My WHY to being strong, healthy, and fit.

When someone decides that they need a change in their life, whether it be their job, the people they associate with, their daily activities, their health, fitness, and nutrition, or anything that keeps them from reaching their ultimate goal, they MUST search out their WHY? Why is this change needed? So today I will share my Why. Why I need to make a change in my health and fitness. Let me first give you my background.

                

I had never in my life been someone active in sports, physical fitness, or really even nutrition. No, I didn't eat out at fast food restaurants daily; I didn't eat all processed foods when at home. I cooked meals...even meals from scratch; however, they were not always the most nutritious choices. We grilled year round, so our meats were for the most part healthy, however, we did use pasta and rice mixes from the box 2-3 times a week. Other nights were typically mashed potatoes. We also always had boiled or steamed veggies with our meals. 

When I was growing up as a child and even into my teen years, I could eat whatever I wanted and I didn't gain weight. My grandma always said to me "It will catch up to you" but I ate what I wanted when I wanted. When I got married, I was 5'7" and weighed 129 lbs. Well within a healthy weight for my height and frame size. Then it happened... two weeks after getting married, I became pregnant with my first and only child. Because I was being treated for hypertension (first discovered my Senior year in HS, when I attempted to donate blood, but my blood pressure was borderline, though it was not treated until a  year later) I was put on bed rest right away when I became pregnant. My mother in law moved in with us 5 months after we were married. She was in control of cooking our meals at that point. She used LOTS of processed foods in her cooking. Being unable to do any sort of exercise, slowly I began gaining weight and losing muscle tone. I believe I only gained 26-30 lbs. during my pregnancy; however, I didn't lose it after my daughter was born in March. In May I went shopping for summer shorts. I was almost in tears as I had gone from a size 9/10 pre-pregnancy to a size 14 post pregnancy!

I would start dieting off and on for years. I'd lose a bit, and then I'd gain it back plus some. This went on until my daughter was in 7th grade. At that time, my husband had deployed to Korea for a year. I finally decided enough was enough. I had reached 168 lbs. I was tired all the time, I had digestion issues; I was not sleeping well, felt bloated, and just down right awful. By this time, my hypertension had already regulated itself and I was taken off meds. Strange huh, I was put on medication when I was a healthy weight, and taken off when I was overweight. I was embarrassed of how I looked. We lived in Lynn Haven, FL at this time, and I would not take off my t-shirt whenever we went to the ocean or lakes. If I did, I quickly laid on the beach towel to "hide" as everything looks better laying down right or I would quickly slip into the water so to not been viewed.

It became my new year’s resolution that I was going to lose weight. I was going to make the changes I needed to for myself. So, I joined Curves and began working out fist 3-4 times a week...then I picked up walking in between my workouts, I was lifting weights at home. I was losing the weight I had put on and in about 4 months, I dropped to 138 lbs. I was a size 9 again! I was ecstatic. I was sleeping through the night, I was confident about my outward appearance, I had compliments from people (something I NEVER got prior...even in school, I felt as I was the ugly duckling) all the time. 

Then, it happened all over again. My husband came home from his yearlong deployment to Korea, we moved to North Dakota, and I went back to my old routines and I gained weight again. I would still periodically go with friends to the gym to work out, but I wasn't consistent and I wasn't eating healthy, though it did get somewhat better after my husband was diagnosed with Diabetes. Our marriage started to decline again as it had over the years and I decided that I wanted a divorce and I moved back home 2-1/2 years after we had moved to ND. 

I lived with my Grandfather for the first year then he bought me and my daughter a house.  I was stressed due to the divorce and becoming a single mom, physically tired all the time and ended up taking on a second job just to make ends meet. I would work, 8 in the morning until 12 midnight at times. I would go a month or two at time without a day off from both jobs. I was eating from the deli, and fast food. I was never home long enough to cook healthy meals. Eventually, I reached my highest weight ever... 170 lbs.

My boyfriend made a comment last summer about how he had never seen me in a dress. We grew up in an era where women and girls wore dresses and he liked that. So, I decided one day to surprise him and went to Kohl’s to buy a dress. I was excited to take a handful of cute dresses in to try them on only I HATED how each and every one of them looked on me. My arms, legs, stomach, everything just looked bloated and fat. I was so discouraged that I left the store on the verge of tears. I went straight to Walgreen and bought a bottle of Hydroxicut. I took it for 2 months and NOTHING. I didn't lose a pound. I was so disappointed. 

I missed how I felt when I had lost the weight years before. I missed the confidence I had in myself, I missed the healthy feeling. I missed the muscle tone, the strength I had gained. I missed everything I had worked so hard for in the past. I decided again, it was time for me to do something about it. Nobody could do it but me. I had been hearing about 21 Day Fix and wanted to try it. I wanted to lose the weight once and for all. AND I wanted to learn to eat properly. No more processed foods, no more additives, no chemicals, nothing but REAL, HEALTHY, FUEL MY BODY foods!

