Meal Prep like a Pro!

Meal Prep like a Pro!

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I’m sure even the newest members of Team Smart have heard me say ‘Failing to Plan is Planning to Fail.’ This is so important when it comes to preparing your food, no matter how long you’ve been counting your macros and how much you want you goal if your hungry and haven’t got your next meal readily available temptation is even harder to fit then normal. 

So how do you food prep best? It’s personal preference but here I my tips which you can pick and choose what will work for you. 

What you need:

  • Chinese takeaway containers (or other plastic/glass containers that suit you)
  • Zip lock bags 

The Ready to go Prepper

Now this one will only suit a few of you, and it might not be what you do each week, I recommend it when you know you have a busy week in front of you it allows for you to just grab and go with no prepping involved each day. Being 100% prepped means you have every single meals cooked & divided out in their appropriate containers/bags even labelling them for what meal you will be eating them at so they are ready just to reheat as you need. So once you have food prepped you will have a stack of containers in your fridge ready to grab and go and a few prepared packs on the cupboard that don’t need to be refrigerated. 

The 50%er

This is the easiest and most convenient option for most people and what I do 80% of my time, I revert to the top option close to stage days so I don’t have excuses when the cals are low. 

To be a 50%er you prep your veggies and meat in big batches ready to grab what you want each meal/day. With this option you pre-cut and pre-cook some of your foods. 

With your greens I do recommend only cutting them up and placing back in a large zip lock bag in your crisper so they are ready to grab and steam. With your carbs pre-cook, so cut and roast or steam your sweet potatoes & potato. Cook up your rice & pasta and place in one container large enough to fit them all in. Same thing with your meat either pre-cut and have in a ziplock bag ready to cook up, even add ur herbs and spices in here so the flavours really infuse. Or pre-cook your meats and place in a container big enough to keep them all in. These options allow for you to grab and weigh as you need or even the night before as you put you lunch & snacks together. But do make sure when adding into MFP you are using a version that is the same as how you have cooked, you can have a raw sweet potato weight if your sweet potato is dry roasted, it’s a heap different girls. 

The I know What I’m Eating

This is when you’ve worked out your week in MFP either Mon- Fri or Mon – Sun, but your putting together each day/meal. There is nothing wrong with this but it takes a little more commitment each day.

Regardless of what kind of prepper you are I alway recommend you have certain days of your week that you make time for meal prep, it allows for more success for your goal! Make sure you have plenty of high fibre veggies in your diet to hit those fibre macros with ease to allow a few treats, because no treats without fibre.

R.x

Are you interested in learning the ways of #TEAMSMART flexible dieting and training methods?

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Body Composition Scans

Body Composition Scans

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Each week we jump on our bathroom scales for our check-in but they really only give us our total weight, they don’t tell us how much of that in LBM, water or body fat.

Bathroom Scales

Some bathroom scales give you a reading of BF and unfortunately I wouldn’t bother with it if I was you. They are incredibly inaccurate when it comes to comparing the % of Fat, Muscle, Bone, Water. So just let the bathroom scales give your overall weight. Just like getting on a different set of scales can give you a massive weight difference, they just aren’t calibrated well from the start and I’m sure you don’t get them calibrated annually. Using it in conjunction with progress pics & measurements for a more accurate reading of your progress.

Inbody Scans

We’ve all wasted some money here. They have a massive sales pitch, they are often in your local gym or supplement store so you jump on because you want to know.

They can be up to 15% inaccurate with their reading, so say your 15% BF but the Inbody told you you where 30%.

They are greatly inaccurate like our scales because they can’t really measure the amounts in the body and when we are in high fluid times of our cycle it reads it as fat.

For example on 26th September 2017 I had a InBody scan that said I was:

51.4LBM

15.8kg Fat Mass

On the 9th October 2017 (just shy 2 weeks apart) my DEXA scan said:

46.06LBM

18.03kg Fat Mass

There is no way someone can gain that amount of fat mass and loose that amount of LBM in 2 weeks. It was after this I did some digging and found out the InBody scans where a waste of money.

