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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!

 

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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.

 

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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.