Meal Prep 2 | Morefitme

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Another week and a new meal prep video. Instead of cooking meals, I like to prepare ingredients to make putting meals together simple during the week. I like cooking fresh meals each day, so I pretty much always cook dinner, with the exception of bean or curried dishes as they taste better once they sit for a day. This week’s menu is as follows:Meal Planner

 

I added my list of groceries and headed to the store. Once home, I made a list of what I needed to prep for a quick and organized Sunday. I filmed my meal prep, video is below:

Cooking Tips

  • Leave chicken to brine for at least an hour, but no more than 2.5 hours
  • Frequently check roasting vegetables, flavor is lost if overcooked
  • For eggs, I heat water with eggs until it boils, then turn off and let sit covered for 13 minutes
  • I freeze extra rice in two portions in Ziplock bags

Recipes
Banana Nut Oatmeal (link will be active tomorrow)

Chicken Brine
1/2 c Salt
1/2 c Sugar
1 tblsp Pepper
3 tblsp Mrs. Dash Onion & Herb Seasoning
3 Cloves Garlic
2 Quarts Water

1. Dissolve sugar and salt in water
2. Marinate chicken in brine for no more than 2 hours and 30 minutes
3. Remove chicken from brine and cook as desired

Protein Bars
5 tblsp Creamy Peanut Butter
2 c Rolled Oats
1/2 c Almond milk
4 Servings Protein Powder

1. Mix ingredients thoroughly
2. Flatten mixture on parchment paper
3. Freeze for 30 minutes or refrigerate for one hour
4. Once set, divide bars and store

 

Dietbet | Before

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The Dietbet Summer Slim Down Challenge that I am participating in officially began yesterday. I am of course shooting for a more lean physique. That means that I am eating clean with no cheat days. Plus I am  completing the Bender Fitness 30 Day Lean Muscle Building program in the mornings and running 6 days a week (usually in the evenings).  I had to take starting photos for submission, so this is what my body looks like after 30 days of Bender Fitness:IMG_0906 IMG_0909 IMG_0913

I see a little mid section definition and my legs are more toned/shapely. I am really excited to complete this next 30 days because the change in my physique is pretty great in just 30 days! After photos will post in 30 days time. Also, I will post meal prep videos and a menu weekly.

New Home Gym Equipment

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I am slowly building a simple home gym based on equipment that Melissa Bender has listed on her website. Last month I added a ball, a kettle bell and a heavier set of free weights. This month I decided to purchase the Ultimate Body Press Dip Stand.

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I hate having to use a chair to perform dips. I’m always a little hesitant to put my weight on the front end of a chair when it has very little weight on the back. Plus this Dip Stand can be used for pull ups, rows, and more. I ordered from the website, but Amazon.com is about the same price. I picked up the box from the post office, and as soon as I arrived home I opened the package to peek at the contents.

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The first thing I noticed was that most of the work was already done for me. I spied only one page of directions, and upon reading I was beginning to think that I was headed for an IKEA disaster. The directions say to use color coding to put the equipment together, however the directions are in black and white!!!IMG_0834

However, upon closer inspection, I was able to see that the color coding was on the equipment itself and was very simple to assemble. Regardless, the little drawing on the instructions was definitely unhelpful as the parts themselves have no numbers. IMG_0838IMG_0836

I was able to assemble the Dip Stand in less than five minutes, and once complete, I couldn’t resist trying a dip or two (peek the lack of workout clothing). Can we say challenging!!! This equipment is going to be a great muscle builder for me!

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What do you have in your “home gym”?

Current Fitness Routine | Strength and Cardio

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As race season ended, I immediately began to think about spring training. I am running a marathon again in November, along with a few Half Marathons along the way. This means that I need to stay in training shape this Spring and Summer. Plus I want to get more strength training in to reach my goal of a leaner physique this year.

Lean and Fit

Along those lines, about a month ago I began to wake up 45 minutes earlier each day to get in a short strength training workout from Melissa Bender of benderfitness.com. I love her workouts as they are short, intense and effective workouts that are meant to be accomplished at home. This means that my home gym  has expanded just a little (more on that in another post). I will finish one of her 30 day challenges this Sunday, take a week to focus solely on core and then I will hit another 30 day challenge to push into summer. These challenges keep me active 5 or 6 mornings a week, which means that I save my running for the evenings.

I am currently in the second week of the Hal Higdon Spring Training program (Intermediate level). I particularly like his schedule because it includes tempo runs, strength training, speed play and long runs. Basically everything I need to stay in shape until I begin Fall training. I am still racing over the summer, but nothing over 6 miles. The Florida heat and humidity is already serious!

 

I signed up for a DietBet challenge, and I plan to post pics of my before and after as well as nutrition along the way. As always, you can see photos of my training on my Instagram (Missmusic12) and through the hashtag #morfitme.