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 

MARCH MADNESS!! DEALS DEALS DEALS - To get YOU Bikini Ready!

Hello All!! Can you believe it's MARCH Already!?!?!? I seriously feel like time is going by just way to fast. Wasn't it just January 1st and we were all brining in the New Year together? Where did these last 2 months go? Let's slow them down a bit because I have little ones and I want to keep them little FOREVER. Okay, I know that's not possible but SERIOUSLY! It's breaking my heart. It's true when they say as you get older the years go by faster. It seems like when I was younger time went by so SLOW!

I am SO excited for my current challengers though .. as the time passes they are seeing AWESOME results. Gives me an amazing sense of accomplishment and I'm so overjoyed for all the hard work they have put in. Its already been nearly 60 days into 2013 and My first Challenge Group has only 30 days left of their 12 week Journey. YIKES! I have chills thinking about how far they have come. I'm proud to say that one of my challengers lost 22lbs in 60 days!! How stinkin' amazing is that! 22 WHOLE POUNDS & now fitting into a size 4. It's just AWESOME!

Now to get down to business with some awesome deals for you this month! We are calling this MARCH MADNESS in the Dream Team! It's Spring time & it's starting to warm up outside. Spring break is only a few weeks away and it's time to get down to business. Time to turn up the heat - Literally!! HA .. & GET TO IT! If you aren't happy with where you are at .. Then let's change that. You have about 90 days till Summer. Plenty of time to totally change your body & feel CONFIDENT in those shorts & that bikini. Days at the beach, lake, pool parties, & family vacations is upon us. I know I don't want to be covered up - So I'm ready to bring it & I'm ready to bring YOU with me.

SO with that said - I have an AWESOME deal for you this month ... As well as Beachbody is offering some awesome deals that I can't wait to share with you. It's the month of madness I say!


So are you ready to FINALLY DO IT! Finally bear that Bikini and feel confident. Are you ready for something that is going to become a lifestyle and not just a QUICK FIX! Today most of us just want the weight gone in an instant. We think that we can go on a 3 day STARVATION Diet and then just fit back into those shorts. I'm sorry but it didn't take 3 days to put on and it's going to take longer to take off. I know DIETS are hard but i'm not asking you to DIET ... I'm asking you to change your LIFE! What if I told you that you could still enjoy your favorite foods, enjoy life, and loose weight? Well that's what my challenges are about. Finding foods that you and your family can enjoy, eating clean food, and creating healthy habits.

I'm here to give you that extra motivation and push that you just don't get going to a gym everyday. I'm here to make sure that you succeed. Of course I can't do the work for you - But I can be there to pick you back up when you fall down. So if you are TRULY ready to change your body and transform your life - I'm ready to give EVERYTHING I HAVE to watch you do it, help you, mentor you, and give you all my knowledge. I've been where you at .... I wasn't sure about these challenges either - The only thing I knew is that I was ready to loose the baby weight, feel confident, and I was ready to do anything to get it. The gym wasn't working!! I needed something MORE! Something BIGGER! Little did I know that 9 months later I wouldn't only have reached my goals but I would be helping others to reach their goals as well. AMAZING! So lets say NO to muffin tops this summer!!

I know that it takes time and sometimes we don't see the transformations as quickly as we would like but you just need to have faith in the process because - I would NOT steer you wrong. I've been there!! The neat thing about this process is I have been in the same exact spot as all of my challengers. I too went through the 12 week change!! It took 4 weeks for me to get my routine in order ( HA, which was pretty tough since during my challenge I was traveling all over the country, LITERALLY! .. I'm talking Australia, Texas, Minnesota, Hawaii) BAM! No excuses here I DID IT! It takes 6 weeks to really notice that your body is changing, and it takes the whole 12 weeks for other to start seeing the changes. 12 weeks will flash in a blink of an eye & i'm not telling you that you are going to be perfect through the process - I wasn't!! But I am going to tell you that those times that you fall straight on your face are the most important lessons you can learn & what you do from that point is what's going to control your DESTINY & TRANSFORMATION! You can do what you have always done - & just give up! OR you can get up, whip yourself off .. Learn from your mistakes, & KEEP GOING! SO if you are ready to GET GOING ... Lets do it!! Start NOW!


