Meal Prep Made Easy

Truth be told, meal prep isn’t easy. It doesn’t matter how I try to spin it. It takes time. BUT if you want to get a better handle on what you’re eating, meal prepping is what you need to do.

Every week my mother and I spend about 90-120 minutes prepping breakfast, lunch, dinner and snacks. I’ll breakdown everything that I am doing and why below.

Almost done! This looks pretty legit!

Almost done! This looks pretty legit!

Breakfast

  • Quinoa- It’s a 1 to 2 ratio of quinoa to water. I clean it then cover in a pot for about 25 minutes until all the water is gone. I put quinoa in my cereal (both cold and hot-oatmeal) or salad. (It adds protein)
  • Smoothie- I wash all fresh produce prep for making smoothies and put them in containers so I can just throw them in the blender, add liquid, protein & the frozen fruit and go. I prep- the greens (kale or spinach), watercress, cilantro or parsley, ginger, lemon, celery & cucumber. (picture below)
  • Potato- I bake about 4-5 potatoes weekly. These are used for potato hash in the morning (with eggs.)

Lunch

  • Salad – I eat salad everyday for lunch. EVERY SINGLE DAY. Therefore, it’s imperative to have a large salad ready to go.
  • Eggs- As yall know, salad isn’t enough, so boiled eggs are a topping I usually have. I boil about 5 eggs per week and they are either snack food, post workout snacks or I add them to my salad.
  • Produce- I wash and clean all my produce (such as my apples, lemons etc.) It makes it easier to grab and go or grab and chop.

Snacks:

  • Chickpeas- I roast these baby up in the oven. I make a rub with cumin, salt, pepper (and oil.) They get crunchy and, yall, they are soooo tasty.
  • Sweet Potato- I bake about 2 sweet potato with a little cinnamon for some snacky food.

Dinner:

  • Sweet potato- I cut up about 2 -3 into “fry” length. That makes it easy for me to bake ’em throughout the week.
  • Veggies- I cut/dice/slice up veggies for stir fry. This usually includes: garlic, kale, cabbage, broccoli, onions, mushrooms, peppers, etc

    I put the veggies in the mason jar and separate with parchment paper.

    I put the veggies in the mason jar and separate with parchment paper.

That’s a big part of my meal prep. It takes time. I don’t do the prep that you’ve been seeing on facebook like a several gallons of water as detox drinks, breakfast/lunch/dinner prepared for 5 days. I like variety in my foods and in my workouts so this type of prep works for me.

It makes life way easier and less stressful because I know that food is already ready to go, or ready to pop in the oven without spending time cut. Especially coming from a rough work day. PLUS I know I’ll be making healthy decisions.

When it comes to your meal prep here are 3 things to consider and do.

  1. Take time and think about your week ahead. The planning is the most important aspect. (duh, but people still neglect this and end up… well they end up failing.)  You’ll figure out what you have to buy, what days you NEED to have food set for and you can look at your time management.
  2. Are you looking to have meals ready to go? Or are you prepping to have food ready for you to prepare. The latter still requires cooking, but a shorter prep time. While the former means spending hours in the kitchen one day, but  you are grabbing and going for the other days.
  3. Can anyone help you? Meal prepping solo can be a sad, lonely experience. Call up some girlfriends, call up some of your workout buddies, a family member, some guys…whoever and jam out to your favorite tunes while prepping. Times goes much faster and it makes for a great bonding session!😀
#GetThere #NewLevels

It is a big deal that Sharapova was doping.

Sharapova rocking a Nike outfit. Nike is distancing themselves after news broke that she failed a drug test.

Yesterday while at work, my sister informed me that Sharapova failed a doping test at the 2016 Australian Open. Now, some of y’all may have heard about the story and thought that it wasn’t a big deal, well it is.

From the jump, my first reaction was All them drugs, and she still couldn’t beat Serena. I mean, who isn’t thinking that?  But on a serious note,  I loathe- I absolutely hate athletes that abuse ergogenic aids to get a unfair advantage in their competition. This stems back to my days as a competitive (tennis) athlete when someone clearly lied about a line call. I didn’t know the word back then, but I was pissed. [Not using illegal substances, but still lying.]  A bad call usually resulted in me getting infuriated, then whopping their ass: Game. Set. Match – Muse.  As a professional athlete, it is your job to know about illegal steroid or ergogenic aid usage.  Okay fine, you might not  be doing the research that you need to, but you have trainers and coaches that are there to support you, and ensuring that you’re not doping is or should be a key duty! I know rules change frequently in terms of what is legal, what dosage is allowed, etc, but you are supposed to know this- this is your job.

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Are you in a Workout Rut?

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Photo Credit: Health Perch

Hi Muses!

It’s early March and I am so over the gym. In late December I joined LA Fitness. I wanted and needed to join a gym as the weather cooled and as outdoor tennis season came to a close.  Now let me tell you about my LA Fitness… it’s SO stereotypical and it reminds me of gym parodies:

  • Super swole guys always checking everybody out and looking at their muscles
  • Cardio machines are never free
  • Super fit gals going into depth about their carb vs protein, just shuuush 
  • Lots of grunting and unnecessary loud sounds

It was cool for 2 months, now- I am OVER IT ALL.  I started thinking about my days in grad school and why I loved my workouts. I played tennis & basketball, climbed, did yoga, ran and more. Now, I go to the gym to lift and take a step class..dats it. That’s dry and it’s no fun.

