Exactly How to Batch Cook and Meal Prep for a Week of Clean Eating.

Sooo.. Did you know that Your Nutrition is 80% of where your results come from? I know there are some of you that are totally killing it in the gym. Come on, Cardio Queens where you at? I use to be one of you too! You can cardio your little heart out but if you aren't fueling that body with what it needs then you are wasting your time. You will never get the results you want! I know this because that use to be me. I never lifted weights and I would run through fast food after the gym or eat a big hearty cheesy meal. So I really want to teach you how to set your week up for success. 

This is one of the BIGGEST things that I stress and love teaching my customers about. Meal Prepping and Clean Eating. I share my meal plans weekly in my groups and really focus on this. It's a lifestyle not a DIET! That should be what your focus is. Enjoying your favorites here and there but ultimately living a healthy life that you can easily maintain. I know that we all live busy lives so this makes things so much easier. Doing it once every week or even ever two weeks is going to make your life so much easier, keep you on track, and will save you money. OKAY, did I catch your attention now? ha ha ha 

I normally reserve Sunday's for Meal Prepping and Batch cooking. 

Alright so I'm going to teach you step by step how to prepare your week. This is just what I do but you will get a really good idea on how to prep your week so it's simple to just grab and go. 

Here is what you need to go to the grocery store for: 

Several Packs of Chicken Breast 

Lean Ground Turkey

Eggs 

Bag of Fish either Salmon or Tilapia 

You could also do a bag of Frozen Shrimp

You can do Fresh Veggies or Do Frozen. 

I mix it up. 

I normally have 

Fresh Asparagus 

Fresh Brussels Sprouts

Zucchini

Spaghetti Squash

Baby Spinach

-Honestly Just depends on my menu plan for the week on which I choose- 

Then I'll always grab some frozen Green beans, Stir Fry Veggie Mix, and Peas

If you want to do an egg white omelet 

Mushrooms, Peppers, Onions or Egg Muffins.

Apples

Strawberries

Blueberries 

Brown Rice

Quinoa 

Sweet Potatoes

Coconut Oil

Mrs dash Seasonings

Cayenne Pepper

Cumin

Chili Powder

Tin Foil 

Tara and I prepping our Chicken

1. You want to take a large baking sheet and cover it with tin foil 

This is where you are going to grab your chicken breasts and lay them out on the pan. 

Grab your favorite salt free seasonings and season front then flip and do the other side. 

2. Pre Heat the Oven to 350 and bake for about 30-40 mins until tender. You don't want to over cook. You can use a meat thermometer if you need so you don't over cook it. You want your meat to be nice and juicy. 

Chicken Anyone?

3. While that is cooking, You are going to grab your brown rice. There are Two Ways you can do this

If you have a rice steamer you can load that baby up according to the directions and your rice will just easily cook on it's on. You can add in some fresh herbs to the steamer and it will be delicious. If you don't have a rice steamer you can do this in a pot on the stove. Follow the directions on the bag for water to rice ratio. You want to make a pretty big batch so you have enough for the week or if you are doing two weeks for two weeks. Let the water boil and then add in your rice once boiled. 

Brown Rice Cooking

4. Remember to keep an eye on those chicken breasts, you even may have to suction out some of the juice so it doesn't overflow in to your oven. 

5. It's time to grab another big deep pan and get all of your ground turkey. Toss it into the pan and cook until browned. You can season again with any non salt seasonings. Once done drain out any grease. 

6. Last but not least you have your Sweet Potatoes. You want to scrub these and wash really well. Grab a baking sheet and throw them on and in the oven. These will take a bit of time. Probably about an hour to cook. Just keep an eye and poke holes. Once tender all the way through they will be done. 

This is what our chicken and sweet potatoes will look like when they are all done. Right when you grab your sweet potatoes out of the oven slice them down the middle so they can cool down. Your rice should be finishing up too. But be sure to put your rice on at the beginning because it does take some time to cook. 

7. Once everything cools down it's time to portion it all out and bag it up so you can grab and go. 

Grab your chicken breasts and slice it all up in to bite sized peaces. Grab a cutting bored and get to town. You will have a big bowl of sliced up chicken chunks. that you can just portion out and put in baggies. I use the 21 Day Fix Menu plan in all of my challenge groups and this program comes with portion control containers. This is what I use to portion out my food. If you are interested in doing this program and want a coach contact me here - I would be happy to guide you, mentor you, and support you through your journey. I can help you get all of your stuff and get you set up to make portioning out super simple. 

