Hello sweet friends!
We are so excited to see you this week in the studio! Awesome new May workouts for our theme Exercise is Medicine are in store for you! Please email firstname.lastname@example.org if you would like to adjust your schedule in any way for the month ahead! Exciting new session times are being offered in May. Please see the schedule!
Today's blog is written by own TransFit Nutrition Consultant, Katie Woodall. We hope to motivate you to start May stronger than ever, remembering that nutrition is one major key to unlocking your whole body transformation!
Preparation is Key
Hey, friends! Hope each of you are finishing this last week of April STRONG! We’ve seen so many photos of healthy snacks and meals from you all participating in the TransFIVE Challenge — YOU are inspiring us to be our best, too! Keep up your motivation and continue posting pictures!
We know how busy all of our TransFit families are during the month of May! Sports, final school projects are due, tests and vacation planning — the list goes on. We are here to help you! We want to help simplify your life and keep you organized during this busy time of year!
So remember a few weeks ago, we shared a secret to reducing stress and staying organized for your healthy lifestyle (http://www.transfitathens.com/transfit-2/2016/2/4/katies-blog).
Do you remember that secret? Here’s a hint: it was meal planning!
Along with meal planning, we encourage you to schedule a “Prep Day” into your weekly routine! Don’t panic! This doesn’t have to take up an entire day, and it isn’t supposed to add stress! And we aren’t asking you to spend hours in the kitchen.
But there are a few things you can do in the kitchen to prepare for your healthy week — using your meal plan, of course!
10 Steps for a hassle free Prep Day
1. Clean out your fridge!
Freeze any leftovers you have and discard expired items. It also helps if you wipe down and straighten the shelves so you feel like you’re starting the week off fresh and clean!
2. Make your grocery list.
Look over your meal plan and jot down a grocery list. It helps to do this after you’ve cleaned out your fridge so you can add any essentials you might need.
3. Go grocery shopping.
As hard as it may be, stick to your list! This helps you stay focused on choosing clean, nutritious foods and avoiding temptations throughout the store! And remember, try to shop around the store’s perimeter. This helps you choose higher quality foods and less processed items. And sticking to your shopping list will also help you stay in your grocery budget!
4. Wash, peel and chop your fresh vegetables and fruits.
You want these items easily accessible for salads, snacks or when you’re grabbing something healthy when you’re on-the-go. Make sure you refill all your fruit bowls, too!
5. Refill your snack baskets!
This is something your kids can do to help. Stock up on low-sugar protein bars, 100-calorie packs of raw nuts, popcorn and more. Make your own trail mix and measure it out in snack-sized Ziplock bags.
6. Cook a batch of homemade protein/energy bars.
You can pre-make granola or one of our favorites — no bake energy bites!
7. Bake or grill your protein and vegetables for the week.
Using your favorite seasonings, you can prepare extra protein for lunches throughout the week, like chicken. Also, preparing vegetables in advance is a great way to get in more greens! Baked sweet potatoes are another easy vegetable to have on-hand ready as a side, or you can chop them up and add them to your salads.
8. Prepare recipes ahead of time.
Look over your meal plan and find the recipes you can fix ahead of time. Like salads or overnight oats. Using individual containers, prepare several salads and pre-make a healthy dressing and store in a small mason jar in the fridge!
9. Get your caffeine fix!
We encourage you to drink a glass of green tea with your afternoon snack, so why not save time by fixing a gallon at a time? Store in the fridge and don’t forget to cut up lemon slices so they’re ready to toss in to your glass each day!
10. Plan your daily exercise!
Put it on your calendar so you can hold yourself accountable to your weekly workouts. It helps blocking out time each day so you see it each time you check your schedule. It also leaves you with no excuse for not having time to exercise! Here is our schedule for this month - come join us!!
Want extra help planning for your healthy week? We are happy to help! TransFit’s nutrition consultant, Katie Woodall, can help take the hassle out of meal planning — and all of our meal plans come with a grocery shopping list, too! Katie can do the planning for your family so all you have to do is shop and prepare!
Email Katie for more information on how she can help you and your family email@example.com
We’d love to hear from you! Share with us how you prepare for a healthy week! Tag us on Instagram or Facebook using hashtag #TransFit! Look forward to hearing from you, friends!
Here are some great recipes that you can easily put together for a great, meal prepped week!
1/2 cup unsweetened almond milk
1/2 cup old-fashioned rolled oats
1 Tbsp. nut butter
1/2 cup mixed berries (strawberries & blueberries are my fav)
Fill a mason jar with the oats & almond milk. Add nut butter then top with your favorite berries. Cover and refrigerate overnight. Make 2-3 and store in the fridge for the week! For some extra fiber and calcium, throw some chia seeds into the mix as well! You can also add in some nuts, cinnamon or any of your favorite oatmeal toppings!
Chicken Salad with Grapes
- 1 pound boiled chicken, cut into 1⁄2-inch cubes
- 1 cup chopped celery
- 1 cup red grapes, halved
- 1⁄2 cup dried cherries or cranberries
- 1⁄2 cup toasted pecans, chopped
- 1 cup plain greek yogurt
- 1 tablespoon honey
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon ground black pepper
Add chopped chicken to a large bowl along with celery, grapes, dried cherries, chopped pecans, yogurt, honey, salt and pepper. Mix until all chicken is coated! Enjoy on top of fresh leafy greens! Serves 4.
Have a wonderful weekend, friends! Enjoy this beautiful weather!