Start Reaching Success

Start your Day with PROTEIN!! Having an ample amount of protein and fiber at your first meal of the day leads to a healthy blood sugar, appetite control throughout the day and sustained energy!

Have a plan at the Gym! Don’t do random workouts! Having a structured workout regime is the key for success and making progress in your fitness journey! Random workouts equal questionable results.

5 Ingredient Meals! Sticking with 5 ingredients or less allows for an easily digestible and nutrient dense meal! You can meal prep a protein, potato, cauliflower, carrots and a low-calorie sauce for an amazing meal!

·      Grilled chicken breast, roasted sweet potato, cauliflower and carrots with a coconut milk curry one day and the same, but different with a pesto or chimichurri the next day, etc.

Exercise Snacks! Move 10 minutes every hour that you are sitting! Example: set a timer at the top of every hour: complete 10 minutes of squats, push-ups, lunges, jumping jacks, etc. Do this daily for optimal energy!

Set yourself up for success! Keep your tempting foods out of the house.  Keep batch cooked and meal prep readily available! Keep healthy “treats” at home to avoid the temptation of junk foods!

Pantry/Fridge/Countertop Staples –

·       Low Sugar Beef Jerky (high protein)

·       Canned Tuna or Tuna Packets (high protein)

·       Plain Rice Cakes (low-calorie carbs)

·       Eat IQ Bars

·       1st Phorm Protein Powder

·       Fresh Fruit on the Countertop – have 3 fruits easy and in plain site to grab (apples, pears, oranges, bananas, peaches)

·       Kite Hill Greek Yogurt

·       Egg Whites – high protein low calorie quick meal (3 mins on the stovetop)

·       Low Fat Cottage Cheese (high protein)

·       Frozen Berries (high fiber low calorie) – mix in with yogurt or cottage cheese

·       Low Calorie Condiments – salsa, liquid aminos, balsamic vinegar, mustard, nutritional yeast, tamari, raw honey, and sriracha

·       Snacking Veggies (easy to grab and much on) – carrots, celery, cucumbers

·       Canned beans (high fiber) – easy add on side to eggs

• Air Popped Popcorn with Seasoning Salt – High fiber, lower calorie, and with some Sour Cream and Onion seasoning salt is a tasty snack.

• Almond milk, protein powder and 3 Wishes Cereal.

• Ninja Creami – A high-protein low-calorie ice cream hack!

Meat and Egg Scramble

• 2 Eggs

• 4 Ounces Cooked Ground Turkey

• 1 Large Zucchini

• 2 Handfuls of Spinach

Overnight Oats

• 1/2 Cup Oatmeal

• 1 Cup Kite Hill Greek Yogurt

• 1 Scoop Protein Powder

• Vanilla extract, cinnamon and a pinch of salt

• 1 sliced Banana for the top