Fresh Spinach Salad

To save time and money with meal prep, we love simple green salads with chicken.  Often, we spice up our salads with veggies and fruits plus a homemade dressing, such as a strawberry balsamic vinaigrette!

The prep time and cook time for this lunch fit in with consolidating steps of meal prep perfectly.  Taking about 20 minutes to cook the chicken and 5 minutes of actually putting your lunch salads together.

  1. Handful of loosely packed fresh spinach placed in meal prep container
  2. Chilled, grilled or baked chicken portioned out to the specifications of your macronutrient guide
  3. 1 tbsp of extra virgin olive oil
  4. 1 tsp of balsamic vinegar
  5. 1/4 tsp of cracked black pepper
  6. Mixed veggies to taste and to the specifications of your macronutrient guide

Steps to prepare your lunches before your busy work week.

  1. Thaw and Grill chicken breast(about 1 pound) seasoned to taste.  Let chicken cool in refrigerator.  Slice thin.
  2. Grab one loosely packed handful of fresh spinach and place in meal prep container.  Easily swap out brown rice in the perfect portion called for in your macronutrient guide!
  3. Add thinly sliced chicken breast to meal prep container.
  4. Add assorted veggies, your choice.
  5. Store in fridge until the morning to grab and go, prepared for lunch ahead of your busy day!

Spinach Salad

Healthy Orange Chicken

Orange Chicken

Ingredients for at least 5 servings:

2 lb chicken breast (measured raw)

1/4 cup Bragg’s Liquid Aminos (or coconut aminos, or low sodium soy sauce)

1/3 cup rice wine vinegar

1 tbsp red pepper garlic sauce

1/4 cup organic, raw honey or agave

1 tbsp orange zest or shaved fresh orange peel juice from 3 clementines

1 tbsp tapioca starch (or arrowroot starch) sesame seeds, green onions spray coconut oil

Steps:

In a bowl, mix Bragg’s, rice vinegar, orange juice, orange zest, honey, red pepper sauce and tapioca starch. Set aside.

Chop chicken into small pieces. Set a nonstick skillet on medium high heat and spray with coconut oil. Add the chicken and cook until it is about 90% finished.

Pour in the orange sauce and stir quickly. Reduce the heat, allow the sauce to thicken and continue stirring. Garnish with sesame seeds and green onions. Serve with brown rice or quinoa.

Recipe modified from the original to cut down on sugar and fit into your macronutrient guide.

Orange Chicken

http://fitmencook.com/healthy-orange-sesame-chicken/

Overnight Oats

I’m a simple guy.  Really simple.

I generally pick a few ingredients and make it into a meal, breakfast, lunch, and snacks.  That particular strategy is beneficial to weight management and fueling the body for performance…  Most of the time.

Until I get tired of eating same things, all the time!

Because of PrepWars, I’ve learned how to have some fun with meal prep, and the following recipes are just the trick to change up my routine.  Follow @fitlifechampions on Facebook and Learn to Meal Prep on Instagram to learn how to make overnight oatmeal work for you and your busy week ahead!

Please check out these recipes for some fun variations on overnight oatmeal!  Remember to use almond or coconut milk instead of dairy for optimal health and performance through your busy week!

Overnight oatmeal recipes to save you time!

 

Fast and Easy Egg Cups

The purpose of meal prep ahead of your busy week is to save you time AND money.  Adding this fast meal prep recipe will save you boatloads of each!  Once your ingredients are prepped, diced, sliced, mixed and placed in the oven, you are free to grill or saute your other meals for the upcoming week.

Egg Cups

To save time and money, prepare your breakfasts ahead of your busy week!

This simple to make meal-prep breakfast is a great way to make your morning routine quick and healthy!

