Monday, February 29, 2016

Grocery Haul + Shopping List

Well we just wrapped up week 2 of Get Lean with Little B and as soon as I finish up some client emails this morning I'm going to get a little food prep done to make sure we are ready for another successful week! I'm asked often about grocery shopping, what I buy, how I know what to buy, etc. so I'm going to share my process with you guys. 

First, I come up with our dinners for the week (on weekends we either do leftovers or make a special trip to the grocery store.) This week I chose 4 different meals because I know Wednesday night we are doing our first 'official' cheat meal for dinner. So the dinner menu this week is: 

Baked buffalo chicken roll-ups with zucchini 
Homemade flatbread pizza 
Ground bison bowls with sweet potato 
Grilled chicken with broccoli tots and brussel sprouts 

Then from there, I will start my grocery list based off of the items that I'll need to make these dinners. Once I have those down, I move onto breakfast items, lunch, and snack foods to complete my list. 

Here's what I ended up with this week (I'll try my best to go from left to right) 

Carbs: Oats, cream of wheat, Daves Killer bread- regular and thin sliced, rice cakes, flat out wraps, english muffins, rice, sweet potato, beans, blueberries, and apples. 

Veggies: celery, green onion, onion, jalepeno, tomato, asparagus, broccoli

Protein: Chicken, bison, turkey bacon, turkey sausage, eggs, Boars head deli chicken, turkey jerky, protein bars for B and yogurt for B. 

Other: Franks red hot, spices, cheese (B), marinara sauce, Powerade Zero, Kombucha, almond/coconut milk (SO good!) and sugar free chocolate chips for baking. 

I also made a quick trip to Sprouts for these items: 

Kettle Baked chips are such a macro gem-- For 20 chips there's only 3g of fat! You hardly ever find this in a chip so they're an A+ in my book. Then we got some skinny pop popcorn, again great macros and perfect for night time munchies that don't break the macro bank. I was looking for the Flat Out flat bread pizza crusts but they didn't have them so I got these whole grain lavash flat breads instead and they only have 27g of carbs with 4g of fiber I believe so they will definitely do the trick for pizza night. Then I also grabbed peanut butter because I forgot it during my regular grocery trip and then dairy free cottage cheese and yogurt. 

And that does it! I'm going to get my buffalo chicken in the crock pot now so that it's ready for dinner and also bake up some sweet potatoes and banana muffins so I have those for easy snacks to eat while training clients. 

Hope you found this helpful! 

Wednesday, February 24, 2016

What I Ate Wednesday Macro Style

Time to bring back the WIAW! It's kind of nice looking back on the day and seeing that everything I ate was made at home and is so colorful and yummy looking. I'll admit, it's a lot of work-- or at least a lot more work than eating out, but totally worth it. B weighed in this morning since it was our one week mark and he's already down 3 pounds- woohoo! That right there makes it TOTALLY worth it to me. I'm down a little over a pound but don't really expect to see huge changes on the scale, I'm paying more attention to body fat and the way I look in the mirror. 

Meal 1- 3 egg whites, 1 piece turkey bacon, Thomas' whole grain English muffin (29c-7f-22p)
Meal 2- Silk dairy free yogurt and 1/2 cup oatmeal with berries (53c-9f-12p)
Meal 3- Bison burger on whole wheat bun (30c-13f-30p)
Meal 4- 4 small lemon protein bar squares and almonds (25c-13f-22p)
Meal 5- Cod, baked potato and brussel sprouts (39c-2f-27p) 

This puts my overall macros at 174 carbs 44 fats and 116 protein and fiber at 27g. I don't usually share my macros because I don't want people thinking just because this is what I'm doing it will work for them, but I want to keep myself accountable and be able to look back at my numbers week to week. I'm sure over the next 9 weeks my macros will change but as long as I'm seeing progress here, there's no reason to fix what isn't broken! 

Monday, February 22, 2016

Monday's Meals + Quick Lunch Recipe

Hey there! Hope everyone had an awesome weekend and your Monday is off to a good start! We had a very productive weekend that also consisted of a Costco, grocery, and Sprouts run yesterday so we are more than prepped for the week! On the menu is shrimp, cod, bison, wraps, bowls and more-- I will do my best to share as much as possible here to give you meal ideas. 

This morning started with the usual (sorry if you are seeing this twice, I posted it on my Instagram this morning) except now I'm paying a lot closer attention to quantity since I'm counting my macros again. This is 3 egg whites, 1 piece turkey bacon, 1 piece Applegate turkey sausage and a whole grain Thomas' english muffin that I later topped with jelly. 

After breakfast we headed to the gym for an additional chest day since there is not a chest specific day in my 10 week program. Personally I don't focus too much on chest but B wanted to make sure it wasn't neglected so I joined him on a high rep chest day and also threw in some glutes and 25 minutes of steady state cardio-- yep you read that right! Oh the things we do for abs ;) 

I got a few bags of mixed frozen fruit yesterday at Costco so I made this awesome shake with MRM Vanilla Whey, strawberries, blueberries, mango, pineapple and peaches. SO yummy especially in this almost 90 degree weather we are having. 

Then for lunch I threw together this little chicken salad that was so darn good I feel like I might have it every day! Here's what I used: 

4 oz canned chicken, drained
1/2 large red apple 
1/4 cup plain soy yogurt ( you can use greek yogurt here)
1 T slivered almonds 
salt and pepper to taste 

I ate it with my favorite Way Better black bean chips and it was a perfect portion. Here are the macros: 
Protein: 33g
Fat: 13g
Carbs: 32g 

I'm off to train clients this evening and then I think I'm making shrimp, potatoes and veggies for dinner and tomorrow is finally a rest day! 