Pinch Test

A much more accurate version of testing body fat but also take with a preverbal grain of salt when it comes to the calculation of your BF%.

The calculations of BF are done from 7 to 12 sites across the body. And for woman they aren’t normally on the fattiest point of our bodies. We also all hold fat differently so using the same locations for everyone won’t be accurate.

Instead if you’re doing pinches, pinch where you actually hold fat, take note of the number it provides and then just retest that location each fortnight/month and don’t don’t try workout a BF% from it. Because if those site measurements are going down, it means your BF is too.

DEXA

This is the most accurate way to understand your body composition. They are done at specific clinics or radiology clinics. And your body is scanned similar to X-Ray, Ultrasound etc to get a full body scan of Muscle, Bone & Fat. 

The final scan gives you a visual reading of muscle, bone & fat mass (see above image), and then it will give you the reading for ea in grams on your print out provided by the radiologist.

The disadvantage of a DEXA is location and price. A lot of small towns don’t offer the services and they cost about $80. But you don’t need to do this scan more than annually and you can leave it for a couple of years in between too. If you are going to do it I recommend going in fasted in the AM so it remains consistent. 

But of course you don’t need to know your LBM – BF ratio, use the cm’s and the progress pics to tell you how far you have come and prove to you how amazing you’re looking.

And don’t forget the other markers like: energy, mood, strength, sleep, sex drive, skin, etc. There’s more to health & fitness than weight loss.

R.x

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MEAL PREPPING FOR DUMMIES

MEAL PREPPING FOR DUMMIES

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MEAL PREPPING FOR DUMMIES

I think one of the most common things I see on client questionnaires or in my DM’s is, ‘I don’t know how to Meal Prep.’

Now this blows my mind! Because at the end of the day it’s just cooking! I think where most people are going wrong is that they are overthinking meal prep & planning.

80/20

To watch what you eat you don’t have to eat some extravagant over complicated meal, you also don’t need to eat boring, bland, dry food either. You should be eating the foods you enjoy (80%) with a few of the ones you don’t love but know are good for you (20%). 

Now if you looking at my 80/20 there and thinking Rowena you got it mixed up, I haven’t. I’m not talking about the 80% whole foods to 20% process/fun foods. I mean your diet should consist of foods you want to eat and enjoy eating and then a few of those things you know you should be eating even if you don’t love it…aka Broccoli.

Different Prep Styles

You also don’t have to preplan, precook & serve your entire week and eat the same thing for every meal all week. You can do that, its a super convenient way to do it if you have a busy working week. Instead you can prep a heap of carbs, proteins, snacks & veg so each day you can plan out what you feel like eating and according to what you have available in the fridge.

This also means you can say yes to that Lunch date with your Girlfriends because you will just make the rest of your day work around that meal.

Keep it basic in the Beginning

If you’re not really a great cook, then do keep it basic. Make your main meals a mix of protein, carbs & veg/salad. And Snacks can be the basics: nuts, fruit, veg sticks, dips, snack foods (chips, bars etc), protein smoothies, chocolates, ice cream etc. 

Take advantage of Seasonings

You don’t have to be creating extravagant recipes* to flavour your food. Either have a little herb garden or you can just used dry herbs and a variety of spices. These are going to add minimal macros (I never track them) to your meals, so season like crazy on your meats & veg. If your not sure what’s good with what google it!

*My Fitness Pal has an awesome feature for creating recipes so you can make a massive stir-fry or stew and know it’s macros. (check out this post on creating a recipe in MFP)

If you do want to be organised that’s simple

Sit down over your weekend and plan out your week (or the day you get your macro changes), do your groceries for what suits your plan and then get cooking. Cook everything your planning on eating, be smart put the longest to cook things on first so it is a faster process, layout your containers for Breakfast, Lunch, Dinner and your snack bags. And once meal at a time as everything becomes ready put them together and then chuck them in the fridge. Then you’re ready to go for the week.

So stop over thinking it, find a style of prepping that suits YOU and YOUR lifestyle best and get planning! It then just comes to your commitment and willpower to actually eat the meals you ahem prepped!

R.x

Access recipes & more with a #TEAMSMART Subscription or Coaching pack.

