Meal Prep 5 | Morefitme

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I kept things simple for meal prep because I want fresh ingredients for my meals this week. For breakfast I am having my favorite breakfast bowl (will do a recipe card later this week), which requires a good bit of chopping to save time in the mornings. Otherwise, the meal prep was mostly chopping to skip the prep step in the evenings. I was able to hit my freezer up for beans, rice and meaty marinara sauce, which means my beginning of the month prep is not going to waste. As you can see below, meals this week are best if prepared in the moment:Meal Plan

This time I misspoke in the video. The fajita vegetables I prepared are for burrito bowls, but the same principles apply. Fresh cooked veggies are really the most flavorful and nutritious. Like I stated, this weeks meal prep was simple and finished in under an hour due to frozen ingredients. Details can be seen in the video below:

 

The 21 Day Total Fit Challenge

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No, I’m not talking about the 21 day fix. MrShutUpandTrain is a personal trainer to many celebreties, and once a year he shares a 21 day challenge for free! The challenge includes workouts as well as meal suggestions. 

I have been waiting for the announcement, and it’s here. The challenge begins this Sunday and is for 3 weeks. It’s right on time because I finish the Melissa Bender Lean Body Challenge this Saturday and was trying to decide what to do next. I will post pics next week of my Bender Fitness before and after, but in the mean time I am geeked for this total body fitness challenge.

The woman pictured lost 12 lbs and several inches in just 21 days! Photo from Facebook

What about this challenge appeals to me most?
The challenge is actually completely free! There are no shakes, supplements, etc to buy. Its a combo of clean eating and great exercise. All you have to do is sign up here, and you will receive emails with grocery lists and links to the workouts. Check out the website for more details and then join us! Like I said it’s a completely free challenge, so why not? 

I will be sure to post my results, continue with #whatiatemonday on instagram and I will of course share on social media outlets along the way. It’s time to Shut Up and Train!

*All photos are from the Mr. Shut Up and Train Facebook page

Meal Prep 4 | Morefitme

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I am thoroughly enjoying this weeks menu! The seafood gumbo is so flavorful, the mini breakfast casseroles are so very easy and filling, and the peanut butter yogurt dip is always a favorite. Last night’s salmon was delicious and I am looking forward to the other meals I have planned.

Meal Plan Template

Meal prep was pretty involved this week, but it is is well worth the labor. I practically made all of my food for the week and so far that is a good thing. I made sure to freeze half of the gumbo for latter in the week and I plan to eat Banana Nut Oatmeal for breakfast over the weekend. The video below shows all of my prep in great detail:

I decided to use quite a few recipes this week. I am still on my quest to try 50 new recipes this year, and this weeks are welcome additions to my arsenal. Below I have included links to recipes from the video as well as on he meal plan above.

Mini Breakfast Casserole

Seafood Gumbo  (I used shrimp, lump crab meat, and andouille sausage for my meat)

She Hulk Green Smoothie

Giada’s Herbed Chicken

Peanut Butter Yogurt Dip

2 cups Vanilla Greek Yogurt
2/3 cup Natural Peanut Butter

Mix well and store. Serves 10 in 1/4 cup portions.

Please feel free to share some of your favorite recipes with me!

Week In Review | June 8th to June 14th

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The heat and humidity are in full effect which means slower runs. The temperatures here in Florida are quite high, so I have slowed my runs down by a minute or more, but the length has not decreased. garmin

I have upped my base run to 4 miles, which I probably should have done awhile ago. I ran 5 days out of this week and spent six mornings out of the week working through week 3 of Melissa Bender’s 30 day Lean Muscle Building challenge. I logged 22 miles this week including a trail race!oak hammock

The race was full of roots, humidity and fast runners (of which does not include me). My BGR #solesistas joined me and kept the 4.6 miles entertaining.  The next trail race I have signed up for is next month at 4.5 miles and I hope to finish in under an hour. I am adjusting to the humidity, but it’s a slow process, none the less I am hoping that I will have adjusted by then.
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I am still in maintenance mode until I begin training for my next marathon late next month. I’ve been eating my homemade protein bar as pre-running fuel. This weeks menu was quite delightful. I always enjoy a sweet potato based breakfast bowl, and with good meal prep, its an easy morning meal to prepare. My favorite meal this week has been my snack which was 1/2 cup Vanilla Greek yogurt, 1/4 cup Goji Agave Granola and 1/4 cup blueberries. yogurt granolaTrader Joe’s Nonfat Vanilla Greek Yogurt is such a treat. It is high in sugars, but considering the other meals in my day I’m not concerned. Next week’s meal plan will post tomorrow.

 

Meal Prep 3 | Morefitme

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This meal prep is for week two of my DietBet challenge, and it took a little longer than last week. My homemade breakfast sandwiches were delicious and a perfect compliment to my morning green smoothie. However, the star of the week for me was…..the Taco Salad! I love, love, love Trader Joe’s spice mixture, it is truly delightful. As you will be able to see, the meal prep I did Sunday really helped with my meals for the week (check out the meal plan below):Meal Plan Template

Check out the meal prep video below to see what I made ahead for such an easy week:

Cooking Tips:

  • Be sure not to overcook the eggs, check them at about 10 minutes
  • Cover breakfast sandwiches with foil before putting them in the Ziplock bag to freeze
  • This weeks protein bars hold better at room temperature
  • Check roasting broccoli frequently as it overcooks quickly
  • The taco salad is delicious with Cilantro Dressing

Homemade Protein Bars
2 cups rolled oats
5 tablespoons creamy peanut butter
4 tablespoons Biscoff spread
4 servings Whey Protein

1. Combine all ingredients, mix thoroughly
2. Spread over parchment paper in a shallow baking pan
3. Freeze for 30 minutes or refrigerate for an hour
4. Once set, cut into 12 bars

Puerto Rican Style Beans
2 tablespoons oil
2 tablespoons Recaito
1/2 cup strained tomatoes
1/4 of a butternut squash or calabeza
1/2 cup water
1 can Chickpeas or pink beans
1/2 tsp salt
Jalapeno’s, capers, or olives
Handful of Cilantro
*Optional Sazon Culantro y Achiote

1. Heat oil over medium heat in a skillet
2. Once warm add Recaito and simmer for 1 or two minutes
3. Add strained tomatoes and cook until oils release (about 5 minutes)
4. Add water and squash, cover and cook for 10 minutes or until squash is tender
5. Add, sazon culantro y achiote, salt, beans and jalapeno peppers, mix thoroughly
6. Cover, turn the heat down to a simmer and let cook for 10 minutes
7. Garnish with cilantro

* This product contains msg

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

 

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.