21 Day Fix Portion Control Containers

So you are going to grab your red container and just start scoop out of your chicken and ground turkey and bagging up each individual portion. That's your protein for the week. If you are doing two weeks you can freeze the other week and then thaw out at the end of week 1. 

After your sweet potatoes cool down you will scoop the filling out of the skins and use your yellow container to portion and baggy up. Grab your brown rice and portion out with your yellow container as well and baggy. These are your healthy crabs for the week. 

Veggies are in the freezer ready to just grab and you will use your green to portion that out. 

#bossstatus baby

Place all your baggies in plastic containers so you can just grab. I baggy all of my chicken and then put it in a container so i can just grab each one. 

This is how I stay on track when i'm traveling, visiting family, or visiting friends. You just pack your food and bring it with you. Super simple. It will change your life! 

My Favorite dish with this is to grab my chicken, sweet potato, peas, or sautéed spinach in coconut oil, and add a blue container of avocado and some hot sauce. Seriously Delish. It's great with Brown Rice too. It's like a Mexican bowl you could do a taco salad too with the ground turkey. So many ideas with it all prepped and ready to go. 

That's pretty much it! Turn up some tunes or put on your favorite movie and spend the next hour or two setting your week up for success! You got this ... You can totally do this! Your life will be CHANGED and you will feel amazing. 

If you need a Free Coach an Need support in your journey - Reach out to me! 

You can make me your free coach right HERE 

Surviving the Holidays -- Here is my Plan!

Alright Alright Alright, I've been traveling ... going for a huge goal in my business .. and totally putting myself on the back burner. Yes it happens from time to time but I'm always committed to getting back on track and realizing the issue before it gets out of hand.

I've decided that i'm going to wait on ChaLEAN Extreme until i'm in a more stable place and pull out the 21 Day Fix. My all time favorite workout program. Best of all it's only 21 days long and gets you whipped back into shape QUICKLY!

I've got my meal plan all planned out and have been doing following it this week. I have been sticking with the workout and am excited to just get a normal routine back. Yep, I'm even pulling out my fix portion control containers and measuring out my food again. I will not let the holidays sabotage me. I WILL rock that little black dress come New Years. :)

I, Marlena Hedine Devote the next six weeks to surviving the Holidays with out the weight gain and helping my challengers do the same

We are in it to win it!! I will not go out this year gaining all the weight back I worked hard to get off! 

It's not about waiting for the new year... It's about starting NOW! There is no better time. 

We can still enjoy our holiday favorites but have balance! I'll tell you one thing  I totally plan on rocking that little black dress come New Years Eve!

How about you?

You in!? You ready to join us? 

So wanna know my Plan ... Here it is. 

I know that this plan is totally going to keep on track over these next few weeks, keep me focused, avoid the holiday weight gain, and create that perfect balance that I need. I totally still plan on enjoying the holidays and a portion of the goodies. But I am for sure getting in my workouts, checking in with my challenge groups, drinking my water, and choosing SOME of my favorites instead of all of them. It's all about creating that lifestyle that allows you to still enjoy but also get the results you want. Clean eating is the answer!! Truthfully. 

Here is my meal plan for the week. Lots of good things on there. It's not about depriving yourself or starving. It's about eating whole foods and sticking to the proper portions which the 21 day fix helps you with. It comes with these perfect little portion control containers that takes all the guess work out of everything. Truth be told it's a TON of food you actually get to eat when you are eating the right way. 

Here is my menu plan for the week. Having GOOD clean meals is what keeps me on track. I'm not sacrificing flavor but i'm still eating clean. I share my menu plans every week in my challenge groups and help my challengers lean how to make their own. Clean eating is SO important to me because it's changed my life! I would be happy to help you get on track. 

Let's say NO to holiday weight gain this year!! Together we are going to get back on track NOW instead of waiting till after the holidays when we have gained another 5-10 pounds. WE are going to stand CONFIDENT during new years and feel Sexy in our holiday outfits. BOOM! Why not you!?!? You totally have the choice! 

My Next challenge Group is opening up next week and we are starting workouts DECEMBER 1st! 

If you are interested in loosing up to 5-10 pounds before the holidays are even just maintaining through the holidays and finding that healthy balance. JOIN ME! 

We are going to be getting our 30 min workouts together

Replacing one meal a day with Shakeolgoy

Holding each other accountable 

Learning all about clean eating

Making weekly menu plans 

Sharing recipes

and Motivating each other 

All in a closed group!

