Meal Prep

 

We all know that one of the hardest things to do is making sure we eat healthy food and the right portions. For the longest time I worked out a lot and didn’t see any results!

Just recently I began meal prepping and it is now an activity that I do every Monday for my husband and I! So what how do you do this?

First, I do need to say that my husbands’ portions and my portions are different! For HIS meals I weight out 6oz of meat (chicken, steak, or salmon is usually what we eat) and we both get 4oz of veggies (broccoli, zucchini, asparagus, green beans, bell peppers, etc.). If it’s a meal that includes rice, we both get ½ cup of brown rice or jasmine rice.

Obviously my husband has different weight and building goals than I do, so that’s the reason for the difference in meats. If we are doing a pasta dinner, he will get a cup of pasta and I’ll have ½ cup of pasta. For pasta dinners HE gets 5oz of meat and I get 3oz of meat.

I want to share a sample of what a week of prepped meals looks like at my house. The only big difference is that I try to do a meatless lunch.

Breakfast

Him:

6oz of egg whites

6oz potatoes

3 strips of turkey bacon

4oz blueberries

 

Breakfast

Her:

4oz of egg whites

4oz potatoes

2 strips of turkey bacon

4oz blueberries

 

Lunch

Him:

6oz of chicken

4oz of sweet potatoes

4oz of broccoli

 

Lunch

Her:

6oz chickpeas

4oz sweet potatoes

4oz broccoli

 

Dinner

Him:

6oz of chicken

½ cup jasmine rice

4oz sautéed bell peppers and onion

 

Dinner

Her:

4oz of chicken

½ cup jasmine rice

4oz sautéed bell peppers and onion

It’s important that you know and understand what your fitness goals are, so that you can better prepare for them. If you find that you are working out and are not seeing results take a minute to think about your eating habits and consider meal prepping. I prep every single meal in order to stay on track.

As far as snacking goes… I like to snack on apples. I mix two tablespoons of organic peanut butter with a dollop of organic honey to use this as a “dipping” sauce for my apple!!

Follow me on Instagram for more motivation!!! @fit_lilyf

HardCORE

One of the problems that many run into is the fact that even though you train hard you’re still not seeing any results in your CORE! This is one of the most annoying things, because you spend countless hours training! So I want to share some tips here. The one thing that I want to say right away is that suppressing hunger is NOT a good way of burning fat. We should replace our 3 large meals for 6 small meals (eat every 3 hours). This is the best way to keep our bodies burning calories.

As you may have already noticed 😉 I’m a big advocate of weights! I bring this up because a lot of people think that the best way to burn fat is by doing cardio and the truth is that well targeted weights can provide better results with fat loss and in obtaining a hard core (crunches are an ineffective way to achieve a hard core). You need to make sure that you are increasing your weight instead of increasing your reps. Keep reps at around 10-12 and simply increase weight when the weight you are training with becomes too easy. This “wakes up” your abdominal muscles and forces them to react.

Your abs shouldn’t receive all the attention you need to make sure that you’re working all of your major muscle groups. I’ve always recommended cardio 2-3 times a week to my clients preferably at the end of their workout. I encourage 15-20 minutes of cardio preferably HIIT (HIIT reduces 20% more abdominal fat than moderate pace).

Make sure that you keep healthy snacks with you at all times! Have an apple in your car or your purse. Carry some almonds or a natural trail mix that does not contain added sugar or dried fruit that has had sugar added to it! I always have a container with almond butter in my purse and an apple in case I get caught up somewhere and need a snack! If you’re new to eating/snacking clean I would like to say that the first week is probably the hardest; however, it only gets easier your body will feel great and you will see the difference!

 

The picture was taken when I was leaning out! (I was on vacation in Mexico)

My Fitness Plans

So these last couple of weeks I’ve been very busy with my fitness program “holiday challenge”. One of the things that caught my attention was the fact that so many people emailed me asking lots of different questions with regards to my programs.

 

I decided to take some time and answer those questions here. The fitness challenge that just closed for enrollment was the “holiday challenge” as mentioned above and this is a 4-week training program that hits every single body part. Throughout the years I have perfected my training programs, because of working mainly with local females face to face, so I take their feedback and suggestions to improve the following challenges.

 

My big focus are supersets! On programs like the “holiday challenge” I have my clients perform single exercises on weeks 1 and 2 meaning they don’t have to finish one and head to the next one right away they can take a break in between (as long as its not too long).  On weeks 3 and 4 I introduce the supersets and I do this to allow the client to shock their body, because you will never see results if you are not shocking your body by adding intensity and weight.

