Meal Prep Tips

Awhile back, I wrote a blog about planning ahead and the food options I had for that week.   But I didn't go into a lot of detail about how I plan and what my process looks like.   So, for today's entry, I'll explain in a lot more detail. 

Since I have completed a few BB programs now (Insanity, ChaLEAN Extreme, Combat), I take some of my favorite meals from each of these plans.  All of these programs encourage clean eating so there are very little processed items in my diet.  After I pick the meals and snacks I want, I make a list and head to the grocery store.  (Just a few tips on grocery shopping!  1. NEVER go hungry.  All kinds of extras will end up in your cart.  2. Stick to the perimeter of the store.  The more processed junk is located on the inner aisles.  3.  Come prepared; have a list and stick to it.  Your butt and your wallet will thank you!)

I use a calendar/meal planner to plan out what meals I'll have each day.  I just got a new planner that I love from May Designs.  This company has tons of personalizing options for planners, notebooks, calorie and exercise trackers, etc.  SO CUTE!  Here is a picture of the inside of my calorie/exercise tracker. 

I have a pretty big collection of Tupperware containers.  These are a must if you want to meal prep ahead of time.  You can stock up without spending a ton of money.  I recommend getting a big basket or box to store them in so you can easily match containers and lids.   I keep my stored like this. 

Before I get started, I get the box out with all my Tupperware containers.  I also make sure all my dishes are clean and put away and clean my kitchen counter.  Now that I have my plan, groceries and a clean kitchen, its time to get to work!!

One of my staples is chicken.  For me, the easiest way to prepare it is to use a crock pot.  I use an entire bag of frozen tenderloins, throw them in the crock pot with a little water and what ever seasonings I decide to use that week.  I usually shred the chicken and use it in salads, tacos, paired with veggies, etc.  

Salads are another regular meal, so I make 4-5 small salads at once.  If you make 1 big salad it will probably only last a few days.  But if you use the smaller containers, a salad can last up to a week.  I also make a balsamic vinaigrette dressing that is amazing!!  You can find the recipe on the "Healthy Recipes" page on this blog. 

I'm not a morning person AT ALL, so breakfast usually has to be something I can eat in the car on the way to work.  I like to hard boil a carton of eggs and use those for breakfast.  I can also use them on salads or as snacks.  Turkey bacon is also really good and can be made several days in advance. 

I wash and cut all veggies and fruit I can.  If you can, invest in some Debbie Meyers Green Bags (you can find them at grocery stores, Target and Walmart).  These bags keep your produce fresher for longer.  I've used them with whole veggies and fruit and produce that has already been cut.  They are amazing and work like a dream!!

If I have almonds, cashew, etc.  I always separate them into serving sizes bagged up in snack bags. Makes it so much easier to stick to a portion.  I can throw a bag of almonds in my purse just in case I can't get to what other foods I packed. 

For this week, I have eggs/bacon for breakfast, almonds, apples and yogurt for snacks.  Lunch will be chicken or turkey tacos, tempeh stir fry and veggie burgers.  My sweet tooth has been acting up at night lately, so I'll be having Shakeology for dinner with a small side salad. 

One last tip.  Again, if you can invest, get a good lunchbox and some ice packs. I take my food to work everyday and I don't have easy access to a fridge. However, I have good healthy food to eat because I have the lunch box and ice.  I've thought about getting a bigger back so I can pack for an entire day, but so far, I don't have a need to pack dinner too.  

This is just the plan that I use.  I have made changes and learned faster ways to do things each week.  It is definitely a work in progress, but it makes choosing healthy options so much easier.   I recommend coming up with your own system that works for you.  If you are interested in learning more about how I meal prep or want some assistance in getting started yourself, please feel free to respond to this blog or contact me on Facebook at www.fb.com/erinkterry or www.fb.com/coacherinsmotivationstation. 

Have a great week!!

Savage Race Spring 2013

Yesterday was an AWESOME day!!  Savage Race has been one of my favorite OCR's so far.  I'm not sure why, but I really like the course and the obstacles.  The last time I did Savage was in the fall of 2012.  I did good, but there were a few obstacles I wasn't able to finish.  A balance beam called Nut Smashers and a half pipe wall called Colossus.   The balance beam got me last time, but this race, I nailed it.  As soon as I finished I did a little happy dance and that pumped me up for the rest of the course.

