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MeAL pREP:  “Failing to prepare, is preparing to Fail”

9/16/2016

0 Comments

 
So have you just started your fitness journey, maybe taken the plunge and hired a Personal Trainer? That’s great you’re half way there!

But any Personal Trainer will tell you, that not only do you have to exercise, but diet is key to reaching your goals! So as a Personal Trainer in Alpharetta, I am going to provide you with the tools so that Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 4 simple rules for successful meal prep!

For many people, meal prep has proven to be the key to reaching their fitness goals. When someone finally gets the hang of it, their results almost invariably go through the roof. Afterward, they'll often talk about it like it's the simplest thing in the world.

​Unfortunately, the whole process can prove overwhelming to the inexperienced and even be quite a hassle for veterans. Not only can a week's worth of meal prep eat up an entire afternoon, but if done wrong, it can turn you off from the idea completely, leaving you scavenging for fast food on the reg.
Successful meal prepping revolves around having a plan. This is crucial. Try winging it on the fly and you'll likely end up with mismanaged macros, forgotten veggies, or, worse, foodborne illness. Before you even set foot in the kitchen, commit these four meal-prep rules to memory!
  1. Pick Your Day Ahead of Time-Meal-Prep Sunday is a holiday widely observed in the fitness community Monday. Why? Prepping on the Sabbath doesn't interfere with your Friday and Saturday plans, and its close enough to the start of the week to (hopefully) prevent having funky-smelling food by Thursday. However, depending on how many meals you're making, doing all the prep on a single day can add up to quite a bit of food and time. Plus, depending on your protein of choice and preferred cooking method, you may still end up as that guy or gal in the office known for their stinky lunches. News flash: Meal prep is only going to last if it feels manageable to you. If Sunday doesn't work, split meal prep into two days. This will cut down on the session length and definitely preserve the quality of your food. Sunday and Wednesday is usually a good pair, but find any two days that work best for you.
  2. Know Your Number-Don't even think about meal prepping until you know exactly how much you're shooting for in terms of number of meals and what those meals are made of.
Meals: Determine the number of meals and number of days you will be preparing at one time. Some people find that preparing only their lunch for each day of the week is sufficient, because they're able to eat breakfast and dinner at home. Others have more success packing multiple daily meals for the entire week—or even all of their meals. Regardless of where you fall on the meal-prepping spectrum, choose a spot that sets you up for success and plan accordingly.

  1. Stick With Staple Items-I am a huge advocate for including variety within your meals during the week. However, with that being said, spending time crafting gourmet concoctions such as creme brulee French toast or bacon-wrapped scallops in bulk may keep you in the kitchen for much longer than you anticipated. Plus, as a rule, the fancier something is, the worse it tastes when it has been sitting around for a few days in Tupperware. Save the decadence for a fresh meal. When you're prepping, focus on choosing easy-to-cook, bulk-packaged foods that store well. My recommendations: Mix and match from these categories and go to town:
  2. Chicken breast, lean ground beef, pork tenderloin, flank steak, lean organic lunch meat (turkey breast, ham, or roast beef)
  3. : Oats, quinoa, couscous, brown rice, wild rice, whole-grain tortillas and bread
Healthy fats: Almonds, walnuts, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil and coconut oil

  1. Go Grocery Shopping-Grocery shopping might seem obvious, but beginning your meal prep with the remnants hanging out in your fridge and pantry is never a good idea. Sure, you might get a meal or two that way, but in the end, you'll either run out of food or become forced to use your protein-powder stash as reinforcements—for nearly every meal. That gets expensive fast. Once you know your numbers make sure you have everything to meet them. If you're one of those lucky people with a chest freezer, you may be able to plan weeks ahead of time. If not, make a weekly or biweekly trip part of your prep routine. Not only will it help you efficiently navigate the store, but it will also help you save money and avoid food waste.
For more tips and tricks on how to meal prep, or to consult with a Personal Trainer in Alpharetta contact Thrive Health Systems, we are here to help you reach your best!
770-667-0099 4914 Atlanta Highway, Alpharetta, Ga 30004.
0 Comments

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© 2021 Thrive Health Systems ®. All rights reserved 4209 Centennial Blvd., Colorado Springs, CO 80907

Medical Disclaimer

The information included on this site is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physician-patient relationship.  NOTICE: Any special or discounted offers are not available for Medicare or Medicaid patients.  We proudly accept Medicare in our offices.