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Going Inward – Finding Your Zen To De-Stress

Going Inward – Finding Your Zen To De-Stress

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My sister was reading over some content I had created for my Online #TEAMSMART girls this week and she said at the end; ‘I forgot you do all that meditation stuff cause you start you fitness journey with yoga.’ I laughed, I laughed at the ‘stuff’ referral and that she assumed I had just stopped meditating cause my yoga practice had stopped. I actually started my journey with meditation, it lead to the yoga teacher training. 

10years ago I was in a bad place with; work, money, loosing friends that I thought where close to me, and thats when I found meditation. When I first started I would follow a 5min guided meditation app 3 times a week, I soon increased it to 10mins, then 15mins and then to everyday, I now either sit in silence or listen to a chant for 10mins 3-4times per week.

I too this day, honestly put meditation down as the reason I got the strength to get out of that dark place. In those minutes ea. day I had a chance to breath, clear my head of the workplace bullying, growing debit and the fact some of my friends stopped message back much less asked if I was ok, I was allowed to forget everything, and just breath, connect with how I really felt and then the old me started to shine threw. I got myself out of my hole, got my shit together applied for every job possible, told everyone I spoke to I was looking for a job, any job! And then the job come knocking, walked into the office of my then job and said ‘I’m leaving, here’s my 2 weeks notice and if I so much as hear a nasty word or see one look or snicker in the next 2 weeks I’m walking out the door.’ It was the businesses busiest 2 weeks of the year but Rowena was back, the REAL Rowena, the real Rowena had a set up balls but also had integrity hence why I gave 2 weeks notice instead of just walking out.

 

I think meditation is under appreciated by so many and shrugged off as a Yogi practice, but it is something I think would benefit everybody.

HERE ARE MY TIPS TO MEDITATION:

Use an App

Personally I can’t handle guided apps anymore, I find they interrupt me as I’m hitting my zen (that moment you connect and feel your internal sway, you honestly feel like your rocking), I prefer silence or a chant so I can feel the vibrations, even if I don’t chant with it. But for a beginner guided apps are great! Use the app to help you get into the routine of breathing and bringing your focus back to your breathing.

The apps I used to use are no longer in the store, but I suggest searching ‘yoga meditation’ in the store so you get something that is more targeted at going inwards. You could try the Headspace app, but I’m not a fan, tried it but just didn’t do for me. 

My Favourite chant is the Gayatri Mantra, there is so many versions of it on music apps so find the one you like the best!

Being present

The term “being present” is thrown around a lot these days. But I think it is about letting go of whatever else is going on in your life and focusing on the here and now. A physical practice that requires focus can give your frantic mind a break. This might just let the real you shine through.

There are many ways to turn inward. But for me it was about connecting with my body, being still and silent, undisturbed to connect with myself.

Pratyahara

Pratyahara is the fifth of the eight limbs of Ashtanga yoga. (my 2nd yoga education was in Ashtanga, try it it’s tough!) Nischala Joy Devi describes it as “Encouraging the senses to draw inward.” 

By eliminating distractions, you begin to see that everything you need is within you. That you already have the capacity for happiness, fulfilment and greatness. You just need to uncover it.

Something very important for you to remember when you start meditating is that it won’t be perfect from your first session, your mind will wonder and you will be all over the place, just continue practicing and you will find your zen.

 

NOT KEEN ON MEDITATION, HERE’S SOME OTHER TIPS FOR TURNING INWARD IN EVERYDAY LIFE: 

1. Take time each day to be quiet.
This could be a short, uncomplicated five-minute mediation. Or maybe find a sunny spot outside to sit and absorb the sun.

2. Practice forward folds.

  

LAYING KING PIGEON                            SHOELACE                         STANDING FORWARD BEND

Above are my favourites. It is more calming to get your forehead to connect to something so if you can’t get your forehead to touch in one of the above poses place something between the floor and your forehead or hold your elbows in the forward bend so your forehead connects with your arms.