I gotta change it. What do I do?

This is what I’m thinking: Take an introductory climbing class and look into memberships at climbing gyms (Philly has a few &  I really miss climbing.) Start playing tennis when the weather warms up- hopefully I can play twice a week. I really have no goals when it comes to lifting, so I can cut my days at the gym back to like 1, maybe 2. Annnnd, I can start hitting the hills and art museum steps again!

My goals for my workouts are simple- get healthier by eating better (reduce gluten and dairy, increase H20) and maintain my fitness levels. I love where I am physically and I am quite content with who I am and how I look.  I know there are a plethora of reasons why people become stagnant and disillusioned with their fitness journey. People don’t realize this happens because you need to switch up what you do. This inforgraphic to my right explore this. Take a look at it and then take a few minutes to re-evaluate what you’re doing and not doing. As the season changes, it is a perfect opportunity to add some variety in your workouts to reach your goals.

#GetThere #NewLevels

Using Sports to…Make the World Better? Yep

Hey folks!

Let’s talk business. And by business I mean my business that I have been researching, networking and planning. To be honest with you, everyday I wake up not knowing how I  will feel about process. Some days I wake up and I am so extremely excited about it all, the entire process, and other days, I wake up feeling defeated, deflated and that entire day I question if I am doing the right thing (Should I be heading in this direction?) Ultimately, the good outweighs the bad, the faith offsets the fear.

So the majority of this post will be me discussing the research I’ve done about the use of sports to/for

  1. Promote peace.
  2. Youth Development.
  3. Teaching life skills.
  4. Help build confidence, esteem, & self-efficacy.
During a day camp teaching the girls how to serve.

During a day camp teaching the girls how to serve.

It’s interesting to learn about the many different methods that organizations use when sports is the foundation, which populations are being served, and how programs are tailored/targeted. Internationally, football (soccer) is huge, in America I see more diversity in the sport selections. I recently read some articles: one about the re-emergence of cricket in Rwanda and Net Ball (which I had no idea existed!) I’ve read through peer-reviewed research articles on this to find both strengths and weaknesses in using sports. It appears that the benefits do outweigh the risks, but programmatic design and the willingness of both groups to be have an open mind is imperative for success. BUT you can create a program to help with tolerance. Sports is used as a means to bridge feuding countries, heal broken nations, dissipate negative gender role myths, develop positive characteristics for youth development, spread awareness about diseases to communities and for many  other reasons.

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National Girls & Women in Sports Day

Y’all. I didn’t even know this was a day…until I got on twitter this morning, mind you it’s the 30th year of this day. Where have I been? I couldn’t let the opportunity pass for me not to talk about some of my favs!

First, a little history about National Girls and Women in Sports Day (#NGWSD)

 NGWSD began in 1987 as a special day in our nation’s capital to recognize women’s sports. NGWSD has since evolved into an event to acknowledge the accomplishments of female athletes, the positive influence of sports participation and the continuing struggle for equality for women in sports.

There are a ton of stakeholders + partners that promote and are affiliated with the day and the many events across the US.

Now to talk about my favs!!

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Let’s take, a long walk. . .

Around the Park/ After dark. . .

*The blog post title is from Jill Scott’s song A Long Walk. Check the song out, Check the album out, and then continue to binge listen to her for a few hours.* 

Today we are talking about walking. Walking? Yes, WALKING!

Walking has been the topic of many conversations, conference calls & convention workshops in my life over the last 12 months. In September 2015, the Surgeon General released his Call to Action which focused on Walking and Walkability. Active Living Research, The CDC, The National Physical Activity Plan, National Coalition for Promoting Physical Activity and many other organizations have followed suit and provided infographics, assistance and other information about walking and starting walking programs.

I run hills. I lift. I climb. I play tennis. Everybody knows this, but all these activities can be hard on the body. Walking, on the other hand, provides a multitude of benefits (which I’ll list below) and it is low impact. When I had a full schedule of clients for personal training, walking was always included in the warm up for clients with chronic conditions.

The World Health Organization, U.S. Department of Health and Human Services, and American Heart Foundation recommend a minimum 10,000 steps per day to improve health and reduce risks of chronic disease. (source)

Benefits of Walking

Why is walking such a hot topic these days?

  • Walking is inexpensive. You don’t need any specialized equipment or clothing.
  • Lower risk of injury because walking isn’t vigorous and has a low intensity level
  • It is highly inclusive [for many disabled individuals] with the assistance of a walking aid or another person.
  • For individuals who are sedentary and inactive, walking is a great way to introduce physical activity.
  • Walking is physical activity and there are numerous health benefits that are  associated with being physically active.

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Winter Training Tips

Hi Muses!

I am sharing these great training tips from PowerBar Team Elite athlete and American long distance Josh Cox. Josh Cox is a 4-time Olympic Trials Qualifier, 3-time National Team Member and the American Record Holder in the 50k. In 2009 and 2011 his 50k were the fastest in the world.

Additionally, I have a complementary video and some brief tips about nutrition after your workout. Remember these four things when deciding what to eat:

  1. Your goals and the type of workout you do matters. If you want to lose weight vs gaining muscle vs maintaining. Strength vs endurance vs volume training vs cardio.
  2. The building blocks of muscles are protein.
  3. Carbs are the main source of fuel/energy.
  4. Check the nutritional content, beware of high sugar!

Below are the tips. I like and agree with these. Consider these tips when you go outdoors for a workout!

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