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Locations

Colorado Springs, CO
​

4209 Centennial Blvd. 
Colorado Springs, CO 80907
​719.475.8676


5490 Powers Center Pointe
Ste. ​148
​Colorado Springs, CO 80920
719.394.4588

​Denver, CO
10160 W. 50th Ave, ​Ste. 4 
Wheat Ridge, CO 80033
720.542.3243
​
Atlanta, GA
1250 Upper Hembree RD STE D
​Roswell, GA 30076

​770.667.0099
  • Home
  • About
    • Our Story
    • Our Why
    • Our Doctors >
      • Dr. Molly Kallenbach, DC
      • Dr. Erik Arter, DC
      • Dr. Cameron Nyman, DC
      • Dr. Krystal Uthe, DC
      • Dr. Courtney Sharpe, DC
      • Dr. Steve Grammer, DC
      • Dr. Bill Twyman, DC
      • Dr. Jon Follett, DC
      • Dr. Alfred Alessi, DC
    • Join the Healthcare Revolution
  • Results
    • Case-Studies
  • Treatment
    • Conditions We Address
    • Services We Offer >
      • Atlas Orthogonal >
        • Atlas Orthogonal in Colorado Springs
      • Blood Analysis
      • Chiropractic
      • Class IV Laser Therapy
      • Cold Laser Therapy
      • Detox >
        • Detox Cleanse
      • Digital X-ray & Analysis
      • Functional Medicine
      • Lab Tests
      • Massage
      • Personal Training
      • Spinal Decompression
  • FAQ
    • New Patient Paperwork
    • What Should I Expect On The First Visit?
    • What Is The Report Of Findings?
    • How Can I Pay? >
      • We Accept Insurance
      • Cash | Check | Credit
      • Zero Percent Financing
      • Uninsured
    • Where Are You Located?
    • Disabled-Veteran-Support
  • Contact Us
    • Schedule An Appointment Online
    • Clinic Locations >
      • Colorado Springs - East
      • Colorado Springs - West
      • Wheat Ridge
      • Roswell
    • Feedback
    • Review Us
    • Careers
    • Records Request
  • Awards

MeAL pREP:  “Failing to prepare, is preparing to Fail”

9/16/2016

0 Comments

 
So have you just started your fitness journey, maybe taken the plunge and hired a Personal Trainer? That’s great you’re half way there!

But any Personal Trainer will tell you, that not only do you have to exercise, but diet is key to reaching your goals! So as a Personal Trainer in Alpharetta, I am going to provide you with the tools so that Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 4 simple rules for successful meal prep!

For many people, meal prep has proven to be the key to reaching their fitness goals. When someone finally gets the hang of it, their results almost invariably go through the roof. Afterward, they'll often talk about it like it's the simplest thing in the world.

​Unfortunately, the whole process can prove overwhelming to the inexperienced and even be quite a hassle for veterans. Not only can a week's worth of meal prep eat up an entire afternoon, but if done wrong, it can turn you off from the idea completely, leaving you scavenging for fast food on the reg.
Successful meal prepping revolves around having a plan. This is crucial. Try winging it on the fly and you'll likely end up with mismanaged macros, forgotten veggies, or, worse, foodborne illness. Before you even set foot in the kitchen, commit these four meal-prep rules to memory!
  1. Pick Your Day Ahead of Time-Meal-Prep Sunday is a holiday widely observed in the fitness community Monday. Why? Prepping on the Sabbath doesn't interfere with your Friday and Saturday plans, and its close enough to the start of the week to (hopefully) prevent having funky-smelling food by Thursday. However, depending on how many meals you're making, doing all the prep on a single day can add up to quite a bit of food and time. Plus, depending on your protein of choice and preferred cooking method, you may still end up as that guy or gal in the office known for their stinky lunches. News flash: Meal prep is only going to last if it feels manageable to you. If Sunday doesn't work, split meal prep into two days. This will cut down on the session length and definitely preserve the quality of your food. Sunday and Wednesday is usually a good pair, but find any two days that work best for you.
  2. Know Your Number-Don't even think about meal prepping until you know exactly how much you're shooting for in terms of number of meals and what those meals are made of.
Meals: Determine the number of meals and number of days you will be preparing at one time. Some people find that preparing only their lunch for each day of the week is sufficient, because they're able to eat breakfast and dinner at home. Others have more success packing multiple daily meals for the entire week—or even all of their meals. Regardless of where you fall on the meal-prepping spectrum, choose a spot that sets you up for success and plan accordingly.

