NEW WEEK, MORE FOCUS!

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Hey Bootcampers!

Looks like we got the physical training part under control!!!  It’s so nice to see everyone working out and staying true to their fitness routines.  If you haven’t tuned in yet, what are you waiting for????  

Join us MONDAY to FRIDAY at 10am & 6pm for full body workouts via ZOOM.
Go to Zoom.us and “JOIN A MEETING” with code, 305-225-0000.

How about your diet??  Are you eating the right foods and avoiding the ones your body doesn’t need?  How’s that 30-day plan going???

As always, we strive to make things easier for you to reach those life-long goals of staying fit and healthy.  The “FAIL TO PLAN, PLAN TO FAIL” applies NOW MORE THAN EVER.  Being at home with nowhere to go has the potential to be detrimental to your eating game!

You’ve seen the memes…..

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It’s no joke!!!  

When planning your meals, one of the first things you should think about is protein. The macronutrient is important for satiety and recovery, and can also help with weight loss and muscle-building efforts.

To efficiently (and deliciously) cook protein in bulk, it helps to take a slightly different approach than you would if you were just pan-searing a single chicken breast or scrambling a few eggs. The methods below fit seamlessly into any meal prep plan, and they yield proteins that can be stored for days without losing flavor or totally drying out.

NOTE: Store cooked proteins in the fridge for no longer than four days. Any longer than that and you should portion individual servings into bags or containers, freeze them, and thaw them in the fridge overnight as you need them.

HERE ARE MY TOP 3:

EGGS
Hard-boiled eggs are a classic for a reason. They’re easy to make, simple to store and great for anyone counting macros (one large egg has 70 calories and 6 grams of protein).  Maybe you even have some leftover from EASTER…

How to prep: To hard-boil eggs on the stovetop, fill a large pot with water & eggs. Reduce the heat to a simmer, cover the pot and let the eggs cook for 12-15 minutes. Remove from heat and cool in an ice bath before storing in the fridge or peeling.
I like to throw them on plain multigrain toast with a 1/4 avocado.  Mmmmmm!

THESE COOKING TIMES CORRESPOND TO ONCE YOUR WATER STARTS TO BOIL:

How-To-Make-Perfect-Hard-Boiled-Eggs-1-
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CHICKEN
My favorite way to prep chicken – SLOW COOKED AND SHREDDED!  If you’re an avid meal prepper, you’re likely familiar with this one. Cook boneless, skinless chicken (breasts or thighs work) in a slow cooker or even boiling on the stove, then use two forks or a hand mixer to easily shred the meat without getting your hands dirty.

How to prep: Three to four pounds (48–64 ounces) of boneless, skinless chicken breast takes about 5 hours in a slow cooker set to low. Season with salt, pepper and any other desired seasonings, and add a few tablespoons of water or oil to prevent the meat from sticking.  I like to mix with some hot sauce or spicy salsa, and a little bit of light sour cream.  You can add onions, green peppers, etc…

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I like to mix with some hot sauce or spicy salsa, and a little bit of light sour cream.  You can add onions, green peppers, etc… and throw it all in a wrap!!!  YUM!

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TURKEY
Choose lean turkey to make meatballs, and mix with onions, garlic, herbs and spices. It takes a little time to roll and bake the meatballs, but having pre-portioned balls of protein (that are also easy to freeze and defrost) is well worth it.

How to prep: To make easy meatballs, use your hands to mix lean ground turkey with chopped onion, garlic, salt, pepper, chopped herbs and spices. I like to throw in an egg or 2 (depending on how much turkey) to hold it all together.  You can even throw in some shredded carrots & zucchini.  Roll the mixture into 2-inch balls, then bake on a sheet pan in a 350°F (177°C) oven for 30 minutes.

baked-Italian-turkey-meatballs-recipe-6

Throw in some flavored tomato sauce over a bed of zucchini noodles, and BAM!…  a delicious meal for the whole family to enjoy!

 

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