My boyfriend and I decided that we would purchase 21 Day Fix. It was the BEST thing I had ever done for myself. Even better than Curves! This program taught me healthy eating, the proper macros, the proper portions, and it gave me a 30 minute workout to do daily. We stuck to if faithfully for 2 rounds. I lost 15 pounds in 42 days! I continued to lose weight over the next few months following mainly just the food. Total I had lost 25 lbs, taking me to 145 lbs.  I was the size I wanted to be, however, I still had toning to do as my weight was not where I wanted it to be. I was so excited with my or OUR accomplishments as my boyfriend had lost 35 lbs. total over the 2+ weeks we were following the program. 

BUT... life happens. The holidays came around. Work picked up (I'm still working two jobs), I didn't have total control of all the meals being prepared for holiday parties. My daughter came home from school and we had to do our traditional Christmas cookie baking. I forgot about my meal preps, I forgot about my meal plans, I forgot about working out. I again, lost all motivation. 

After the New Year, it was going to be on again. I was going to lose the weight again and get back on track...but I didn't. Then come March, my Grandfather passed away. The man who was my rock. The man that was always there for me. The man who had walked me down the aisle so many years ago. Stress, sadness, and the family drama that soon followed had me eating whatever I wanted and whenever I wanted. On top of all that, my full time job has become extremely stressful so again, I gained weight. I am currently about 157 lbs. again.

So now you have the history of my health and fitness... Now to the WHY I want and need to get back into my routines. 

I've had a history of Hypertension myself, my family has so  many different medical issues that run rampant throughout...diabetes, heart disease, leukemia, hypertension, kidney stones, migraines, seizures, ADD, ADHD, bi-polar, you name it, it's there. I rather enjoy not having to depend on medications to control my blood pressure, so I really do NOT want to go back on them. 15 years was long enough to depend on them. I don't want to be another statistic in the cancers, diabetes, etc. that run through my family bloodline. 

I want to lose the weight once and for all. I want to learn to maintain my weight once I reach my goal weight again. That has been my biggest struggle. I learn to eat a set amount of food to lose, but then feel like I am starting over when I reach goal weight and have to learn again how to eat and how much to eat. I want to continue my journey and not give up on myself because I feel as if I'm starting over yet again. It's NOT starting over! It IS learning the next step of the process.

I want to have strong, healthy bones. I have scoliosis a curvature of the spine. Mine is a double curve in the shape of a backward S. I need healthy bones to support my back. Due to my scoliosis, I have one hip higher than the other which creates back pain, hip pain, and even pain in my feet as the scoliosis throws everything out of alignment. The more flexible and the stronger the muscles, the less pain I feel.

I want to have a strong core, strong arms, and strong legs. I want my muscles to be flexible. Not only does it give my body strength, it gives me confidence in myself. When I look good and feel good, I tend to feel good in many areas of my life. I have pep in my step, I feel more confident in the way I carry myself and how I do things. 

I want to have good night’s rest. I don't want to continue with my being tired all day and not being able to sleep at night. I want to have so much energy during the day, that I am more motivated to get off the couch and clean my house, go outside and work in the yard, go for an evening stroll around the neighborhood, or even shovel snow when winter hits us hard. I want to feel like I am accomplishing things in my life and not just living day to day.

I want to feel beautiful. I want to believe my boyfriend when he tells me I'm beautiful instead of responding with "if you say so" or "yeah, right". I want to feel sexy. I want to be his "Goddess" as he sometimes refers to me. I really want to feel what he sees in me!

This is my WHY. This is WHY I want to be a better version of me. This is WHY I need to get up off my duff and work towards my goals. I need to focus on my WHY and not let it out of my sight. Nobody can make it happen for me except myself!

Change

We all need to step out of our comfort zones and take the steps necessary to reach our goals and make our dreams come true. If we don't, we will be left right where we currently are and no progress will be seen.

Brownie Batter Overnight Protein Oatmeal.

OH MY GOSH! This is the most amazing stuff ever. I have always been a fan of oatmeal; ever since I was a small child. It was a staple on cold, snowy, Michigan mornings.

Over the last year or two, since becoming a coach, I have seen so  many posts about overnight oatmeal. I was reluctant to try it, simply for the fact that the oats were not being cooked, but rather, mixed with other ingredients and placed in the fridge until morning. You could eat them cold or just reheat in microwave a few seconds.  I wasn't sure I'd like the texture mainly.

Well, I came across one for Brownie Batter Overnight Protein Oatmeal, and I finally convinced myself to give it a shot. This stuff is addicting! I didn't follow the recipe I found exactly... I'm a big time improviser when I don't have something the recipe calls for.  The substitutions I made were absolutely AMAZING!

Mix up a batch and give it a shot, then shoot me a message on how well you liked it!

BROWNIE BATTER OVERNIGHT PROTEIN OATMEAL

1 Cup Coconut Milk

1 medium sized banana

2 Tablespoons cocoa powder

1/8 teaspoon Himalayan Salt

2 Tablespoons Raw Honey

1 Tablespoon Peanut Butter

(Creamy or Crunchy, I prefer Crunchy)

1 scoop or Packet Chocolate Shakeology1 Cup Old Fashion Rolled Oatmeal

Mash banana, add all ingredients except oatmeal. Mix until well combined, then fold in the oatmeal. This makes 2 servings, however, I divide it into three as it better fits my 21 Day Fix meal plan. 