Friday, February 19, 2016

Friday Check In!

Week 1 Day 3- back/biceps of GLWLB is in the books! Tomorrow we will be doing the HIIT/Abs day and then we will wrap up on Sunday with the second leg day. As we have been all week, B and I both struggled with the new rep range and by the last exercise of the workout we  were lifting baby weights and still dying! I had all kinds of crazy veins popping out which is definitely a plus side to doing high rep workouts- love that pump. 

We are also adjusting to adding cardio back into our lives. To be honest I haven't done consistent cardio since my last photo shoot which was nearly 2 years ago, so I'm pretty excited to see what kinds of changes I can make while just adding a little bit back in at a time. I'm interested to see how sprints go tomorrow, I have a feeling I won't be running at a 10 on an incline like I used to...

I'm also back to counting macros and B is counting for the first time ever (well, perhaps I should say I'm doing the counting and he's doing the eating) and so far we are both doing really well. I think it's probably a much bigger adjustment for him since he's used to eating out during the day, but it makes me so happy to see him committed and willing to do this with me over the next 10 weeks! 

I think that wraps up my check in, I'm off to eat my snack and work on client meal plans until it's time to go see a movie. Happy weekend everyone! 

Tuesday, February 16, 2016

Food Prep + New Plan Prep

Well we are back from Austin and after a lot of Texas BBQ and beer I'm so ready to get started on the new plan! Since we got back really late last night I decided tomorrow would be a better day to start so that I could hit the grocery store and get prepped for a successful week. It's a short week and we do have dinner plans out tomorrow night so I didn't have to get a ton of stuff, but I am planning for chili, kabobs, and grilled chicken with broccolini and  potatoes as far as dinners goes. 

I also prepped some of my apple cinnamon protein muffins because they're just so easy as a grab and go snack. As far as my macros go, I'm going to start myself a little higher on the calorie side than I recommend in the nutrition guidelines of the plans, and then slowly taper myself down as needed. I'll be sitting down and planning out my day tonight so that all I have to do is wake up and eat! 

Also if you're joining me these next 10 weeks, don't forget to take your before photos, measurements, and record your weight so that you have them all to measure your progress. 

If you still haven't bought your program you can grab it here!

Wednesday, February 10, 2016

My Next Goal: Let Lean with Little B!

Hello! Although I had plans for workout and meal prep blogs this week life had a different plan for me... the FLU :( I've never had it before and I can definitely say I do not want it ever again. Anyway, I've been asked a few times for some general updates on me and what I'm doing fitness wise right now so I thought I would take this down time to update you all. 

For the past year or so I have just been focusing on eating intuitively and hitting the gym 4-5 days a week. It's been a good year and I can definitely see muscle growth and am able to lift more than ever before. It's also been nice not having to stress too much about food or counting or prepping hard core, but that is all about to change! I think everyone deserves some time off but I also think setting goals for extra motivation is very important and it's just about time for that. 

So, starting next week (B and I are going out of town for his 30th birthday this weekend so I think I will start Wednesday) I'm going to be following my Get Lean with Little B program which is a 10 week lean out program. This is going to help get me ready for 2 Mexico vacations I have coming up as well as a possible photo shoot! If you haven't seen my posts on my Facebook page about it, here's some more info: 

  • 10 week fat burning program that includes 40 unique workouts 
  • Cardio guidelines 
  • Nutrition guidelines that are macro based- You will also be given a sample meal plan 
  • Access to me through a private Facebook Group so I can help with any questions, concerns, and be there for motivation! 

I would love for you all to join me on this 10 week journey! If you've been looking for an affordable program that will give you on going support, this is it. And remember, if you have spring or summer vacations or getaways planned, now is the time to start focusing on those goals so that you're not crash dieting 2 weeks beforehand! <don't ever do that!> 

You can purchase the program here and you will be emailed the program as well as instructions on how to get access to the private group. Can't wait to see you all there! 

Wednesday, February 3, 2016

Tips For Eating Out Without Ruining Your Diet

While eating home cooked meals 7 days a week is pretty ideal for someone being health conscious, the reality is that’s not always possible. There will always be times when you have a birthday dinner, wedding, or simply want to enjoy a date night—and that’s perfectly fine! Here are a few tips for enjoying eating away from home without ruining your progress.

Plan your restaurant meal beforehand- If you know Friday night is date night, look up the menu for the restaurant you’ll be dining at and decide ahead of time what you’d like to eat. Plug that in to your food diary first, and then plan the rest of the days macros around it. Maybe you’re going with your favorite pasta dish in which case you’ll likely have to save a lot of your carbs for this meal, or perhaps your splurge will be on a nice steak in which case you’ll keep an eye on fats beforehand.

Know how to make modifications- and don’t be scared to! It’s really not that difficult on servers to make modifications to your order (trust me I served all through college!) and you’ll be better off in the long run. Ordering things ‘dry’ is always a big help as this will leave off any butter or oils they typically cook the food in. Also asking for dressings and sauces on the side will be a big calorie saver. You can also make larger modifications like subbing out a chicken breast for a burger patty.

Hold the rolls- Unless you’ve already planned them into your macros (or have been aware of your carb intake that day) ask the server not to bring the rolls or bread to the table. Hardly anyone can resist the temptation of a warm buttery roll, but if they’re not there staring you down, you’ll me much more likely to be just fine without one. Skipping the rolls can save you hundreds of calories and allow you to enjoy more of your meal.

Watch the cocktails- Having a glass of wine or your favorite margarita is always fun to do, but make sure you are enjoying them in moderation. Remember, when alcohol enters your system your body stops metabolizing food and works only to get the alcohol out of your body. So pizza + too many beers can be the culprit of your weekend weight gain.  

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