3. Do one thing at a time.

Multi-tasking is lyfe, I get it, it’s the only way everything gets done in my day running my 2 businesses and running a house hold. But each day pick one thing to solely focus on, for example prepare dinner without talking on the phone, check-in emails, or doing the dishes. (options are endless)

4. Do Yin yoga.

Yin Yoga is my favourite yoga! The best book I’ve found to date is: Yin Yoga: An Individualized Approach to Balance, Health, and Whole Self Well

(I am not affiliate with this author in anyway just a book I loved)

 

So you don’t need to meditate to turn inwards and connect with the real you, there is many ways you can do it, you just have to stop and give it a go.

R.x

 

P.s. Team Smart girls get ready for the Guided Meditation section of the new website, it’s going to be AMAZING!

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Post Competition Prep Rebound

Post Competition Prep Rebound

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You killed your competition prep for 12, 16, 20 weeks, how ever many weeks it took you to get into the best shape of your life. You graced that stage like it was yours and if you’re really lucky you bought home some hardware.

The Aftermath 

But now that day is over, fake tan & makeup washed down the drain and the glitz and the glamour a close memory. But so is you goal, and your drive. Knowing you where getting on stage in a number of weeks kept you compliant no matter how hard things got, you knew you just had to get to a certain date and you were good, you could push through to that. What ever it takes.

The thing is you’re now at a body fat % you can’t stay at, but also a restrictive calorie goal that isn’t sustainable. 

Time for the Blow Out

Post comp everyone lets their hair down for a treat meal, and the more often you compete the better you get post comp but, a lot of first timers go weeks having these treat meals. Every meal, every bite is a treat meal and as everyday goes by you start to see your reflection back and that girl is looking far from the Bikini or Fitness competitor she was 7-14days ago, she’s super puffy and the scales are saying a similar thing to your reflection.

The Negative Cycle

In a panic you try to go back to macros that where from Peak Week or ever 2 weeks out from Comp but you just can’t stay compliant. Why can’t you stick to these numbers, you did it before! It’s because as I said before you goal is gone. By rights your coach should of given you exit macros to get you back to your new maintenance ASAP! If they didn’t…never use that coach again. For me I always get my girls to stay on my regular coaching for at least 4 weeks post comp, its enough time for a quick reverse but also enough time to have someone around to make sure you stay on the straight an narrow in this difficult time known as your Reverse Diet.

Lack of Support

I’ve experienced post comp prep blowouts where I gained 10kg in 5months, this was the only time I didn’t coach myself, I had used a coach and his only follow up support/coaching post show, was ‘don’t eat like shit’. I in turn binged in secret for those 5months, it was only when the scales hit that 10kg up weight that I got my shit together, had a mirror chat (you know when you speak to yourself in the mirror), I coached myself, created a game plan like I was a client of my own, I stopped caring about the weight gain and just got back on track, then I got control of the weight once more. 

              

2017 Post Comp Blow Out +10kg 5months      2018 Post Comp Reverse +10kg 12months

The Physic Post Show

The cruel reality for any Bikini or Fitness Competitor post show is that they watch their shreds disappear. Your mind will play tricks on you saying you’re looking chunky & chubby. But in truth you actually look great, still a lot leaner than what a majority of the population can maintain, it just feels that way because you know what you have looked like. This makes it important to have a supportive coach to reach out to to help you will your mindset post show and remind you that you look amazing!

Importance of your Reverse Diet

A Reverse Diet is a vital time post show, you want to take your time and do it right with as little blowouts as possible so that you can build back up your metabolic rate gradually, which will ultimately lead to you maintaining a leaner physic between shows, but also being able to eat more next time your cutting, when done right. You’re also in a state where massive blow outs will lead to massive fat gains because your metabolic rate is in a lowered state. 

Turning Back Time

For most the blow outs come from the restriction of a meal plan, this is part of why I don’t meal plan, I macro coach, it means you have a more flexible Competition Prep which means you haven’t missed out on every single one of your favourite foods for months on end, which makes them less tempting to go crazy on post show. I know for you if you have just come out of a comp prep that was a strict & restrictive meal plan for 12 weeks, your probably thinking what can I do about it now! But it’s what you can do right now and for next time. If you are thinking of competing again, look for another coach who does macro coaching so that you can have a more flexible lifestyle for the majority of your prep. But even reach out to them now, get started with them now for your reverse and also to help you get back on track if you are currently struggling with a post comp blow out. 