I place mine into 1/2 pint Ball Jelly Jars, top with lid and ring, and place in refrigerator. Chill at least one hour, or over night. Oats can be served warmed up in microwave or eat as is, straight from the fridge. I have yet to try it warmed, I love it cold!

Tips for boosting your fitness level

Are you ready to feel in the zone? How about ready to take on new fitness challenges? Maybe you are interested in increasing your speed for your next 5K Marathon, or lift heavier weights.  If you want to increase your cardiovascular fitness and increase your strength, it's time to push your fitness level to new heights.  By incorporating these tips into your fitness routine, you will ready yourself for more energy and performing at your best possibility.

1.  Use your body weight to become stronger. Your muscle is more metaboically active than your fat. Muscle burns more calories per day at a resting heart rate than your body fat does. Therefore, the more muscle you have, the more calories you burn daily.  Strength training also increases your joint mobility and allows you to feel good while doing your daily activities.  Dedicate 3-4 days each week to strength training to build muscle and become stronger.

2.  Workout at home with Fitness DVDs.  Working out at home with fitness DVDs eliminates the excuses. You don't have to pay for a gym membership or feel intimidated by other gym members. No excuse that it's too cold, snowy, rainy, icy, etc. outside to go out to run, walk, or participate in outdoor sports.  Working out at home is easy, time effective, and gets you moving. So pop in a DVD and start sweating! Message me if you need workout DVD ideas!

3. Cross-train. If you have one workout that you love to do and do it day in and day out, you are putting stress on the same muscles, joints, and bones that are involved in that particular exercise.  By doing this, you increase your risk of injury due to overuse.  By cross-training, you work different muscles in your body with each different exercise so you can do more activities safely. Mix up your workout types so that you increase your performance and fitness without pushing your body past it's own limits.

4,  Find ways to reduce your stress.  Stress is a huge factor for some people who struggle with weight loss or weight gain.: both of which, can keep you from reaching your higher fitness levels. If you struggle with high stress levels, your body produces a hormone called cortisol, and if it is not controlled, your body can increase it's fat storage. Take control of your stress by going for a walk, get a breath of fresh air, read a book, do something fun, call a friend, or just seek some alone time if that is what your need.  Find ways to reduce your stress and partake in those activites often during the week.

5.  Make fitness your lifestyle. No, you don't have to change professions or become a personal trainer or coach to make it a lifestyle. Make fitness an important part of your daily and weekly routines.  Losing weight, getting healthy, or becoming more fit is not something you can just do  whenever the mood strikes. You must commit to eating healthy and doing something physical every day. Think of this as a lifestyle, not a gimmick, fad, or trend.

6. Get your head in the game. Getting healthy or fit doesn't start in the gym or in your kitchen. It starts in your head. You have to be mentally prepared to take on the challenge. Once you have prepared our mind for this new lifestyle, you can and will succeed in your journey.  Don't be afraid to reach out to someone to help you get your mind in the game. Talk to people who are already there, feed off their mentality. Learn everything your can to make your journey successful. The more your mind thinks health and fitness, the easier it is to make this a lifestyle.

7. Eat clean so your body can perform at it's highest potential.  The relationships we develop with food are extremely powerful. The choice is ours... we can make choices that support our health, fuel our energy, and help us to lead a long life or we can make choices that ultimately weigh us down--physically, emotionally, and energetically.  As the saying goes, we are what we eat!

8. Do HIIT Traiining. HIIT Training is a great way to stay on top of your health. Tabata Training, which is a form of HIIT Training, uses only 4 minutes of your time. 20 seconds at a 80-90% of your capacity and a 10 second rest period. You do this continually until you hit the 4 minute mark.

9. Increase your intensity. If you continually do the same workout, you will hit a plateau and stay the same. You can do the workout you love, but try mixing it up in terms of effort, duration, speed, or intensity. Put a bit more pep in your aerobics class, add an extra mile to your walk or run, increase the incline on the treadmill or add a few extra minutes, or add a few extra reps or more weight to a strength training program. When you increase the intensity, you increase your fitness level also.

10. Take action.  If you struggle with weight loss, eating healthy, or maybe getting fit.  Maybe you spend a lot of time on blogs, reading health and fitness magazines, write out lists, goals, and workout plans. Maybe you are a collector of fitness programs but you still struggle with making a successful story for your self. I have one question for you. What are you doing with all that information?  Take all the knowledge you are getting and take action! Use this knowledge to boost your fitness to the next level.

Workout because you love your body, not because you hate it.

We need to let go of the negativity when it comes to our health and our bodies. We need to learn to love ourselves and believe that our bodies are worth the price it takes to be healthy. Don't let the price of real foods or unprocessed foods determine the nutrition you fuel your body with. Don't let the price of a gym membership, or workout program keep you from getting a healthy body. The more we invest in our own health, the more our body and health gives back to us.

