The Lazy Ladies Meal Prep

It is no secret, I am not a great cook.

When it comes to my food I keep it very simple. I don’t do any fancy sauces.  It doesn’t need to look pretty. Really, it just needs to be cooked enough so it wont kill me…. I know I set high standard.

Some days, like this weekend… after work, errands, and all the things that are on the to do list, I would rather sit on the couch and watch Adam Sandler movies prepping my meals is the last thing I want to do . Billy Madison may help make my abs better by laughing so hard (yes, I still laugh).  I know if I don’t do prep my meal I will have to either make food on a busier week day OR buy somethings pre-made… which hits the wallet and the macros more than I would like to.

A show of hands who has been there before? There’s no tricks and you still need to do it.  BUT here’s your promise to keep it simple!

Step 1: Make your plan for the week.

I normally make food for 6 days, leaving Wednesday as my “free” day. No, that does not mean I go out to eat or stay from my path really.  Normally, this meals I might  try my hand at making a fancy dinner (key word try) .

Step2: Make your shopping list for the store.

I write out my list to the oz/ servings I will need. This week:

Chicken 36 oz

Turkey 36 oz

Tuna 6 packs (which I forgot but I have 2 at home already)

Egg whites 3-4 different veggies for the 6 days (this week Green beans, Broccoli, Mushrooms, Asparagus)

Gluten Free bread

Quinoa/rice/ sweat potato

Apples

Coconut oil

Cottage Cheese

Hummus

This was all about $45 for the 6 days of food.

I already had:

Oats Nuts/ Nut Butter

Eggs

Protein powder

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Step 3: Plan your attack.

One of the reason I’m not a great cook is I can never get the timing down. Something is always done way before the rest of the things.  For meal prepping for the week that’s not a huge deal but I’m a clock racer… always trying to get one more thing done in a day.  This is also one of the “excuses” I get from my clients…. “Kristy, I just don’t have the time”… I say again, keep it simple.

Start time 7:30pm

Start oven and pan on stove.

Get the meats and the sweet potato going. Remember this is lazy meal planning so the sweet potatoes are washed and thrown into the microwave. (Yes, I know it’s not the best, but this is about quick and easy not if I’m going to die from eating microwaved foods).

Mrs. Dash is as creative as I get. This is the southwestern chipotle blend.
Mrs. Dash is as creative as I get. This is the southwestern chipotle blend.

Wash the veggies and cut them. Because I’m very lazy I’m not going to cook the green beans.  I’m just going to eat them raw, they have a great snap to them. 🙂  I did cook the broccoli and the asparagus after the turkey was done So I could use the same pan. (Saving on dishes and clean up)

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The hardest and the task that takes the longest… find Tupperware and it’s matching cover! BRRR

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Once everything is cooked I weight and measure out the meat and the carbs. But because I am not in prep I don’t measure my veggies, I just make sure I have at least 6-8 cups a day.

Done and cleaned up but 8:08.

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The clean up crew

I know  the plan above seems so easy… THAT’S BECAUSE IT IS.  I get it… we all have the thing(s) that take so much energy to start, but all you need is to get the ball rolling.  (A confession I hate folding and putting laundry away… I have NO energy for that) 😉

I will leave you with  a link below… and yes, this applies to more than just prepping your food.

Keep Moving Forward.

Bye Bye Bingo Wings! Triceps workout

Helllloooo! Did you miss me? It’s been to long, I know.  I will write about my absences soon, but today lets get back into the swing of things with a few exercises.

We’ve covered the Glutes and Abs… now for the 3rd most asked for area… the back of the arm aka Triceps.

First a little education:

Triceps are not just Bingo wings… and yes through diet and exercise you can wave “Hi” with just your hand…not your whole arm.

The Triceps are made up of 3 “Heads”  Long, Lateral,  and Medial.  Each head of the muscle work together to extend your arm at the elbow.

Triceps

The Triceps are worked when ever you straighten your arm under resistance.  Resistance can be a dumbbell, barbell, or your own weight.  You can isolate the muscle (working mostly just that muscle) or as a compound movement (working with another muscle).

Example of an Isolated movement: Pull down or Push down. See video below

Compound movement: Push up, bench press, Dips, close grip press. These all work Chest and Shoulders as well.   See video below

So why do you want to work the Triceps?

Real world- It makes any daily thing you do that straightens your elbow easier.  (Reaching for anything)

Vanity- Give your upper arm a great shape.

WORD OF CATIONS:

If you have any shoulder problem be aware of extreme range of motions (like dips).  ALSO PLEASE for the love of god do not swing the weight and move at your shoulder when you are doing a Triceps Kickback.  It’s better to use lighter weight to isolate the muscle instead of trying to use a heavier weight and have to pull in other muscles.

Exercises:

Triceps Push or Pull down

Tips- Relax your shoulders. Keep your chest up. Only move at the elbow. Press your upper arm against your body.

 

Incline Skull Crusher or French Curl (You will see this exercise called both)

Tips- Keep your elbow and should inline, bend at the elbow… don’t hit yourself in the head!

Tricep Push ups

 

Keep your upper arms by your body.  Move at the elbow… not the shoulder blazes.