End Point

You can get control of what currently feels like an endless spiral. Just reach out to a coach, even if its the one you worked with for your competition prep (if they do between show coaching) and get someone to bring back your accountability but also your compliance while helping you reverse to maintenance. You’re only human, we all make mistakes.

R.x

 

Wanting to compete with #TEAMSMART ? Contact me today about starting your off season or competition prep: [email protected] 

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How Does Your Birthday Effect Your Training?

How Does Your Birthday Effect Your Training?

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Your zodiac sign is determined by your date of birth and represents your core personality, sense of self, basic preferences, and ways in which you move through the world. Have you ever looked at how these qualities can effect your training style?

ARIES (MARCH 21 – APRIL 19)

The fire sign represented by the ram. Aries are a bold, ambitious and head first type, and believe it’s every man for themselves.

Strength training is great for you, you can go in get it done and don’t need anyone there to cheer you on. But don’t let your head strong ways make you go to hard too fast, step it back a notch let your body strengthen at it’s own pace to avoid injury.

TAURUS (APRIL 20 – MAY 20)

The earth sign represented by the bull. Taurus love to be pampered, but also know how to roll up their sleeves & work. Prioritising consistency and reliability in all areas of their lives. 

Which means once you have set the habit in place of going to the gym it will be set in stone until you decide to change it. But don’t let the taurus stubborn qualities make your gym time to obsessive, keep the relationship healthy. 

GEMINI (MAY 21 – JUNE 20)

The air sign represented by twins. Gemini are constantly juggling a variety or passions, hobbies, careers & friends, they are social butterflies that are always busy keeping up with it all.

Group trainings or multiple friends training with you at the same time will keep your entertained, but don’t let the gemini short attention span have you jumping from fad to fad, bring some focus and commitment to your training to reach the results you are really chasing. 

CANCER (JUNE 21 – JULY 22)

The water sign represented by the crab. Cancer’s are highly sensitive to an energy in a room & there environment and extremely self-protective. 

The self love part of you will enjoy some yoga, stretching or pilates. But don’t be afraid to hit the weights room as well. You will find the quiet times at the gym more comfortable on the sensors, so you can focus on your and your lifts.

LEO (JULY 23 – AUGUST 22)

The fire sign represented by the lion. Leo’s are vivacious, theatrical, and passionate. These astrological divas never get tired of lavish dinners & exclusive parties. They are also known for their ambition and determination, but their ego, pride, and jealousy can get in the way.

Make it important to yourself to not let the party life run your life when it comes to health & fitness, find that balance of social and compliance to your goal. And use the determination gifted to Leo’s to set your gym goals high and push to reach them, make sure you keep your focus on yourself don’t let the achievements of others rule yours. 

VIRGO (AUGUST 23 – SEPTEMBER 22)

The earth sign represented by the goddess of agriculture. Virgos are logical, practical, and systematic in their approach to life. This earth sign is a perfectionist at heart and isn’t afraid to improve skills through diligent and consistent practice.

Putting a habit in place is easy for Virgo’s once the decision is made, it’s set to be done. But don’t let your meticulous qualities make you feel like you’re failing when something takes longer than you expect. Reach out to a coach and ask for help, leaning how to do things right will only benefit you in the weight room.

LIBRA (SEPTEMBER 23 – OCTOBER 22)

The air sign represented by the scales. Libra’s are fixated on balance in all areas of life & obsessed with symmetry. Libra’s also love companionship.

So make your training about a balanced physique and do it with a friend in toe, but don’t let the people pleasing side of being a Libra mean you always do what your training partner wants you to do. Focus on strength training for your personal growth but complement it with ISO work to keep your physique balanced.

SCORPIO (OCTOBER 23 – NOVEMBER 21)

The water sign represented by the scorpion. Scorpio’s are very passionate, powerful and calculating, always processing a couple of steps ahead. This doesn’t mean they are plotting negatively they are just very driven, know what they want and willing to work the long game to reach their goal.