When we fuel our bodies with crap, our bodies don't work at it's best potential than as if we fuel it with food straight from Mother Earth. Fill your body with artificial sweeteners, artificial colors, chemicals, preservatives, etc., our bodies do not know what to do with it all. Therefore, it stores it as fat as it can not process it properly.  

Fuel our bodies with fresh veggies, fresh fruit, whole grains, lean protein and it will utilize every bit of the nutrients provided to help our bodies run efficiently. We will sleep better, have more energy, feel less pain, swelling, inflammation, and have less bloat. We will have less trips to the doctor. We lessen our chances at diabetes, high blood pressure, cancer, and oh so many other ailments created by or brought on by the processed foods and the chemicals we consume.

Move each and every day. Whether you go to the gym or workout at home in the comfort and privacy of your own home. Get your heart rate up to create a strong heart, burn the fat, strengthen your core and body. As we age, we really need to focus more on our health. We don't have to let nature take over and lesson our bone density, cause weight gain, etc. We have to work to maintain what our bodies tend to do on it's own when we were younger. Yes, it will talk some time, dedication, and effort, however, in the long run when you are the grandparent out chasing your grandkids in the yard, living an active life while others your age are getting around slowly and taking life easy, you will be enjoying life!

Getting Back On Track

Since my post the other night telling how I have been slacking on my meal prep, I have been eating much better the last couple days even getting my veggies in...and let me tell you, my stomach is thanking me. I am feeling less bloated as my body eliminates the the excess carbs, as I fuel it with healthier high fiber foods and getting the portions and macros back on plan.

We really need to learn to listen to our bodies. Listen to our brain as it tells us that pop you just drank, tasted good in the moment, but not long after, a feeling of bloat  then a sugar crash happened....

That extra large serving of pizza, cake, cookies , icecream, yeah you know, all those foods that tempt us, and sometimes we think we can not pass up. Again, the bloat and discomfort we feel afterward. Oh, and let's not forget the guilt we feel. I'm sure you get it... listen to your body, it knows best what you need....

Tonight I also got in a thirty minute workout. It was NOT one of my Beachbody programs tonight, however, I still put an effort in and said "No Excuses, I WILL workout!"  Tonight I thought an old favorite would be fun, so I pulled out my step and did step aerobics.  It was definitely a challenge tonight as my 12 week old kitten decided to join me. 

Today's Body Blessing:

Breakfast: Brownie Batter Overnight Protein Oatmeal (I will HAVE to share this recipe), Eggsalad

Snack: Homemade BBQ Pork/Beef, (meat only, as my breakfast took up most of my allowed carbs for the day.

Lunch: Salad from the deli at work, mixed lettuce, carrots, cukes, onions, tomatoes, broccoli, cheese, turkey, egg, with Honey Mustard dressing

Dinner: Spaghetti Squash with marinara sauce and cheese. 

Only beverages today, WATER and Plain Iced Tea

Even coaches fall

Confession time: even coaches can fall off track....

I did some meal prep tonight for the next week. I have still been eating fix approved meals, however. I haven't always gotten the right amounts of each container, and I've had a few cheats here and there because I had not planned my days. Planning is so important in making our health and fitness journey a success.

My biggest problem has been getting in my veggies. So tonight I made up my cucumber and tomato salad with Italian seasoning, olive oil, and vinegar dressing  and some homemade pickles (cukes, onion, dill weed, acv, and water). Now I have my snacks prepared (i did well using these as my morning snack before)or sides to eat with my meals if I don't have time to stop for a break while at work.

I also prepped the overnight oatmeal recipe I shared earlier on my Facebook group.  I got into a habit of eating my Greek yogurt, banana, cinnamon, and honey for breakfast usually adding granola too.... then watching TV at night I would make another. Not that it is bad for me, but I need more of a variety and this gives me a heartier first meal of the day.

The oats will help me feel fuller in the mornings, plus I am getting protein with the added shakeology and I'm still getting a serving of fruit. Overall it is a more rounded and a well balanced breakfast to start my day.

I also boiled up some eggs, and will make egg salad out if them tomorrow after my yogurt is done so I can use those for lunches, or a snack. I do like to use it in the mornings on top of toast too for another breakfast option.

Now to figure out what to do with the left over pork and beef roasts. I already have it shredded. Thinking maybe homemade bbq. I found a really good recipe on pinterest a few weeks ago for sloppy joes. May make it up with the roast.

Now that I have a plan, I can get all my containers in and get back on track...

Transformation Tuesday

Hi, in honor of Transformation Tuesday I thought I would share something with you all that was a turning point for me. Two summers ago, my boyfriend and I had been dating, for about a year and he had yet to see me in a dress. He is old fashion in some ways and remembers as a child, the women in his life always wore dresses. Even the little girls wore cute dresses with bows and buttons. It was our era. The time we grew up in, the time that was a big impression on who we are today.