 

I do include suggested weight; however, not everyone is at the same fitness level you may need more or less weight. The point is that when you’re finished with your set you should not feel like you can do 10 more reps that would mean you’re not doing enough weight. Another thing that I tend to include are meal suggestions. emphasize on the suggestions part! I’m not a dietician, so you are not required to follow and type of meal plan. I do strongly suggest that you take whey protein while following any of my plans.

 

The most common questions were, “will I get abs and a booty with your programs? Do you train glutes everyday? Do your programs include ab exercises? Are your programs expensive?”

 

Answers:

  • Before making my plans available to you I have trained with the plans myself. I have had results on my own body I will never sale a program that does not work for me or does not allow me to see results. You will see results in the abs area and your glutes; however, you also need to ensure that you’re eating healthy and refueling your body otherwise training alone will not do it.
  • No! You should not train glutes everyday! Just like any other body muscle your glutes need to rest in order for you to start seeing results, so working them everyday won’t get you faster results.
  • All of my programs include ab exercises unless you’re specifically purchasing the “build a booty” program.
  • I have a true passion for fitness and really enjoy helping others reach their fitness goals. I can’t believe when I see people selling fitness programs for $100+ it simply sounds crazy to me! My programs vary from $40-$60. I usually charge $45 for my challenges and $60 for my set programs.

 

 

 

I’m currently working on the next challenge, which will be the “winter challenge”. This will also be a 4-6 week program and I want to have a strong focus on abs and glutes since that’s what people have been requesting!

I do want to offer a promo for my wordpress people on the winter challenge!!

Use PROMO CODE: wordpress

On my website to receive $5 off the holiday challenge!!!

 

http://lilyffitness.wixsite.com/lfrigo

Should I count Macros or Calories…????

Now a day I’m sure a lot of you (if you’re into fitness) have heard of people counting macros instead of calories. First, if you’re not familiar with the term “macros” it simply means macronutrients.

 

So, what exactly are macronutrients? There are three main macronutrients, which are, fat, calories, and proteins. I’ll start with the one that is most popular amongst the fitness world. Protein. There are 9 essential amino acids that our bodies need and protein meats contain these AA’s, which help our bodies function normally. Since our bodies cannot make these amino acids it is essential that we consume protein (getting the 9 AA’s may be more difficult if you’re vegetarian, but there are other alternatives).

 

Now let’s discuss Fat and here I’ll bring in my chemistry knowledge! There are a lot of different types of fat and I won’t bore you with the ones that you don’t need to know! The main ones that we need to be “worried” about are omega-6 fatty acids, omega-3 fatty acids, and trans fat. Trans fats are the ones you should DEFINETLY avoid, because they’re simply not good for our bodies. They have been connected to heart diseases and can be found in a lot of the prepackaged food that we buy. Omega-3 can be found in fish or seeds and omega-6 in different types of oils. These omegas are also ones that we need to consume because our bodies cannot make these on their own.

 

Finally, we have calories. There has been so much talk about whether to count calories or not or if calories are healthy or unhealthy and it’s very confusing to know what to do, especially if you are new to the fitness world. There are two types of carbs simple and complex. The simple carbs are basically sugars and the complex carbs are things like starches.

 

If you want to lose or gain weight (and leave it at that) than counting calories is the way you want to go just make sure that the calories you are consuming are coming from all food groups. On the other hand, if you’re looking to get a lean and ripped physique counting macros is the way to go for you.

 

How do you count macros?

This is the basic guideline to counting macros when you’re looking at a label:

 

One gram of protein yields 4 calories.

One gram of carbohydrate yields 4 calories.

One gram of fat yields 9 calories.

One gram of alcohol yields 7 calories.

 

So, for example if you’re looking at label that has 12g protein, 29g carbs, and 2g of fat the math would look like this:

 

Protein: 12 x 4 = 48

Carbs: 29 x 4 = 116

Fat: 2 x 9 = 18

 

48 + 116 + 18 = 298 calories

 

Remember, calories are made up of macronutrients; however, you shouldn’t count calories alone if you have specific fitness goals, because counting your macros will help you achieve your goals faster and with better results!

Shrinking the Tummy!!

