Posts tagged #strongerfasterhealthier

Molly's Food and Fitness plan for WMR Challenge

Copy of Nutrition Post - Short Name.png

We’re in Week 4 of our Weapons of Mass Reduction 8-Week Challenge. My main goal in these 8weeks is to drop fat without losing muscle. We’re headed to AZ to visit my pops for 4 days and I want to go into that trip feeling strong with my food and fitness plan. When traveling it’s hard to stick to a strict diet and fitness plan. The fitness will not be the hard part for me on vacation. The hard part for me when traveling is always food and alcohol consumption. I’m feeling confident going into this trip.

To stay accountable I’m posting my fitness and food plan for week 4. If I publicize my plan then the chances of me sticking to it are greater and besides my Team, Bringing Sexy Back, is counting on me. I plan to consume at least one gallon (16 cups) of water a day. I will limit my use of sodium and stick to low-calorie condiments like mustard and hot sauce. I will get in bed by 9:30pm every night this week and rise at 5:30am and begin each morning with a 5 min flow! For my fitness, I plan to take FUELhouse classes and add 5 days of 45min of steady state cardio (bike, rower, walk stairs)

FITNESS PLAN

  • M: 7am FUELstrong + 45min steady state cardio

  • T: 8:30am Mobility + 9am Kettlebells + 45min steady state cardio

  • W: 7am FUELstrong + 45min steady state cardio

  • Th: 6:30pm Kettlebells + 7:30pm Yoga + 45min steady state cardio

  • F: Fly to Arizona

  • Sat: Walk/Jog 45min + Bodyweight Travel Workout

  • Sun: Walk/Jog 45min + Bodyweight Travel Workout

FOOD PLAN

Goal is to consume around 1500 calories/day and track in LoseIt App.

BREAKFAST

  • Glass of Athletic Greens

  • 4 egg whites with spinach scrambled

  • Qia instant oatmeal

  • 10 almonds or 1 tsp of Coconut Oil in oats

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast

  • 3 oz sweet potato, boiled or baked, without skin

  • ½ oz walnuts or 1/4 avocado

LUNCH

  • 4 oz skinless, boneless chicken breast

  • ½ cup long-grain brown rice or quinoa

  • 1 cup chopped broccoli, boiled or steamed

MIDDAY SNACK

  • 1 scoop SFH whey protein isolate

  • ½ large (8") banana

  • 1 tbsp natural peanut butter or powdered peanut butter

  • 1 scoop of Greens Powder

DINNER

  • 5 oz cod

  • 1 Ezekiel Wrap

  • 1 cup sliced zucchini

Salad with dinner

  • 2 cups mixed greens

  • 10 almonds, crushed

  • ¼ cup cherry tomatoes, quartered

  • ¼ cup red onion

  • 2 tbsp balsamic vinegar

EVENING SMOOTHIE

Molly's Meal Prep for the Week of Oct 8th

I’m getting my meal prep game on…finally.

Crock Pot Chicken, Sautéed yams and cauliflower with Spiraled Zucchini

Crock Pot Chicken, Sautéed yams and cauliflower with Spiraled Zucchini

My plan is to prepare all of my breakfasts, snacks and lunches in advance and save our Northwest Fit Meals for our dinners because we CAN’T and we WON’T quit them!

This weeks prep went fast because I bought the zucchini pre-spiraled and the cauliflower and yams diced at PCC which saved a ton of time. Rip the bag open and dump. My kind of prep.

I prepared the crock pot chicken first (doubled the recipe for leftovers), started the HB eggs, prepared the Amish Oatmeal (doubled) and sautéed the veggies very last! I left the zucchini raw and plan to heat when I consume for my lunch this week. I probably will top most lunches with hot sauce. In regards to the Amish Oatmeal I poured 1/8 cup of Unsweetened Almond milk on top with about 2 TBS of blueberries. If I find that I want more protein I might add a little SFH or Mountain Ops vanilla protein powder to the oatmeal or top with Ellenos Greek Yogurt

Sauteed Diced Yams and Cauliflower

IMG_2328.JPG
  • 1 tsp. garlic powder

  • 1 tsp.  onion powder

  • 1 tsp. oregano

  • 1 tsp. black pepper

  • Optional: 1 tbs. balsamic vinegar or hot sauce to dribble on top

  • extra virgin olive/coconut oil spray bottle

INSTRUCTIONS

In a gallon ziplock bag, combine brussels sprouts, garlic powder, onion powder, oregano and pepper. SHAKE to mix all ingredients evenly.

Preheat a skillet on medium heat for 30-60 seconds then spray the olive oil and toss in the veggie mix.  Optional: drizzle Balsamic vinegar or hot sauce when serving

All-Purpose Slow Cooker Shredded Chicken

A versatile, all-purpose shredded chicken that is made in the slow cooker. Perfect for making ahead and freezing until ready to use. Great for soups, stews, quesadillas and quick sandwiches.

Ingredients

  • 4 organic, boneless skinless chicken breasts

  • 1/2 cup chicken stock

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1 teaspoon seasoned salt

  • 1/2 teaspoon black pepper

  • 1/2 dried oregano teaspoon

  • Optional: Add a twist of flavor by adding 1-2 bottles of coconut aminos and 3 TBS ginger to the pot

Instructions

Place chicken in slow cooker. Sprinkle chicken breasts with all the spices. Add chicken stock. Cover and cook on low for 4-6 hours. Shred chicken with two forks. Cool completely and if you want to freeze, divide into ziplock baggies. This makes just about six cups total and I like to the shredded chicken into three portions with two cups each.

Original recipe by @mountainmamacooks #mountainmamacooks

Pre-Spiralized Zuchinni from PCC Market

  • Check out these awesome Spiralized recipes HERE

Amish Oatmeal

IMG_6531.JPG

10 servings

Serving size: ¾ Cup

INGREDIENTS

  • 1  cup old fashioned oats

  • 1  cup quick quaker oats

  • 2-3  tbsp light nectar agave

  • 2/3  cup unsweetened almond milk

  • 3  tbsp grass-fed butter

  • 1  cup egg whites

  • 1 egg

  • 1/2 tsp salt

  • 2 tsp vanilla extract

  • Optional: Add cinnamon or pumpkin spice

INSTRUCTIONS

  • Preheat oven to 350 degrees and grease 13x9 pan with coconut oil

  • Combine all ingredients (oats, agave, melted butter, egg whites, salt, and vanilla extract) in a large mixing bowl

  • Stir well then pour into greased pan

  • Bake for 25-30 minutes or until edges are golden brown

  • Let cool then break up into little crumbles

  • Optional: top with warm almond milk, 2 tsp almond slivers and berries (not included in nutrition facts)

  • Original recipe by @healthystepsnutrition #healthystepsnutrition

SNACKS FOR THE WEEK:

APPLE + 1-2 TBS Almond butter + 1 HB EGG

CARROTS + HUMMUS