Making sure you understand the steps you’re taking in your fitness goal gives the scorpio enough control to plan their end game, but don’t let your ego take over your ambition. Step it back to your methods of progressive overload to increase and follow the plan to your goal. When your ego becomes involved you will self sabotage yourself, so keep the ego at bay and focus on the plan.

SAGITTARIUS (NOVEMBER 22 – DECEMBER 21)

The fire sign represented by the archer. Sagittarius is a mutable sign, meaning it is associated with adaptability and flexibility. They know a lot but they don’t know everything & if they’re not careful, they can come off as pretentious or arrogant. 

Finding focus to follow a plan can be a difficult task for you as adventurous sagittarius, so find your excitement in hitting some lifting goals in the gym to make you feel like you’re creating change. But also remember that listening to those coaching you’re because even though you know lots you don’t know everything. Also keep your lifting days to the minimum so you can thrown in some extra activity to keep your entertained.

CAPRICORN (DECEMBER 22 – JANUARY 19)

The earth sign represented by the sea goat. Capricorns tap into their inner fortitude to overcome whatever stands between them and their long-term goals, and they don’t let anything distract them from getting ahead. 

Reaching your goal is easy as a Capricorn, once it’s set in place the plan is followed. Your can do attitude will lead you to success no matter what you choose. Strength training will suit you well, nothing will stand in your way. But don’t leave your loved ones behind in your journey, make sure you make time for them too.

AQUARIUS (JANUARY 20 – FEBRUARY 18)

The air sign represented by the water bearer. Aquarius are free-spirited and eccentric, they are big thinkers and are the most humanitarian of the signs.

Don’t let your big thoughts of the future make you forget to enjoy the journey. Setting a strength goal is the gym is fantastic but check-in with yourself to be present along the way. You will train well on your own because you enjoy the downtime to reflect and enjoy your freedom. 

PISCES (FEBRUARY 19 – MARCH 20)

The water sign represented by 2 fish swimming in the opposite direction to each other. Pisces’s find they at a constant division of their attention between fantasy and reality. They are emotional and struggle to stay grounded.

Because of the pisces adaptive abilities you will take to any form of exercise well, but include some yoga or meditation as a form of grounding around the high energy of weight lifting. Don’t let your rose colour glasses let you ignore signs of fatigue or injury, stopping to check-in with your body is important for you.

 

With the right implementation anyone can enjoy their heath & fitness, but if you want to get strong maybe your should be signing up to #TEAMSMART?

 

R.x

 

To see your full Zodiac profile head to: https://www.allure.com/story/zodiac-sign-personality-traits-dates

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Tips To Reduce Your Stress Levels

Tips To Reduce Your Stress Levels

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Life is so fast paced these days that most of us find that we are stressed at least at some point in the week. 

But stress not only takes away from the enjoyment of life, it can hinder your results.

MY 3 TOP TIPS TO REDUCE STRESS

JOURNAL

Our brains amongst other organs, is one of the hardest working organs we have. Because it works so hard, we are constantly thinking even if we don’t realise it. Some of our thoughts can actually build more anxiety and stress subliminally. In the back of our minds, we may be dwelling on a past argument we’ve had with a friend, or our next career move. 

Journalling is a way to get your thoughts out of your head and into perspective. Use a note pad, a specific journal or download one of the awesome journalling apps like Day One.

If you’re unsure what to write these prompts might help you get started:

What are the current thoughts & feeling in your head?

What do you need more of in life?

What things set your soul on fire?

What holds you back?

What achievements has the day bought? 

What plans do you have for the week?

What are some limiting beliefs you have that’s holding you back from your best life?

Of course you can write just about anything that’s been bothering. Our goal is to destress and let go of the anxiety that’s been built up in your head.

DECLUTTER

Our space, is usually a reflection of our mind and lifestyle in some manner. If you are living in a cluttered space or working in a congested environment stress may be knocking at your door. We may not realise it but giving your space a good clean can alleviate some of the worry you may be experiencing. 

I know, it may sound a bit crazy, but trust me!

“A clean space, brings a happy face!”