I left work one day and decided I wanted to surprise him by buying a cute summer dress so I headed to Kohl's.  I grabbed a handful of super cute dresses and excitedly went to the fitting room to try them on. Though the dresses were cute, when I saw myself in the mirror...where was my waist? My arms and shoulders looked fat! My thighs looked huge! I was sooooo upset! I left Kohl's and got in my car on the verge of tears. Instead of buying a dress, I headed straight to the  Walgreens  and bought a bottle of Hydroxycut. Yes, I was THAT disappointed in myself. I tried the Hydroxycut for 2 months and saw no change whatsoever. Then I joined Beachbody... but it still took time for me to find what worked for me...to break past the disappointment in my failure to maintain the hard work I had done  few years prior when I was in an the best shape of my life.

It wasn't until a year ago that Beachbody came out with The 21 Day Fix. That was it. I wanted to try that program.  I felt that was exactly what I needed.  I didn't have the money though...so I waited til the time was right and we could afford it.

The 21 Day Fix was my magic ticket. It is the program that worked for me and thousands of others are finding success too. I lost 25 lbs and my boyfriend lost 35 doing the program with me.

I am attaching a photo of my before and after. The first taken at my nieces wedding, where I was so uncomfortable wearing a dress. The second a couple months later (almost two complete rounds) dressed for my boyfriend's son's wedding. I felt amazing that day!

Homemade Crockpot Refried Beans

I am convinced. If I can help it, I will NEVER buy another can of refried beans!  This morning while looking through Pinterest, I came across a pin for homemade Refried Beans done in the Crockpot at Pennies and Pancakes blog Needless to say, I headed straight to my local grocer and bought the items I needed to make Homemade Crockpot Refried Beans.

Beans are so healthy for you. They are high in fiber, high in protein, and low in fat. They are simple to prepare and can be easily frozen for future use; and freezer or batch cooking is right up my alley if you have seen a couple of my other posts!

Since beginning the 21 Day Fix, I have used refried beans more than I ever used to. Prior to 21 Day Fix, I used them mainly for tacos.  However, since then, I have found a wonderful recipe for Mexican Lasagna which we make about twice a month. I love them with tostatas, and Mexican layered dips also. I am also planning on making up some beef, been, cheese burritos to freeze for grab and go lunches.

You can find the recipe for Mexican Lasagna on my blog. Just follow this link:

http://fitandfabbylisa.blogspot.com/2015/01/mexican-lasagna.html

Now back to our scheduled post, Homemade Crockpot Refried Beans. This is the recipe I followed. I hope you enjoy them as much as I know I will. 

Homemade Crockpot Refried Beans

Ingredients:

2 lbs dried pinto beans
1 large onion, chopped
4 Tbsp. jarred minced garlic
*Up to 2 1/2 Tbsp salt 
1 tsp black pepper
2 tsp cumin
10 cups hot water

* You can use as little as 1 Tbsp. of salt depending on how salty you prefer your beans.

Directions:

Rinse the beans in a colander. Pick out any bad beans or stones that may have been inadvertently left  behind during the packaging process. 

Food Prep Made so much easier with ChopMagic

For Christmas, I got this handy little gadget. I absolutely LOVE it! It's called ChopMagic. It is like having 12 knives in 1. I have used it for making French Fries, Sweet Potato Fries, and today, I used it when doing my meal prep of meatloaf and meatballs. It makes dicing veggies so much faster!

Typically, I would spend quite a bit of time chopping, dicing, slicing the veggies to stuff my meatloaf/meatballs with. Today, however, I ran the carrots, summer squash, and zucchini through the ChopMagic first. I would usually use the ChopMagic to dice my onions in one swift push of the slicer, however, the onion was so big and I had already used half of it on another prep, I just diced it by hand. This gave me the long strips of carrots and squash that you see here:

I was then able to cut them into smaller diced carrots, summer squash, and zucchini with ease and closer to equal sized pieces. This was the result of the carrots

I was then able to toss all my veggies into my big roasting pan along with the meat, eggs, oatmeal, and spices. You can check out a previous blog post I did giving your the recipes and details of how I make my meatloaf/meatballs. 

http://fitandfabbylisa.blogspot.com/2015/01/more-meal-prep-recipes.html

See how pretty and colorful they turn out with all the veggies in it? And oh how healthy and good they are.

Meal Prepping. My Step By Step Process

So many people have been blown away by the pictures I have shared on our 21 Day Fix Recipe/Meal Swap Group, that I have decided to create a blog here and share a file in the group with a Step by step process of how I plan and execute my meal prep.

To begin, find the recipes you want to use. Whatever your heart desires. Well, within reason, we all know there are certain foods that just don't freeze well. Things like potatoes, pasta, gravy, sauces, some produce, etc.  For a full list of foods that do not freeze well, check out the National Center for Home Food Preservation website at:

 http://nchfp.uga.edu/how/freeze/dont_freeze_foods.html

Once  you have your list of meals gathered, it's good to check the inventory of your pantry, refrigerator, spice racks, etc. Compare your recipe ingredients to what you have on hand. Make a grocery list of everything you will need to buy in preparation of your meal prep day.  Make sure that if you have 2 or more recipes that require like ingredients; say, bell peppers, that you make sure you take into consideration exactly how many will be needed. You don't want to come up short on food prep day.