One of the things we all struggle with is loosing the belly fat!! As females, especially after babies, we tend to struggle with that belly pooch… that we so desperately want to get rid of. I haven’t had kids yet; however, I DID have that frustrating pooch! I did not know if it was genetics or not but I was determined to change the way my body looked.

 

After doing a lot of research and trying out different workout routines I finally figured out what worked for me. Although, I trained hard at the beginning I didn’t really change my eating habits at all. I continued to eat the same unhealthy things I had been eating all the time; however, when I discovered the routine that worked for me I also discovered that eating clean is one of the most important things when it comes to building your core.

 

One of the things that I incorporate to my routine was counting macros which are molecules that our bodies to create energy. I’m working on a blog to discuss counting macros vs counting calories. Anyway, I began to incorporate a great workout routine and had specific breakfast and snacks for every day.

 

Breakfast:    
2 Eggs (Large) cooked with a pat of butter & any veggies you prefer  
You can use peppers, onions, mushrooms,spinach etc.. Be Sure To Follow These As They Are!
1 slice of wheat toast  
8oz of Coffee or Tea  
 
Midday Snack:  
Whey Protein Shake with handful of almonds
Before Dinner Snack:
A cup of cottage cheese (can substitute with greek yogurt) with 4 ounces of berries of your choice

The plan that helped me is one of the plans that I include in many of my fitness programs and I still strive to make changes that will get even better results! It’s not a lie when people say that abs are made in the kitchen, so because of that I not only want to share with you all one of the core sequences that worked for me and that I also include as part of most of my fitness programs, but I also want to share the breakfast and snack routine that I suggest you follow with all the programs. Before creating these programs, I made sure to execute!

 

I decided to share this with you all because I know that it can be extremely hard and frustrating to start getting rid of belly fat.

This is a small portion of one of my fitness programs (this is one of the core days) and you will truly feel it burn!

Treadmill Pace: 5.5 6min
Pace: 7.0 5min
Pace: 5.5 5min
Pace: 8.0 3min
Pace: 4.8 6min
Cable Crunch 15lbs 20 2
Roman Chair Leg Raises 30 2
Russian Twist with dumbell 10lbs 20 3
Laying cable curl 15lbs 15 3

Follow me on instagram for more fitness motivation: lilian.fitness1 and if your interested in learning more about my fitness programs feel free to email me: lily.fitness@gmail.com

What about Protein Powder??

I had never tried protein powder before until I started REALLY working out. One of the biggest challenges that I encountered was choosing one, because of all the options that are out there! So which should you choose: Whey… or Casein…?

 

When you choose a protein powder you should make sure that it has the most protein per serving with the least calories possible. It should taste good and mix well and it should be a good cost per serving.

 

All of the proteins have their pros and cons, casein protein is not considered a fast protein, because it will take around 3-5 hours for the blood levels of amino acids and protein synthesis to reach its peak.

Whey protein will reach a peak in around 30-45 minutes. Whey protein probably the best protein to consume after a workout. It’s a great protein for bone restoration (allows you to avoid feeling too sore after a workout).

 

I personally tried all three proteins before fully committing to one… Whey! For me the other ones did not make me feel “recovered” like whey protein does and it has a great taste. I feel that a lot of us females are too quick to go for something like a soy protein because we think it’s the best option for us; however, if you’re working out and especially if you are weight training whey protein is probably the best option.

 

I have a few set workout plans that I make available throughout the year and also some promotional plans like my holiday challenge. No matter which one you are doing the ONE thing I do require is that you consume Whey protein, because I feel that for the intensity of the workouts it is the one the allows for best recovery.

Why Women Should Lift!

So all of us females have heard the old “you’re going to get bulky if you lift weights”. My mom actually said this to me when I started working out and I stopped lifting. Later I began noticing how other females had such definition and beautiful looking bodies. I decided to do some research and it didn’t take much for me to find out that it takes way more than simply lifting weights to get “bulky”.

Lifting weights is something that I actually recommend for every female, because it allows you to have definition and build up those booties! Barbell squats are one of the most popular exercise to build a booty! When we incorporate weight training into our workout routine it allows us to gain some muscle and it actually helps us get rid of body fat. Lifting lets us burn more calories compared to cardio alone. So next time you’re at the gym don’t be afraid of going over to the weight section instead of heading straight to cardio machines.

It’s also important that when you are training with weights you take some type of protein supplement to help your muscles recover! I will discuss more about protein options on a blog coming soon!

dumbbell