By removing the clutter you’re remove the distraction and it will only take you 5mins to get your areas feeling less cluttered, and if you create a system it will stay that way.

DO SOMETHING FOR YOU

Just stop for a moment, take a deep breath and do something small for yourself for just 5-10mins. Maybe it’s enjoying your coffee without reading emails, meditating, a walk around the block, cuddle your pet or just sit in some silence for 5, anything to clear your mind & reset. 

As you can see all the above tips would only take 5-10mins out of your day, so give them 1 or all a go next time you’re feeling stressed and see how your mood changes.

R.x

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How To Create A Recipe In MyFitnessPal

How To Create A Recipe In MyFitnessPal

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Cooking recipes in bulk is a lifesaver for busy people who need to be organized and prepare their meals ahead of time.

Tracking bulk recipes and their portions sounds tedious but if you know what you’re doing, MyFitnessPal makes it really easy!

This tutorial shows you how to enter a bulk recipe into MyFitnessPal and use it to log individual portions of your recipe as you need them. The best part about it is that you don’t have to split the recipe evenly to make sure you know what is in each portion. One day you might want 400 g of your casserole, the next you may only want 250 g. Here’s how:

STEP 1

Select More

STEP 2

Select Meals, Recipes & Foods

STEP 3

Select Create A New Recipe

STEP 4

Select Enter Ingredients Manually

STEP 5

In the Recipe Information section, give your recipe a Title. Set your Serving Size to 1

STEP 6

Select the arrow in the top right corner to continue to the next step

STEP 7

Select Add Ingredients, this will take you to the MyFitnessPal database so that you can search for your specific ingredients.

STEP 8

In the Ingredients database, begin entering in each ingredient and their volumes and quantities.

STEP 9

Ensure that each ingredient is the correct brand, product and food type and that the nutritional information page looks correct. MyFitnessPal can have some incorrect listings.

STEP 10

Once you are happy with your ingredients list and have checked that all of your entries are correct, select the Calories Per Serving bar. You will find this at the very bottom of the ingredients page. In this example it says 689 calories per serving – 1 serving.

STEP 11

Ensure that the servings are set to 1.

Select the check on the tip right corner of the servings page. This will close and take you back to the Add Ingredients page.

Select the arrow on the top right corner of the Add Ingredients page.

STEP 12

In this completed recipe example, Slow Cooker Chicken Soup, the above steps have been completed and MyFitnessPal has moved on to the Save Recipe page.

A list of Nutritional Facts is displayed and these are the nutritional facts, including the macronutrients, for the entire serving of this example recipe.

We want to find out what the macronutrients are per gram of this recipe so that we can measure out specific amounts of it and log them in MyFitnessPal as we go.

Ensure that the Nutritional Facts for your entire recipe looks correct before moving on.

STEP 13

Once you have finished cooking your entire recipe, weigh the finished product. If your recipe batch is large, you may need to weigh it in two or three separate bowls and do some simple addition to get the final quantity.

In this Slow Cooker Chicken Soup example, the finished product weighed 1,852 g.

In the Save Recipe page, change the serving size from 1 to be the exact amount of grams that your recipe ended up weighing.

As soon as you have updated the grams of your recipe, you will notice that the Nutritional Facts have changed. They are displaying significantly lower macronutrients than they were when the servings were set to 1. Now, the Nutritional Facts represent the macros for 1 single gram of your recipe.

STEP 14

Scroll to the bottom of the Save Recipe page and select Save.

STEP 15

Now you are ready to serve up a portion of your recipe. To log a single serving of however many grams you choose, open your MyFitnessPal Food Diary and select your time of day (Breakfast, Lunch, Dinner or Snacks). In this example I have chosen Lunch.

STEP 16

In the Food Diary entry page select Recipes in the top right corner.

There, you will see a listing of your personal, custom recipes. Select the recipe you wish to log a single portion of. You will be directed to the Add Food page.

STEP 17

In the Add Food page, your recipe serving size will be displayed as 1 serving(s). Note that 1 serving(s) = 1 gram. Here, you will enter the exact grams of the portion you would like to log.