You will also want to inventory your pots, pans, baking dishes etc. The last thing you want to do is get your meals all prepped and ready to place into the oven, and not have enough baking dishes for everything you planned on cooking.

The next step is a personal preference. I typically do everything on the day of food prep. However, if you have an extra hour or so the day before, by all means, start prepping your veggies needed the night before. Read through your recipes, slice, dice, or chop  up the amounts  needed for each recipe and place in containers or baggies for each recipe. Make sure you label them so you know what goes with what.  By doing it ahead of time, the process of putting together your meals will be a lot smoother and quicker. Like I said though, I don't have time typically to do it ahead of time (I work a full time job, as well as a part time job), so I do it the morning of. Choice is yours.

First thing you want to make sure of when beginning the meal assembly, is that your kitchen is clean and organized. You want to make sure that all the items you need to prep are clean, and available to you. You don't want to have to spend time searching and washing dishes when you are ready to begin.  Though, I do a lot of dish washing as I prep too, as my kitchen is small and I sometimes need to reuse items.

Before beginning your meal assembly, gather your ingredients needed for each recipe. Have them grouped together, so you are not spending a lot of extra time searching through cabinets, pantry, or refrigerator. It makes the process much smoother and quicker having everything in line and ready to go.

You will want to start with the recipes that will take the longest to prepare and cook. If you are using your Crockpot and the recipe says to cook on low 6-8 hours, you don't want to start that last  or you will be waiting long after the other meals are done to finish up the recipes in the Crockpot.  Prepare the meal, place it in the Crockpot, set it, then move on to the next recipe.

The second recipes you will want to do are those that will take time in the oven to bake and lastly the items that you will prepare last are those that are done on the stove top as those are generally quicker to finish.

I have a Kenmore Roaster, which is great for making large batches, or I can use the separate pans to make three separate dishes. I can use it as a slow cooker, roaster, or a steamer, though I have never done the steaming part. It comes in handy for making whole chickens, roasts, and stock.

I also have a Crockpot which has two crocks. A standard crock, and a divided crock, which allows me to make two meals at one time.  I typically use my Crockpot for my Salsa Chicken, Pepper Steak, pork carnitas, etc. Another item I use often is my pressure cooker. My pressure cooker, I typically use for when I cook steaks with mushrooms and onions. It can also be used to cook beef cubes, roasts, etc. It saves a lot of time with meal prep as it's so quick!

Once meals are completely cooked, I measure them out into Rubbermaid or Gladware containers using my 21 Day Fix containers to measure. In meals such as meatloaf or chicken, I will measure out a serving of seasoned brown rice, a baked red skin potato topped with a tsp or so of beef or chicken broth and a bit of real butter for flavor (some may or may not like the texture freezing makes, so choose a carb side of your choice if you don't like the texture). I also measure out a serving of frozen veggies to round out my meal.

I also sometimes make Mac-n-cheese using squash to make it creamy and less cheese. I do the noodles just under done to freeze, so they do not turn to mush when thawing and reheating. Works for me. I do not find them to turn to mush this way. Maybe test a small serving to see how it goes for you before doing a whole batch.

I make both meatloaf and meatballs using the same exact recipe. It just saves me time as I can double or triple the recipe and have two different meals. Meatballs I measure out and cook them right in mini muffin tins. meat loaves can be measured out and baked as a traditional loaf then sliced, or as I like to do, measure out and bake in a jumbo muffin tin.

Here is a link to how I make my Meatloaf, Crockpot Salsa Chicken, as well as my Crockpot Pepper steak (note, I omit the sugar and the cornstarch in the Pepper steak recipe) :

http://fitandfabbylisa.blogspot.com/2015/01/more-meal-prep-recipes.html

I personally do NOT count the veggies, oatmeal, or eggs, when I make meatballs, meatloaf etc. As they say, we didn't get unhealthy eating veggies! And the eggs are mixed with the meat so counted as part of the red anyway, and the oatmeal, I use 1/2 cup dry, which is equivalent to two servings on the 21 Day Fix.  It's divided between approx 8-10 servings, so really is not much per serving; maybe 1/4 a serving or less.

So there you have it... how I plan and execute my freezer cooking. Please feel free to message me if you have any questions at all. I'd be happy to answer the best I can.

Also Note: If you decide to look through the other recipes on my blog, please realize this blog was started about 5 years ago when I first began my health and fitness journey; long before I knew anything about Beachbody or the 21 Day Fix.  I was successful at losing weight, however, I had not yet learned that there was more to a "diet" than portion control and counting calories. I believed then, that I could eat anything I wanted as long as I kept my portions in control. I have since learned, that is not true. A healthy body means eliminating the C.R.A.P. and eating clean healthy foods that are NOT full of additives, artificial flavoring, artificial colors, and artificial sweeteners.

