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Seven months ago I had just wrapped up my year long training for a fitness competition.  During the time leading up to my show, my days were planned around my training sessions, meals and planning. So much effort goes into preparing for a competition!   On top of the normal training I did a weekly live Facebook show to share with everyone my journey.   I’m so glad I shared my prep process with the world.  Each week I talked about what I was going through and what my focus was that week.

When I completed my show and training I didn’t have anything to focus on or train for. It was a weird feeling after prepping for sooooo long!  I didn’t want to fiddle my thumbs but I wasn’t sure where to go next.

That’s when women started reaching out to me and asking for more videos, tips, and motivation.  Out of those requests our community was formed!   It’s for women only, my goal with this group is to have a safe place for us to encourage and support each other.

CLICK HERE TO JOIN —-> Empowering Women Through Fitness

I have big dreams and goals not just for this group, but what we can do in the future!

 

How to Meal Prep 

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I’m sure most of you have heard the term “meal prep”. The reason we meal prep is because it gives us quick access to healthy food and allows us to make better choices all week long.

Let’s talk about cravings for a moment.  Cravings usually set in when you are just starting to get hungry, the longer you wait to eat the more intense the cravings get.  At the first sign of hunger or cravings, grab one of your prepared meals. You will find that once you eat your cravings usually go away.  If you don’t have your healthy meals easily accessible then the odds of you giving into the cravings and making “poor” food choices becomes much higher.   Hence, why we meal prep! So here are my meal prep tips.

5 Tips for A Successful Meal Prep:

1) Keep it simple
Don’t over think it or it will become too difficult to maintain.

2) Grocery Shop with a Plan
Using the grocery list sent yesterday, plan out what you want to prepare before you go shopping. Also, don’t buy things like chips, cookies, or anything that may be a temptation for you. Sounds basic, but its true!

3) What to Prepare 
The first time you prepare meals it may seem overwhelming and take you a long time. Do not despair, the more you do it the faster you get and you find ways to make it easier.

4) Plan 1- 2 Hours to prepare 
Protein: Cook 1-2 types of proteins in bulk, use lots of seasoning and spices so that you enjoy your food.
Veggies: Cook or have 1-2  types of green veggies
Carbs:  Cook or prepare 1-2 types of carbs
Healthy Fat: Almonds, nuts, avocado

5) Measure your meals
Using a Meal Plan  to measure out your meals and pack them into Tupperware that you can easily bring with you to work or on the go.

 

Join the group Empowering Women Through Fitness Group

Bridget’s Veggie Egg White Muffins

There are so many different ways you can prepare them and sneak them into meals to get that added protein.

My favorite protein hands down are egg whites.  There are so many different ways you can prepare them and sneak them into meals to get that added protein.  I consume a LOT of egg whites and most commonly for my daily breakfast.  However, I am always trying to find various ways to make them so I don’t get bored!

Here is one of my favorite egg white recipes, watch my video below:

Bridget’s Veggie Egg White Muffins

What you will need:

Muffin Tin

Ingredients:

Egg whites

Veggies

Non-Stick cooking spray

Optional: Salt & Pepper

  1. Pre-heat oven to 375 degrees
  2. Spray muffin tin with non-stick cooking spray
  3. Fill muffin tin cups halfway with veggies
  4. Pour in egg whites
  5. Salt and pepper to taste
  6. Bake for 25 minutes or until firm
  7. Let cool if storing or serve warm.

Time Saver Tip: Buy pre-chopped veggies, I prefer chopped bell peppers, saves time and waste.

Time Saver Tip: Spray the muffin tin well or you will be scrubbing the pan for days.

Time Saver Tip: Buy liquid egg whites and save time cracking eggs and waste less.

My latest creations…

I recently have been craving sweets. As the weather in Houston started warming up and with the sun shining brighter, I found myself craving smoothies.

To save money and of course calories, I decided to buy a Magic Bullet. I bought mine at Target for the same price as Amazon.

Since buying the small blender I have started making video recipes! I’m always trying new combinations of ingredients and finding ways to make easy, clean recipes.

Feel free to send me ideas, questions or comments.
Here is my first video of many!

Peanut Butter Protein Shake 

Please feel free to share and subscribe to my YouTube channel, Bridget Therese.


Enjoy!

Trust the Process

Trust in the process. Have faith. Hard times will come and that’s a guarantee, how you handle them and what you learn from them, not that is up to you.

On this journey as a fitness model and competitor, I have learned many life lessons. I have come to realize that many of the lessons I’ve learned through training for a show and competing can be applied to every day life.  Today I want to write about a very simple but significant lesson I’ve learned; trusting the process.

I’ve been sitting on this topic for about two months now as I was putting the very concept of “trusting the process” to test in my personal life.  Now, one thing I know for sure is that if you follow a good nutrition and exercise program you will see good results. I know this from my fitness competition days where I personally experienced having to trust the process and seeing it work magic on my body. However, when it comes to real life events and trusting that everything happens for a reason, it can be a little more challenging for me to sit back and trust that everything will turn out okay.

Let me tell you how I put trusting the process to the test. Two months ago I walked away from a job without another one lined up and not even any prospects. I was stressed out of my mind, I have these reoccurring bills that seem to come at me every month. Not only that, but I would need money to buy chicken and egg whites and of course take my son, Christian to Target, the place I easily spend a $100 when I just went in for one thing.  Don’t act like you don’t know what I’m talking about ladies!  On the flip side, if I wanted to get all crazy, I had another option; not working and spending the next two months with Christian living like a free spirited human no longer chained to a desk.

So began the internal struggle, the planner, controlling side of me said to “get a job now” and the calm, cool and collected side said “stop and enjoy the summer with Christian”.  After some struggling I decided to spend the next two months kicking it with Christian.  I was fortunate enough to be able to cover my expenses for this time period so I decided to take advantage of it. I would TRUST that the right job would come at the right time.  Summers are my time to spend with Christian and how perfect it turned out that I was able to spend the next two months with him instead of dropping him off at the daycare then gazing out my office window wishing I was with him at the pool instead.
You and MeWe had a wonderful and memorable two months together! Then in perfect timing an awesome job opportunity presented itself. Christian would soon be leaving  and I would be able to start my new job a week after he left. The timing, and the opportunity were perfect, better than I could have planned.   You might think it to be a simple coincidence.  I’d like to think it’s because I chose to follow my heart, let go of the need to be in control and to just trust the process.  I had my doubts many times, but I could either sit around and stress, or let go and trust.

The “process” as I refer to it are the events that happen to us, most of the time they are unexpected and can often times be hardships we go through.  I am still learning to trust that each event is happening or has happened for a reason. If we allow them, these experiences can be an opportunity for growth, or just simply an opportunity to see things in a different light. It also makes things a lot less stressful. I mean when you think about it, sitting around worrying is a lot of hard work and wasted energy. Hard times will come and that’s a guarantee, how you handle them and what you learn from them, not that is up to you.  Trust the process.