Meal Prep Sunday 👩🏽‍🍳🔪🥗 ••• Some classic prep going down over here! I’ll be juggling multiple hats this week: Mom, wife, teacher, Crossfit coach, & nutrition coach. Preparation will be KEY! . . . To simplify things: when I prep out lunch for my husband and I for the week, I prep the same thing for both of us. . . . Massive batch of Jasmine 🍚. 2 lbs of chicken breast cooked up on the George Foreman. For the veggies: I sautéed two onions, two Japanese eggplants, one green bell pepper, a spiralized GIANT 🥕, added a ton of ginger, rice vinegar, and tamari. . . . What are YOU prepping this week? ••• #foodprep #mealprepsunday #nutrition #crossfit #flexibledieting #macros #temecula #murrieta #socal #riverside

Happy Saturday! Here are some tips for helping you develop some skills on the bar. I have received a lot of help along the way and these are a few things that work best for me. . . . Fun challenge for you everyone in the last video, I went for a max set of unbroken bar muscle up. First person to correctly guess the number I got wins a free 30 min skill session with me! . . . #fitness #crossfit #personaltraining #barmuscleup #pullups #temeculawinecountry #inelandempire

Slice & Dice Saturday: Buddha Bowls 🍲 • These are my go to for lunches most days. Fill your bowl up with a complex carbohydrate like brown rice or quinoa, add a protein (chicken breast or edamame for veg only), load up on whatever veggies you have in the fridge and top it with some avocado or tahini 😋 • Full of micronutrients, fiber, and volume, Buddha bowls are a great option for meal prep if you feel ravenous mid day. Let’s face it, I can always eat 💁🏻‍♀️ and these help put a stop to that bottomless pit you might find yourself in. • #crossfit #nutrition #mealprep #healthystepsnutrition #sliceanddicesaturday #macros #zone #flexibledieting

People come in to @crossfittemecula & sit down with us for free nutrition consultations and the first thing they say is “I want to lose weight”. It may be 10lbs it may be 100lbs but the goal is usually weight loss. • Our program is based on establishing healthy and sustainable habits in the kitchen (...and at the grocery store, your dining room table, your car, your work...) • A funny thing happens when you focus on the journey instead of the result: you accomplish things you never set out for in the first place. Even better, what I like to call non-scale victories, steal the spotlight of your journey. • Self-confidence? Knowledge? Freedom around food? Setting the example for your loved ones? Not worrying about fitting into a pair of jeans? Health? These things are priceless. They are non existent in the dieting world and yet, when nutrition is done correctly, they happen. They. Just. Happen. • Sure, you might want to lose weight, and we can set you up for success to do so, but it’s SO much more. • #nutrition #crossfit #inlandempire #riverside #socal #temecula #murrieta #nutritioncoach #instafit

Let’s talk about P R O T E I N 🥚🥩🍤🐓🐟🥓🍖 ••• We talked about fat last week but this week we’re going to talk about the building blocks of the human body: protein. ••• Not sure what to buy? The majority of your protein choices should be L E A N. Chicken breast, fish, any ground meats 90% or higher, egg whites, etc. ••• Just like fat, protein shows up with other macronutrients in tow. Bacon for example, is a protein with fat 🥓. A porterhouse steak 🥩? Protein & fat. Black beans? Protein & carb. A whole egg? Protein & fat 🍳. ••• The proteins above aren’t BAD. It’s just that they aren’t just a source of protein. For example, 1/2 a cup of black beans has 7 grams of protein in it! But it also has 19 grams of carbs in the same serving. ••• Food logging not only helps keeping you accountable, I find it opens a lot of our clients eyes to what’s in their food 🤓. The more knowledgeable you are, the better nutrition Tetris you can play ⚖️📱🥗. The more varied and balanced your diet is, the happier your body is 🍎🤸🏽‍♂️ ••• #crossfit #cftnutrition #crossfittemecula #healthystepsnutrition #nutrition #protein #macros #flexibledieting #inlandempire #temecula #murrieta #riverside #socal #temeculawinecountry

Our very own @s_loran dropping some knowledge bombs about how to prevent injury and stay active. . . . Dr Steven Murray L.Ac, DACM and owner of Needle and Thrive Thank you for sharing your insight. We will keep these videos and tips coming for all of you. In the meantime if you have specific questions you can always reach out to him! . . . #streching #injuryprevention #crossfit #fitness #temeculawinecountry #inlandempire . . PS don’t mind the leaf blower in the background...🤦🏻‍♂️

There’s some fun heading our way CFT... make sure you go to Games.Crossfit.com and register!!!!

💥⚡️Motivational Monday ⚡️💥 #motivationalmonday #crossfit #nutrition #temeculawinecountry #temecula #murrieta #riverside #socal

Meal Prep Sunday // Reality vs Social Media 🥗🥗🥗 ••• On IG you can scroll for minutes through beautifully taken pictures of just about everything. Perfect lighting. Perfect staging. Perfect perfect perfect 🤩🤩🤩 . It can be great for inspiration but subconsciously, it can make you feel like everyone’s life is absolute perfection all the time. . Social Media 📱: where everyone meal preps every Sunday. They have tubberware containers lined up on their counter full of every single meal they will eat that week. They will eat nothing outside of what’s in those containers. They prepared the above perfectly balanced meals for the week in 2 hours or less 👩🏽‍🍳👨🏽‍🍳 . Reality: Hi 🙋🏻‍♀️ I am an AD military spouse, mom of 3 five and under, a nutrition and Crossfit coach, and just moved 3,000 miles across country during the holidays. . My Sunday meal prep took three hours. I unpacked four boxes of kitchen things while cooking. I burnt my husband’s bacon 🤦🏻‍♀️🥓 I concentrated on two things: protein and carbs. I cooked up a huge batch of brown rice, quinoa, and Japanese sweet potatoes. I roasted a few chicken breast. I boiled a dozen eggs. I cooked (and then recooked) a lb of bacon. I started pulled pork in the slow cooker. & I cooked up 2 lbs of lean ground beef. . I focused on necessities. Focus on what will make the biggest impact on your week. For me that’s ALWAYS protein. If I don’t have protein prepped, I fall off the wagon quickly. . Don’t fall into the trap of perfection. When life gets overwhelming and meal prep is the last thing you want to do, think about what will have the biggest impact and do THAT. . #nutrition #nutritioncoach #temecula #temeculawinecountry #murrieta #riversidecounty #inlandempire #socal #crossfit #personaltraining #flexibledieting #healthystepsnutrition

Slice & Dice Saturday // Quinoa Blueberry Pancakes 🥞☕️ ••• People tend to be skeptical about quinoa but you can do pretty much anything you want to it. Make it savory or sweet. Why not add it to your pancakes! With 5 grams of fiber and 8 grams of protein per cup, it’s a great alternative that sneaks extra micro and macro nutrients onto your plate. Try it out! Link in our bio. ••• #pancakes #quinoapancakes #nutrition#healthystepsnutrition #sundaymealprep #macros #flexibledieting #temecula #murrieta #inlandempire #riversidecounty #temeculawinecountry #socal #crossfit