I'm constantly looking for the best lotions around. This body butter is true to 24 hours moisture and smells amazing. Best part is that its not sticky.

6. Its a 10 Miracle Styling Serum-
It does 10 incredible things to your hair before styling without weighing it down. For those of you who font know I have extensions and I need to do anything I can to maintain my "hair" this product works best for me!

7. Pump It Up Spritz-
Bet you've never heard of this? I hadn't either until i was at a shoot and my hair stylist used this on my hair! Its incredible, you just spray before you curl and it hold so well without making your hair hard or sticky!!! I highly suggest using this instead of spraying tons of hair spray that will weight you hair down and dry it out.

8. Soothing and De Puffing Eye make Up Remover from Almay-
Ive always had puffy eyes, so I love this stuff. I try to be extra careful while cleaning around my eyes, this works wonders for getting the eye makeup off fast while soothing the area.

9. Hair Expertise: OleoTherapy Deep Recovery Mask
I try to do a mask on my hair once a week, this works great! Plus its not $30.00

10. Marrakesh Endz-
Split ends are the worst and makes your hair look so dry and brittle. This is a great quick fix! You can add to your hair wet or dry to smooth the ends without making it oily, my favorite part is the scent!!!!

Cabbage and Sausage

I was watching Chopped on the Food Network Channel and they had to cook with cabbage and it struck my taste buds. I love cabbage but haven't cooked with it in a long time. So I decided to make this dish! So simple and delish! 

Ingredients:

-turkey sausage chopped 

-cabbage chopped

-1/2 onion chopped 

-pepper

-garlic powder 

1. Sauté turkey sausage in pan

2. Once browned add in chopped onion and cook until golden brown

3. To finish it off add your chopped cabbage and seasonings and cook until cabbage is wilted. 

Note* I didn't add any salt because the sausage has plenty. 

Enjoy 

Cacao Chip Protein Cookies

So, I know I have been missing on here lately, but I promise to post more!!!
Do you ever want something like looks and taste unhealthy but isn't that bad for you? Well here it is!!!!
I have been making these lately and LOVEE them.

Ingredients:
-1  cup oat flour, or almond flour
-2 vanilla protein, I use Herbalife Vanilla PDM
http://catalogo.herbalife.com/Catalog/en-US/Weight-Management/Protein/Protein-Drink-Mix
- 1/4 cup melted coconut oil-. 1/2 cup Stevia
- 1/4 cup Cacao chips, I purchased the unsweetened ones from Whole Foods
- 1 egg white

1. Pre heat oven to 350 degrees
2. Combine all ingredients and mix well, I used a hand whisk
3.Sspray baking sheet with coconut oil spray
4. Roll dough into small balls and slightly press down on baking sheet
5. Bake for 10-12 minutes, until golden brown.

To be honest I don't know how well they hold up because Justin and I usually devour these before they have time to cool!!!

Chicken Meatballs

Ingredients:
-2 lbs ground chicken breast
-1/2 cup whole wheat bread crumbs
-2 egg whites
-1 link of turkey sausage(I found mine at Whole Foods), minimally processed*
-1/2 cup tomato sauce(I used Whole Foods 365 brand)
-garlic powder
-onion powder
-salt
-pepper
Topping:
Tomato sauce.
1.  Pre-heat oven to 350. Combine all the ingredients in a bowl and mix with with you hands, make into medium-large balls, set aside
2. Heat a skillet on med-high heat, spay non stick, and brown the meatballs on all sides, make sure not to cook all the way through.
3. place on pan and bake for 20-25 min until cooked all the way through.
4. Top with heated tomato sauce.
5. Enjoy

Side salad:romaine, spinach, cucumber, tomato, and parmesan cheese.

Dressing: olive oil, lemon juice, salt, pepper.

Chicken Stuffed Poblano Peppers

 Ingredients:

-4 large poblano chiles, I used 5 small

-2 medium tomatoes, chopped

-1/2 medium white or red onion, chopped, I used red bc that's what's -I had in the kitchen 

-1 large clove garlic, chopped, or 1 tsp of pre chopped garlic 

-1 tsp. dried oregano, crumbled

-1 tsp. ground cumin

-Kosher salt to taste 

-2 cups shredded cooked chicken, 

-1 cup cooked brown( pre cooked bag)

-1 cup low fat cheese (about 7 oz.)

-1/4 cup chopped fresh cilantro

-1 Tbs. lime juice

Topping:

Greek yogurt

1.Set broiler to on

2. Line a large rimmed baking sheet with foil.

3.Slit the chiles from stem to tip and set on the baking sheet. Broil, turning every few minutes, until blackened all over, 5 to 8 minutes. 

4.Let cool slightly, peel off the skins, and cut out the seed cores, leaving the stems on. Turn the chiles inside out, flick out any remaining seeds, and turn right side out. Make sure to get all seeds out, some of my peppers were fairly spicy. 

5. Purée the tomatoes, onion, garlic, oregano, cumin, and 1/2 tsp. salt in a food processor or blender. 

6.Heat a 12-inch skillet over medium heat. Add the purée and cook, stirring frequently, until the liquid has evaporated and the mixture looks thick and pulpy, 8 to 11 minutes. 

7. Stir in the chicken and rice, and then the cilantro, and the lime juice.  At the last second. 

8.Divide the filling among the peppers. And top with cheese. 

9. Broil the peppers until the cheese is melting and the top is beginning to brown, about 4 minutes. 

10. Top with a dollop of Greek yogurt and enjoy:)