Let me tell you - I fell on my face more then once. I started my journey ATTEMPTING INSANITY about 4 months after having my youngest baby girl. YEA! I hated it ... Fell on my face. But that didn't stop me. I completed month one and saw a small progress. I wasn't eating clean & I wasn't drinking Shakeology. So I decided I was ready to really DO THIS! I saw others transformations. I saw that lives were changing and I wanted some of that. So I committed to TurboFire and added in Shakeology! BOOM! Results were starting to happen. I remember the exact feelings that I felt. I would cry because all the jeans in my closet were too small. I had nothing to wear and I couldn't believe how much weight I had gained. BUT I also remember the exact feelings I felt when I pulled those pair of jeans out that didn't fit a month before .. I remember pulling them out, trying them on once again and they FIT! I almost cried because this is where I could truly see the progress with my own eyes. It was an AH-HA moment where I felt on top of the WORLD! In fact I felt so good I took a picture and posted it on Instagram & Facebook. Little did I know that this was only the beginning of my weight loss Journey. We just moved and haven't finished unpacking all of our boxes but I can't wait to dig out these pair of jeans and see just how LOOSE they are now. EKK! I'll definitely have to post a picture and compare. I'm telling you!! This can happen to you too! I want to share this knowledge with the world because the only thing holding you back is that space between your ears!! It's a LIAR!! Stop letting FEAR hold you back from achieving your dreams. This transformation didn't happen over night. I wasn't an over night success. There isn't a magic pill that you can take and wake up skinny. It takes time and consistency. But if you really want it bad enough, YOU CAN ACHIEVE IT !!

In my 12 week CHALLENGE I will help you choose a Beachbody Fitness Program that will help you meet the goals that you have set for yourself. We will discuss these goals together and I will recommend a program that I believe will meet your needs and desires. In this program you will also replace one meal a day with Shakeology! Shakeology DOES make a difference. TRUST ME! I was skeptical of this little shake at first too. BUT once I took the plunge and got on board - I never looked back. 9 Months later and I'm still a Shakeology lover. I have more energy, I'm the smallest I've ever been in my LIFE - & I've always been a gym rat and exercised. It's quick and easy, I don't even have to think about it, it gives me my chocolate fix, and I'm full and satisfied for the day. You will commit to doing your workouts and following the nutrition plan and I will commit to seeing you through this journey, helping you learn how to create your own menu's each week, give you recipes, and be there to make sure you do not FAIL! I will work with you every day to ensure that you are happy and confident this summer!!

I know that this time it WILL work for you. This will be the last year you are making a NY Resolution to loose weight. Here the amazing stories from my challengers and their progress at only 30 days here.

I know you can do this & be my NEXT success story! So let's make it HAPPEN! I want you to be PROUD of your transformation pictures. I believe in YOU and I know what you are capable of.

So, I have a few options for you ....

This month isn't called MARCH MADNESS for just any old reason!! You got MAD OPPORTUNITIES THIS MONTH! Tons of DEALS! Who doesn't like a good deal?

1. Request to join my pre-season of my March 11th Kicking it into GEAR Summer Challenge Group. http://www.facebook.com/groups/167905836692915/ and message me on Facebook http://www.facebook.com/marlenahedine  to reserve your spot and if their is still room for you in the group, I'll add you to the group and we can get things GOING! Spots are Limited and they fill up FAST so reserve your spot TODAY! This is the 12 week challenge group where I help you pick a fitness program and supply you with meal plans, recipes, motivation, and the support you need to get through the next 12 weeks.

2. March 25th SPRING INTO ACTION Challenge Group is going FULL FORCE!!!
You can now Register & reserve your spot!

3. You can join my APRIL 1st Clean Eating & Shakeology Shake Off! Here you will learn the basics of clean eating and feel the benefits of shakeology with out committing to a fitness program. If you are only interested in changing up your diet to get healthy and loose weight. Then this group is for YOU! Weight loss is 80% nutritions & 20% Fitness.