In this example, I am logging 250 g out of the entire 1,852 g of the original recipe.

Select the check in the top right corner to save and log the entry into your food diary.

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Stop Chasing The Quick Fix

Stop Chasing The Quick Fix

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Everyone is chasing the instant fix.

The instant fix is what’s fukd you up, so let’s stop chasing it.

Focusing on the long term goal, and get a little uncomfortable in the now.
I feel like I have a weekly conversation with different girls that goes a little like this:

Me: ‘I want you to reverse diet for a couple of weeks and spend some time at maintenance’
Client: ‘I don’t want to gain weight though’

What woman need to understand that by reverse dieting it gets you out of the shitty place you end up in from dieting, staying in a calorie deficient leads to your weight-loss stalling and you needing to eat less and less. Which creates restriction and begins to damage your food relationship.
By reverse dieting yes you may gain 1-2kg, but right now your losing nothing and it will stay that way.

Then after a couple of months at maintenance & building calories you can start cutting again and be more successful at your weight-loss goal.
If you continue to restrict food and increase cardio in an effort to loose weight as your metabolic adaption sets in you will lead to binging behavior and go backwards in your goal, you will always reach a point where it’s to much and unmaintainable.
Anyone that has let me reverse diet them and spend time with very little happening results wise come back like wild fire and finally start to get the results they where chasing! Those who don’t stay in the same vicious cycle and end up giving up.
Stop being afraid of not loosing weight so you can finally start to loose some.

R.x

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Why Does Your Health & Fitness Need A Community?

Why Does Your Health & Fitness Need A Community?

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A lot of girls start their health & fitness journey, and even if its the right one they give up because they don’t have a support network around them. Does that mean its your friends & family are at fault for your failed health & fitness attempts or is it yours for not changing friends?

The answer is neither. There is actually no reason to expect your family & friends to be right behind you rooting for your health & fitness goal, what is acceptable is to join a community so that you have a group of like minded women around you that you can chat to, bounce ideas & learn from. Its about broadening your friendship group to suit you as you change. Don’t get me wrong some friends and in some case family will filter out of your life but they don’t have to. Take me for instance I’m still friends with my main friends from my party girl days! They don’t compete, they don’t track but they are still my friends and I love them as much as I did back then.

If you’re reading this and thinking why wouldn’t your friends & family support you? Because they will often be your resistance to you changing. No one likes change and a lot of people don’t want one of the favourite people to change because what if they don’t like the person they change into? So they resist it, its human nature, it’s survival, they aren’t doing it to be spiteful to you a lot don’t even realise they are behaving in a negative or unsupportive way towards you new found lifestyle. Sometimes they are entitled to be resistance because this might be your 10th attempt at changing your lifestyle and those other 9 times you where going to be a brand new person and you weren’t, so sometimes it does just come back on us for some of their resistance.

But back to finding that community. The reason for finding a community is so that you have people you can talk to about your health & fitness journey with, because you will get resistance more from friends & family if you crap on about your macros or gym lifts to them all the time, so find a group of people who love talking about the same stuff as you!?

How do you find your community? There is the option of joining private studio fitness groups, they are normally smaller and more intimate so you have the chance to chat to the other girls before/after class and create a bond. Or there is online communities like my Team Smart girls have. I add them all to a Facebook support group they can post within that group but they also start to find each other through their own social medias because of that group, which allows them to connect and chat as they please.?

Finding the right group is important too, not every community/group is for everyone which is ok. So do your research, stalk some of their members on social media (you know you do it) and ask them how they feel about the community they are apart of. But the other important thing is actually take advantage of the community you have joined, if you sit back behind your keyboard and watch everyone else post, never post yourself, never reach out, if you don’t interact your wont get the reward back either.

Go, go find that support group or team you are meant to be a part of and be active and a part of that group. I know I am so proud of the support my girls have for each other, the are supportive, of each others goals, they are there to help when someone is struggling and there to cheer when one of them reaches a goal. A good community makes you feel even more motivated too keep reaching for your goal.

R.x

Want to join a community like my amazing, strong group of girls? Head over to my store and sign up now.

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