Coming in to this race, I didn't care what I did on any other obstacle, I WAS going to get to the top of Colossus if it killed me!   Last fall, I tried 4 times to get up and couldn't grab the rope.   Leading up to the race I visualized myself going up that wall a million times.  As my team approached the wall, several people started encouraging me and said "this is it", "you are getting up this wall".   Again, I visualized myself climbing the wall and celebrating at the top.   Finally it was my turn.  I ran as hard as I could and got the rope.  I remember thinking, "I'm really gonna do this!!".  I pulled myself up as far as I could and then told the guys standing up at the top that I needed help.    Well, they weren't all that much help and I fell all the way back to the bottom.    I waited a few minutes, caught my breath and tried it again.  This was going to be the last attempt, so I had to do it this time.  I got the rope again and started to climb.  This time I was a little more "stern" with the guys up at the top and said "I need you to pull me up NOW!".  The lead guy was telling the others to "go slow".   I was not going to the bottom of the damn wall again so I yelled "PULL ME UP NOW!!"  Needless to say that got their attention and the next thing I knew I was standing at the top of the wall!!!!!!!   I have not felt that much relief and pride in awhile!   My team was yelling and cheering me on the entire time!

One of my teammates and partner Kirsten, made this for me and posted it on my Facebook wall.  I LOVE IT!!

As always, I could not make it through these races without my friends on Team Dynasty!!  Everyone works together and makes sure we are all finishing together.  I wish a I had a pic of all of us, 

but it can get a little crazy after a race and we couldn't find everyone.

If you are interested in getting into the best shape of your life, running your first OCR or starting a fitness journey, I would love to help.  Respond to this blog or contact me at www.erinkterry@hotmail.com, www.fb.com/erinkterry or www.fb.com/coacherinsmotivationstation

Thanks for reading and have a great week!!!

Staying Motivated

Changing lifestyle habits can be difficult and overwhelming.  Here is a list of 10 ways to stay motivated and on track to reaching your goals!  They work for me!

1. Set Goals
Goal setting is powerful.  However, make your goals realistic.  Instead of focusing on the big picture, think about smaller goals you can reach.  For example, if you want to lose 20 pounds, set smaller 5 pound goals.  You can also set goals to try new things with the increased health and physical fitness you are achieving.  Find a 5k or Obstacle Course Race around you and sign up.  Remind yourself of this every time you feel like cheating on your diet or skipping a workout.

2.  Make it FUN!!
Having a healthy life is supposed to be fun.  Find your "soulmate" workout, the one that you look forward to doing every day.  Look for new and exciting ways to stay in shape.

3. Reward Yourself
For every goal that you reach, give yourself a reward. Been eyeing a new pair of running shoes?  What about an outfit that might have been too tight before?  Make a list of things that you want and treat yourself!

4. Track Your Progress
This can get tricky.  Most people see progress as the weight they see on the scale.  There are SOOOO many other ways you can see the improvements you are making.  For example, take monthly pictures of yourself to compare.  You will see change that you might not see on the scale.  Track how many workouts you complete in a month.  Do fit tests.  In the program Insanity, fit tests are a huge part of the plan.  You will be amazed at how many more globe jumps or switch kicks you can do each time!

5. Remember Your Why
We all have reasons for getting in shape...losing weight, feeling better, buying smaller clothes, playing more with your children, etc.  Every time you get discouraged or want to quit, remind yourself why you started this process in the first place.

6. Ask For Help
There are so many people that can help encourage and support you, especially when you are feeling stuck.  Look at inspirational pictures on Pinterest or Instagram.  I check these both out regularly and they give me the kick in the butt I need sometimes.

7. Think About Consequences
What if you don't stick to your goals?  Where will you be in 5 years? 10? 20?  Will you be a happy person, or stuck in a rut?  How will you feel about yourself if you give up on your goals and dreams?

8. Put Your Goals Out There
Let the people in your life know about your goals and why they are important to you.  Post them on Facebook or other social media sites you use.  Once you have made your goals public, it's harder to back out.

9. Accountability Partner
Find someone that will not only hold you accountable, but will also encourage you along the way.  Find a friend that will workout with you.   Share your why with them.  Plan your meals together.  Plan a fun activity for the 2 of you to do together to celebrate your successes.

10. Plan Ahead
Life gets in the way.  Sometimes it is easy to let other obligations get in the way of taking care of yourself.  Plan your weekly meals and prep as many as possible.  Schedule your workouts like any other appointment or meeting.  What would happen if you skipped a meeting at work 'cause you "just didn't feel like it"?  Take your health and fitness as seriously as you do the other things in your life. 

Ready to commit and make some changes?  I would love to help you reach your goals!   Respond to this blog or follow me on Facebook at www.fb.com/erinkterry or www.fb.com/CoachErinsMotivationStation.   I'm also on Instagram at instagram.com/erinkterry# Thanks for reading and have a healthy and fit week!!