Back to basics - #mpm

After two weeks away from reality and enjoying a relaxing vacation with my family which I loved, its time to get back to my routine. With my workouts booked, a clean apartment and a grocery shop under my belt the only thing left to do, #mpm. It's time to prep.

Food prep may seem daunting to some, but I swear if you give it a chance you will find your groove. Small changes will have a big impact on your eating and your wallet. As I was shopping around Whole Foods today gearing up for a little Meal Prep Monday, I was thinking of a few easy steps to encourage those of you who don't know where to start...

1. Shop around the outside of the store - yes this sounds clique but it's the truth. I wandered through the isles admiring the shelves upon shelves of processed foods. No, not all of them are bad for you but fresh is around the outside skirts of the store. This way you get your exercise doing laps as you hit produce, meat and other goodness.  You could buy everything needed for a clean prep by only shopping the outside. I challenge you to try it.

2. Read the ingredients - if there are more things labelled than you can pronounce, put it back and step away from the item. It probably isn't good for your or made of real food. Food should spoil. If it doesn't, there are enough chemicals in there to keep it for months... #ew

3. Canned foods - okay so this contradicts no. 1 but sometimes canned veggies aren't bad. This goes for frozen veggies too. They are usually flash frozen at their freshest and still capture all those nutrients you are after. I use canned tomatoes in my tomato sauce (365 Organic Brand) and frozen Broccoli and Squash for dinners and stir-frys. It saves you time too!

4. Buy yourself a set of Tupperware. For years I eat out of Tupperware and baggies, it not only makes for a good IG photo and makes your fridge look like you have a professional prep your food every week but keeps healthy options at your finger tips.

5. Think about what your like to eat for snacks, brekkie, lunch and dinner and write it all down on a piece of paper. Put combinations together and from that make a grocery list and sub healthier options when you can. Think lettuce wraps instead of sandwiches or hummus and celery instead of chips. Small switches with big long term benefits.

I hope you can find some of these tips helpful!

xoxo

nic

Meal Prep Monday

Hey Y'all,

After a few months of getting settled and a short hiatus, I am back and ready to blog. My job provides me with so many ways to be connected to the community and supports me living a healthy and happy life. I've been loving my Crossfit community at Raincity, spinning at Cadence, starting my GranFondo training and prepping food like a ninja.

When life gets super cray, I really understand the importance of maintaining a schedule and prepping food. A week without prepped food isn't going to be a good week. Yes, it's that important. Prepping food doesn't have to cost a lot or take a lot of time. My prep usually takes me between 2 - 3 hours and that means every thing is chopped, ziploc'd and ready to eat. I usually do enough food for my work days.

Today I hit Whole Foods for my meats, a few veggies and the rest I scooped from Kin's Market. Right now they have local fruits and veggies which is awesome. My carrots were so local they got dirt all over my kitchen floor and all I could do was smile. The total for my shop was $68.00 and that will make 5 brekkie's, 5 lunches and 5 dinners. You do the math. This sets me up for all my basic meals but sometimes I get extra hungry and will have a Vega shake or grab sushi at work. Just to be real. Time for me to get prepping and map out my workouts for the week!

Eat. Sweat. Smile. Repeat!
xoxox

Nic

Distrikt Movement is a must do!

One awesome perk of being a Lemon is the community and access to sweat with each other at local studios. On Tuesday the gals from Park Royal invited me to a nooner yoga class as Distrikt Movement in North Van, a quick skip over the second narrows will get you there in less time than you think.

Distrikt Movement is definitely a movement and a community spot that combines classes with a focus on supporting youth initiatives as well. They have a variety of cool yoga and fitness classes. The one I'm excited to try is called Ugly Sweaters...if you want to come will me, let's go sweat!

In addition to the amazing heart and souls that run the studio and all the teachers leading the classes, the atmosphere and aesthetics of this studio is nothing short of a Pinterest board. Every corner of this studio is decked out an should really be in a magazine. It's beautiful and everything is well thought out and makes you feel special. My personal favourite was written on the bath room mirror. "Love yourself as much as Kayne loves Kayne."

Check them out! www.distrikt.ca

xoxo

Nic

Those calories don't count #fittip

I can't believe next week is Christmas and I haven't been in front of a single sugar cookie! I've somehow managed to avoid overeating but I'm sure there will be plenty of temptations over the next week. The Holiday's seem to revolve around eating. We could be out skating or doing activities and instead we sit around and eat. Then, eat some more.  Maybe the fact that New Years is right around the corner gives us hope that the weight gained over Christmas will somehow become a priority. This is not the case. Just like last year and the year before.

People every year gain weight because they attend gathering after gathering and there is no control over what goes in and what gets burned off. The first three weeks of January are spent trying to burn off those calories but then it just becomes too hard and the weight stays on and Christmas comes and goes again. You see my point?!

Well here's the truth. My friend and I were talking the other day about calories and the one's that don't count. Remember to keep these in mind over the next few weeks and think about all the times you might have spoken the following.

Calories don't count when:

• you're sick
• you're going through a break up
• you've just killed a workout at the gym
• you're about to go to the gym
• you're on vacation
• you go out for dinner
• you've had a bad day
• you're sad
• someone dies
• you're depressed
• you're pregnant (within reason - 1st and 2nd tri you need an extra 150 calories and in your 3rd you need an extra 300 per day!)
• you've lost your job
• you've just got a new job
• you're celebrating a friends birthday
• you're out with the boss (stand your ground)
• you're tired

You get the point...we've all been there but I hate to break it to you. Calories always count! If your not counting, your butt is. Sorry to be the bearer of bad news but if you don't start making healthier choices every meal, every day you will gain weight and resent all the food you didn't need to eat but eat because it was within an arms reach. I am saying all of this because I have been there and can relate not because I am pointing fingers. Everything in moderation.

More fit tips to come to help you survive this holiday season! 

Eat. Sweat. Smile. Repeat. 

xoxo

Nic