Love & Hate

Many say that the opposite of Love is Hate. That is untrue, however. The opposite of Love would be Apathy. Love and hate are, however, very closely connected. Many times, it's the one's we love the most who cause us to become the angriest. Today, we are going to use visualization to your advantage. Close your eyes, take a deep breath through your nose, and out through your mouth. When you are completely relaxed, begin your visualization exercise.

Imagine someone whom you are having a personal conflict with. It could be a spouse, coworker, friend, or maybe even your child. Bring an image of that person to your mind. Imagine that the interaction you are having with that person is positive. Begin conversing with small talk. Now watch yourself as you confront this person about what has been bothering you. You are communicating calmly, nicely when voicing your concerns, focusing on how the person makes you feel. See how the person responds in a positive way. Perhaps they respond with "I didn't know you felt this way."  You will see that by mentally preparing yourself with confrontations first, you will not feel as stressed an anxious about trying to solve the problems in real life.

When Life gives us Lemons...

We all know the old saying, "When life throws you lemons, make lemonade! With today's visualization exercise, we are going to make Lemonade. No, not really. Today we are going to learn how you can face life's challenges with more ease.  Let's visualize your turning your first lemon into lemonade.

Close your eyes, breath in deeply through your nose and exhale slowly through your mouth. Repeat until you are completely relaxed. Once you are completely relaxed, you will be ready to begin.

Visualize yourself jamming to your favorite tunes as you drive home from work. All of a sudden,something doesn't sound right. You hear a "clunk, clunk, clunk" coming from your car. You carefully guide your car to the side of the road, turn on your hazard lights, step out of your car and evaluate the situation. You quickly discover that you have a flat tire!  You walk around to the back of your car, open the trunk and retrieve the spare tire, car jack, and lug wrench. You quickly remove the flat tire and replace it with the spare. How great does it feel having strong arms and knowing that you can change the tire without calling for roadside service? You replace the hubcap, jump in the drivers seat, and you are once again back on the road. How do you feel knowing that you can overcome obstacles that arise without warning?

Mexican Lasagna

This is one of the recipes that I use when I do my meal planning and freezer batch cooking. It is supers simple to make, good for you, and taste great! It's one of my boyfriends favorite meals. I make a batch up, divide it into 6 freezer containers, and in the freezer they will go. We pull one out, put it in our lunch box, and off to work we go. Just a couple minutes in the microwave, and you have a hot, healthy lunch.

Mexican Lasagna

Ingredients:

• 1 Red and Orange Bell Pepper
• 1 Medium Onion
• 1 lb Lean Ground Turkey (I also will use Extra Lean Ground Beef)
• 1/4 cup 21 Day Fix Southwest Seasoning Blend or Mrs. Dash Salt Free Taco Seasoning
• 1-1/2 cups Shredded Cheddar Cheese 
• 1 can Fat Free Refried Beans 
• 2 Small Cans Diced Chiles
• 2 tsp Extra Virgin Olive Oil
• 12- 6 inch Corn Tortillas

Instructions:

Dice the peppers and onions. Heat olive oil in a large skillet and add diced peppers and onions; cook until tender. Remove from the skillet; set aside.

Brown your ground meat in the skillet until almost cooked through. Add chiles to meat and cook until meat is cooked through and no longer pink. Add cooked onion and peppers to meat mixture, along with southwest seasoning and 1/4 cup of water. Simmer for 10 minutes.

Spray the bottom of a 9×13 baking pan with Pam cooking spray. Line the bottom of the baking pan with 6 corn tortillas. Spread with half can of refried beans. Spread 1/2 of the meat and vegetable mixture over the tortillas and refried beans.

Layer the remaining 6 tortillas on top of the meat mixture. Repeat spreading the refried beans and remaining meat and vegetable mixture.

Sprinkle shredded cheese evenly over the top.

Bake at 375° F for 30 minutes, or until heated through and cheese is hot and bubbly.

Makes 6 Servings

Vacation? Who says it's a vacation...

What a week this has  been. Vacation from my full time job started Sunday... I've worked two days at my part time job, the the last two days were basically spent at the Dentist office for a good part of each day.  My boyfriend had 5 teeth pulled on Monday, then I was in for a cleaning yesterday. I didn't have insurance for several years, so hadn't gone in for a cleaning in about 5 years. Bad I know, but considering, I didn't have any cavities. I do have a chipped tooth that needs to be fixed, but other than that, it went well.

Tomorrow will be another meal planning day for me. I've got to replenish my freezer for when I go back to work next week. Need to make up some softer foods for my boyfriend to use for his lunches too until he is able to eat solids a bit better.

On the plan will be more chicken veggie soups, meatloaf, Mexican Lasagna. All are so simple to make and so full of flavor and best of all, good for you! Oh, and they all freeze well! I will share the Mexican Lasagna recipe soon! I need to come up n few new ideas though.

Enjoy the weekend everyone! I'm going to enjoy my last two...maybe three days off!