Items needed:

  • 6 section (minimum) muffin tin, non-stick
  • 1 quart egg whites
  • 6 pack of eggs
  • Diced vegetables of your choice (peppers, onions, brussel sprouts, zucchini, etc.)
  • Spinach sliced
  • Cracked black pepper
  • Crushed red pepper

 

Instructions:

  • If not a non-stick pan, lightly grease tin with coconut oil.
  • Dice your choice of vegetables to smaller than bite-size portions
  • Divide veggies equally between each section of the muffin tin.
  • Crack one egg into each section of the muffin tin.
  • Pour the equivalent of two egg whites into each section of the muffin tin.
  • Sprinkle spinach over top of each section, crack black pepper and crushed red pepper to taste.
  • Bake at 325 degrees for 20-25 minutes or to desired consistency.  Eggs should be firm once fully cooked.
  • Remove from oven and quickly remove eggs, add your choice of protein (1/8 c.) and portion into containers for grab n go meals in the morning!

Egg Cups Finished

Brand Ambassador Program

Do you want to make a quick $50?!

Are you looking to make extra income in the fitness and nutrition industry?

Fit Life Champions has a brand ambassador program that’s the right fit for you!  In order for you to know exactly how to share the program with others, we will give you access to a FREE weeklong program to try out immediately!

Simply share your unique code with friends and family and earn $50 per referral!

Click HERE NOW now to apply!  And watch the video below to learn more details!

The 5 Best Books that Help You Reach Your Fitness Goals

Five years ago when we began our coaching journey, we stressed how important exercise was to help you reach your goals.  And while very impactful to help you reach your goals, fitness alone will not make as big of a change!

We realized after about a year and a half that we weren’t providing the elite level of service that we held ourselves to so we dedicated 18 weeks to learning the advanced application of sports nutrition from Precision Nutrition!  That education was a game changer for our community once we added in the #PrepWars Meal Prep Workshop!

Finally, we discovered the next step to help you reach your fitness goals was to add in some very important books that launched our clients forward!

The TOP 5 LIFE CHANGING books we recommend along with a the top 3 reasons they make a difference are….

The Power of Habit by Charles Duhigg

  1. The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.
  2. Exercise is a keystone habit that impacts every area of your life because it boosts energy, decreases stress, and establishes a routine.
  3. Once a routine of exercise has begun, nutrition changes soon follow to support the additional energy expenditure while building lean muscle mass and decreasing body composition.

The Big Leap by Gay Hendricks

  1. This book demonstrates how to eliminate the barriers to success by overcoming false fears and beliefs.
  2. Two limiting beliefs that stand out are Burden and Not Feeling Good Enough, this book helps lay out a strategy to overcome these debilitating limiting beliefs.
  3. “Each of us has an inner thermostat setting that determines how much love, success, and creativity we allow ourselves to enjoy. When we exceed our inner thermostat setting, we will often do something to sabotage ourselves, causing us to drop back into the old, familiar zone where we feel secure.”

Find Your Why by Simon Sinek

  1. “If we want to feel an undying passion for our work, if we want to feel we are contributing to something bigger than ourselves, we all need to know our WHY.”
  2. Finding and committing wholeheartedly to your purpose helps to remind us why we begin a fitness journey and keeps us on the path when distractions or set backs arise.
  3. “Before we can stand out, we must first get clear on what we stand for.”

Mindset by Carol Dewick

  1. It is your mindset that will help you achieve your goals quickly and safely.  If you have a growth mindset you are more likely to believe that you will reach the destination you set out on a quest for.
  2. “No matter what your ability is, effort is what ignites that ability and turns it into accomplishment.”
  3. When you avoid the trap of a fixed mindset, your achievements will come to you faster and are more likely to stick as a lifestyle change.

The Sacred Enneagram by Chris Heurtz

  1. By learning and identifying our personalities, we can recognize our tendencies, both good and bad in order to become our best selves.
  2. “When it comes to recognizing the truth of our own identities, most of us experience a symbolic version of blindness that keeps us from seeing ourselves for who we really are.”
  3. Our personal growth journey is propelled forward by connecting with our identity and our personalities.  Once a connection is made with out true selves, our spiritual journey can begin wholeheartedly.

By combining a strong purpose with a safe and effective workout and nutrition program, we see our clients reach their goals faster than any one of the three dimensions on their own.

To connect with a certified personal trainer at Fit Life Champions, book a complimentary consultation at www.calendly.com/riseup