  1. Stick With Staple Items-I am a huge advocate for including variety within your meals during the week. However, with that being said, spending time crafting gourmet concoctions such as creme brulee French toast or bacon-wrapped scallops in bulk may keep you in the kitchen for much longer than you anticipated. Plus, as a rule, the fancier something is, the worse it tastes when it has been sitting around for a few days in Tupperware. Save the decadence for a fresh meal. When you're prepping, focus on choosing easy-to-cook, bulk-packaged foods that store well. My recommendations: Mix and match from these categories and go to town:
  2. Chicken breast, lean ground beef, pork tenderloin, flank steak, lean organic lunch meat (turkey breast, ham, or roast beef)
  3. : Oats, quinoa, couscous, brown rice, wild rice, whole-grain tortillas and bread
Healthy fats: Almonds, walnuts, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil and coconut oil

  1. Go Grocery Shopping-Grocery shopping might seem obvious, but beginning your meal prep with the remnants hanging out in your fridge and pantry is never a good idea. Sure, you might get a meal or two that way, but in the end, you'll either run out of food or become forced to use your protein-powder stash as reinforcements—for nearly every meal. That gets expensive fast. Once you know your numbers make sure you have everything to meet them. If you're one of those lucky people with a chest freezer, you may be able to plan weeks ahead of time. If not, make a weekly or biweekly trip part of your prep routine. Not only will it help you efficiently navigate the store, but it will also help you save money and avoid food waste.
For more tips and tricks on how to meal prep, or to consult with a Personal Trainer in Alpharetta contact Thrive Health Systems, we are here to help you reach your best!
770-667-0099 4914 Atlanta Highway, Alpharetta, Ga 30004.
0 Comments

    Archives

    December 2017
    November 2017
    September 2017
    August 2017
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    March 2017
    January 2017
    October 2016
    September 2016
    August 2016
    July 2016
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    September 2015
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    April 2015
    March 2015
    February 2015
    September 2014
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    November 2013
    October 2013
    September 2013
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    March 2013

    Categories

    All
    Ab Workouts
    Acupuncture
    Alpharetta Chiropractic
    Alpharetta Chiropractic Clinic
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    Alpharetta Diabetes
    Alpharetta Weight Loss
    Arvada Chiropractor
    Atlanta Chiropractor
    Atlanta Diabetes
    Atlas Orthogonal
    Auricular Therapy
    Back Pain
    Black Mold
    Bulging Disc
    Candida
    Childhood Obesity
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    Cold Laser Therapy
    Colorado Springs Acupuncture
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    Colorado Springs Chiropractic
    Colorado Springs Chiropractic Dr
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    Colorado Springs Spinal Decompression
    Cryosurgery
    Cyrotherapy
    Denver Chiropractor
    Dr. Erik Arter
    Functional Medicine
    Functional Medicine Alpharetta
    Functional Medicine In Alpharetta
    GA
    Gluten Free Diet
    GMO
    GMO Foods
    Golden Chiropractor
    HCG
    HCG Weight Loss
    Health Forum
    Health Insurance Benefits
    Herniated Disc
    How To Treat Leaky Gut Syndrome
    Hyaluronic Acid
    Knee Arthritis
    Knee Pain
    Laser For Pain Relief
    Leaky Gut Syndrome
    Medical Weight Loss
    Naturopathic Doctor In Atlanta
    Neck Pain
    Nutritionist
    Nutritionist In Alpharetta
    Osteoarthritis
    Pain Management Doctors
    Personal Trainer In Alpharetta
    Physical Medicine Clinic
    Physical Medicine Colorado Springs
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    Prolotherapy Doctor In Colorado Springs
    Prolotherapy In Colorado Springs
    PRP Alpharetta
    Skin Tag
    Slipped Disc
    Spinal Decompression
    Spinal Decompression Therapy
    Supartz Injections
    Type 2 Diabetes
    Viscosupplementation
    Wart Removal
    Weight Loss
    Weight Loss Colorado Springs
    Weight Loss Doctor In Colorado Springs
    Weight Management
    Wheat Ridge Chiropractic
    Wheat Ridge Chiropractor

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