Unleash Your Inner Passion

During today's visualization, we are going to unleash your inner passion. We will be using the power of your mind-body connection to help you solve the emotional and stress issues that may lead you to overeating and under exercising. So, today, I want you to explore your own passion and see where it takes you. Close your eyes, breath deep. When you feel completely relaxed, you can proceed with today's visualization exercise.

Visualize yourself one year from today. Look at yourself as you hope to be. You are accomplishing with strength and vigor, all the things you wanted. Focus on what is MOST important to you and your making a mark on the world.

What does your new world look like? What new mental, physical, and spiritual powers have you discovered? What have you accomplished that you are MOST proud of? What is the one thing that was most instrumental in helping you to succeed? What helped you to face and overcome any challenges along the journey?

Keeping those thoughts in mind, step back into reality and visualize what you must do to make your visualization a reality?

Birthday Dinner

Today's visualization exercise: Today is your best friends birthday and you have invited her over for a healthy, gourmet dinner. Are you ready to begin cooking? Close your eyes, take a deep breath in, now release. Once you are totally relaxed, you will be ready to begin your visualization.

You spent this week carefully planning the menu and purchased all the ingredients you will need for the big day. As you are chopping the last of the veggies for the salad, you hear the doorbell ring. See yourself as you open the door, and greet your friend with a big hug? She follows you to the kitchen as she comments on how wonderful dinner smells. You lead her to the dining room table, which you have set with your fine china, crystal glasses, and sterling silverware. In the center of the table is a crystal vase filled with your friends favorite flowers. See yourself serving the gourmet meal you lovingly prepared as your best friends "oohs" and "ahhs." You slowly take a bite and enjoy its amazing flavors. You continue to eat only until you are satisfied but not overly full.

When the dinner table is cleared, you dim the lights and bring out the birthday cake. Your friend blows out the candles, and you each enjoy a delectable slice. As your friend begins to leave, you box up the leftovers for your friend to enjoy the next day. She Thanks you for making her feel so special and thanks you for being such a great friend.

I want to go for a ride on my Bicycle...

Today, we are going to visualize a leisurely bike ride, with the breeze running through your hair, as you ride through your neighborhood. Get ready for a fun filled ride! Close your eyes and take a few deep breaths. In through you nose, out through your mouth. Once you have reached a complete, deep relaxation, you will begin your visualization.

Picture yourself dressed in your spandex bike shorts and a nice, cool T-Shirt. You begin by doing a few stretches as you wait for your friend to arrive. "You ready?" your friend asks as she steers her bike up your driveway. "Yep!" your reply, "Let me go get my bike!"

As you guide your bike to the driveway, from the garage, you think about how fun it is to be able to enjoy a day riding bikes with your friend. As you and your friend pedal along, you are talking and laughing. Sometimes your ride is slow and leisurely, other times you pick up the pace and playfully race each other. You feel like a little girl again as you ride around the neighborhood, taking in the scenery and the warm sun as it shines on your face.

Your Inner Garden

Muscle-Making Meals

Today we are going to visualize making a delicious salad which you toss together from the vegetable garden you planted and tended to all through the spring and summer. Close your eyes as you take a few deep relaxing breaths. Once you feel completely relaxed, you are ready to begin your visualization exercise.

You have just returned home from your local nursery with everything you will need to start your own vegetable garden. You have soil, seeds, seedlings, a shovel, hoe, watering can, and gardening gloves. You slip into a pair of your favorite pair of jeans you have saved for yardwork, cover your body with sunscreen, and grab your favorite wide brimmed hat to cover your head and protect you from the hot, burning, sun.

Feel the sun as it warms your cheeks as you begin with hoeing the soil. Your arms are strong and firm from the workouts you have been committed in doing. As you kneel down to dig a whole to plant the seed or seedling, feel how strong your body feels. You provide gentle care to your vegetable garden, giving it the proper nutrients it needs to grow strong and healthy. Picture how your garden will look in a few week. Now picture it after a month of loving care. Imagine the vegetables as they grow, ripen, and when they taste delicious.

Just as you tended to your garden with the proper nutrients and water, removing the weeds that slow or halt the growth of your vegetables, As you build your salad, visualize how the nutrients in your vegetables will nourish and fuel your body so that it too can grown strong and healthy.

Fitness Star of the Year

Your determination and commitment to living a healthy lifestyle has changed every area in your life in a way that is better. Not only are you happier than you ever have been, your body has become more toned, tight, strong, and lean. Today's visualization will take you to a health and fitness contest where you can show off your hard work. Close your eyes, take a deep breath and relax. Once completely relaxed, you will be ready to begin your visualization of the day.

You have just entered the auditorium where you will be competing for the title of "Fitness Star of the Year."  You are escorted to your dressing room, which is filled with flowers and cards from your family and friends.

You change into your workout clothes that you chosen for the competition and begin doing some stretches. You are confident as your jog out onto the stage when your name is announced. The music begins and you perform your competition moves, perfectly!  How does your body feel as you twist, bend, and jump? You hit your mark on your final move, and the crowd goes wild. "Ladies and gentlemen," the announcer excitedly announces, "You are looking at our Fitness Star!" How great does that make you feel?