Shakeolgoy- Full of Veggies but taste like a thin mint! 

So are you game!?!? Are you ready to beat the holiday weight gain and join us!?!? Fill out the application below to be considered. Only choosing 10 to join us!! 

                 

Fit for Fall Challenge Group - 21 Day Fix is on SALE this September

So I totally know it's that crazy time of year where the kids are back in school and fall sports are back up and running. BUT thank goodness the prep is over and everything is slowing down and going back to norm. We are finding our routines and it's time to relax a little (maybe a tiny bit? LOL) 

So fall is totally the time of year where we are going to football parties, comfort food, pumpkin spice EVERYTHING, pumpkin patches, and skinny jeans. Since I live in Hawaii I don't really get the fall leaves smell, the snow, or the sweaters and scarfs :) I totally get how easy it is to fall back into your old ways when it's time to put the baiting suits, tank tops, and shorts away. I know that normally during the fall, family becomes top priority and you aren't so worried about reaching your fitness goals. 

So over the last 2 years, this is one thing I have stuck with. TAKING CARE OF ME! I was sick of starting over every january with the same ol' resolution. I've also realized that not only is eating clean and exercising good for meeting my weight goals but it makes me a better person. I function better, I have more energy, I feel better about myself, and I'm in a better mood. If I skip a workout I'm in a cruddy mood the whole day. It's my stress release and my ME time. When my close began to get tight I felt gross and defeated, it put me in the worst mood. It just keeps getting worse from there. Once you loose that focus, it's so hard to get back up. I know because I use to be that way!! I can 100% relate! It's no fun! Since becoming a Beachbody Coach I've been able to stay on track just by surrounding myself with positive people and daily encouragement. I also am able to give out daily motivation and encouragement. It totally keeps me going on those days I feel like giving up! 

So now it's my time to HOLD YOU ACCOUNTABLE!!!! This month the 21 Day Fix Challenge Pack (one of my favorite programs) is this months promotion and it's a KILLER DEAL!! You are literally getting your 21 day Fix for $10. You get a workout program, a bag of Shakeolgoy, nutrition guide, portion size containers, and FREE SHIPPING!! You can NOT pass this up!!

So how is this thing going to go!?!? On September 15th we are going to get started with making small changes in your nutrition so that you can have more energy, eat healthier, and fuel your body for FUEL vs COMFORT! Together we are going to create a meal plan that meets your needs/lifestyle as well as your families. I'm going to share with you simple recipes that require little time to prepare that your whole family will enjoy. I also am here to help you CHANGE YOUR MINDSET and start making yourself a priority for at least 30 minutes a day. The workouts that you are going to get in your challenge pack are a combination of cardio, strength training, Pilates, and yoga. There are modifications to every single workout so it doesn't matter what fitness level you are at, there is something for you. This month we are also really going to focus on those pesky temptations that come up in the fall. Football parties, pumpkin treats, and desserts. I want to help you live a BALANCED life where you still enjoy LIFE but you won't ruin all of your hard work. I am going to be pairing up with you and give you the tools and strategies to keep yourself STRAIGHT! 

The group is going to be a closed Facebook support group. Everyone that joins this group will be added and it will be PRIVATE. Only the members in the group will see what each of us posts. We will all start and finish together. This will be the place that you can plug in daily for tips, motivation, recipes, and help on setting goals and reaching them. 

Here are the Requirements: 

I am your Coach!!

You purchase the 21 Day Fix Challenge Pack from me as your Coach!! 

21 Day Fix Challenge Pack -- On Sale this Month ONLY

You are an active participant in the group and and check in at least ONE time each day and post your daily ratings!! 

You are committed to giving this your BEST SHOT each and everyday, and Showing UP! I don't expect you to be PERFECT but I do expect you to at least try! It will be hard in the beginning but always remember "what was once hard, will soon become EASY" YOU CAN DO THIS! 

If you commit to giving me 30 minutes each day I will help you set up some goals! 

What is the 21 Day Fix?

                  

What is the 21 Day Fix ?

21 Day Fix Transformations and Testimonies 

So Now I ask you -- What is it that you are waiting for!??! Don't you want to rock whatever outfit you want? Wear those skinny jeans, feel confident, learn how to create a healthy lifestyle, and be a good example to your family and children? PLUS surround yourself with like minded people who are cheering you on? I would love to have you in our group!!! Will you Join Me!? 

It's about time for that After Picture 

21 Day Fix Results

I have limited spots available, so fill out your application so we can chat about your goals and get you into the group!!