BUT ... That's NOT all!! I have an amazing deal for YOU !!! This is for those of you who have already been in a challenge group and are seeing awesome results and are starting to think about what program you might do next. OR this could be for new customers who are looking to join a challenge with their friends but want a chance to win a FREE Program!! So if you are one of those people who have been in one of my challenges groups and you KNOW how awesome they are then HELLO! ... Tell your friends. I challenge you to refer a friend!! Share the wealth! If you care about someone and really think they could benefit from these challenge groups then refer them and watch them transform. In return, for every person that you refer to me - You get your name in a drawing. The more people you refer the more chances you have to win. The lucky person who is chosen will win my all time FAVORITE Workout program - The one I lost 35lbs in 90 days .. TURBOFIRE!

The big winner will be announced on my blog & on my facebook page!! So refer those friends and stay tuned. Together we can CHANGE LIVES! Don't you want that feeling of accomplishment and to know that you made an imprint on someone's lives that you help changed their whole destiny?

I didn't plan on becoming a coach but because of these challenges and the success I had - I decided to pay it forward and coach. I can't even imagine how many lives will change now just because of the decisions I have made. It's a ripple effect. If you want to know how YOU can be an impact on someone else's lives DAILY. Let's chat. Coaching might just be FOR YOU! Plus you get a discount on all Beachbody products. SOOO Let's get it STARTED! You have the whole month of March to get enter!

On top of my deal Beachbody is offering a deal on p90x & p90x 2 Challenge packs. You can save up to $80 total!! So if you have been thinking about doing p90x this is YOUR CHANCE!! HOP ON IT! Join my March Challenge Group! I'm so excited about this month!

Let's do this!! 

New Year - New You 30 day results are in!!

I'm so excited to share with you all the last 30 days with my 12 Week New Year - New You Biggest Loser Challenge Group. These women have truly amazed me with how much they have changed in only a short 30 days. Not only physically but mentally. They have made clean eating a lifestyle change and have completely changed their lives around for the better. They can now be better Mothers, Friends, & Wives or Girl friends. I am blown away and I know you will too after I share their results with you.

My Challenge groups are designed to be a whole lifestyle transformation and not just a "diet" or 30,60, or 90 day change - I give my challengers the tools needed to learn how to make menu plans on their own and understand the ins & outs of clean eating so that they can take these skills with them for future use or even pay it forward and share the information with others.

I mentor and motivate my challengers each and every day to help them get the best results they can achieve. All they need to do is take in the information and PUSH PLAY! These ladies have certainty done their part of the deal & the results are SHOWING.

This challenge consisted of different programs. These women have all chosen different programs based on what they enjoyed doing and what program would give them the results they were looking for. I helped them choose a program or they used a Beachbody program that they had already owned and were ready to actually finish and complete with the support of the group. I also assign them accountability partners with in the group and these ladies really leaned on one another to push through their programs. I was so impressed with their caring hearts towards each other.

Megan Davis  is one of my new coaches and is currently in my challenge group. I am proud to announce that she is the WINNER of the best transformation in the first 30 days. She lost 13 lbs and 6 1/2 inches and I was BLOW away by her Transformation. She truly is an inspiration to so many and she will touch so many lives. I'm so honored to be her coach and sponsor!! She ROCKED this 30 days and her 90 Day transformation is going to BLOW us away - so stay tuned for that. FOR NOW .. I'll share her 30 day Transformation ....... I'm warning you ... Your Jaw is going to DROP.

" I have never felt better in my life " - Megan 

Amazing right!! Look at her!?!? She look awesome!!! I'm so proud! 

These results are REAL!! These challenges really change the lives of people all over the world. 

This isn't the only transformations I have to share with you, my girls in my group got AMAZING results and it wasn't just one of them but actually almost all of them. 

Amazing right - She looks amazing and in only 30 days!!!

"I am a third of the way through this journey and I see a difference in my body, but more so in my confidence and outlook one life. I have not donned a pre-pregnancy bikini in 3 years ! I now have the confidence and be sassy while sporting it" - Sarah Brand





Sarah Looks so amazing ... an not only look amazing but feels amazing. Sarah has owned insanity for years, but like many never finished it or even pulled it out of the box. Well this time she decided that with the motivation and accountability of the challenge group she was going to KNOCK IT OUT & that she did. She is 30 day's in and has already received such amazing results. She is another one of my fabulous coaches that has decided that she would like to pay it forward and help other women feel wonderful about themselves, like she now does. 






The last transformation transformation that I would like to share with you is Kristen Angel. She had used Shakeology in the past but never received results while drinking it because she was still eating the same ol' crap instead of changing up her diet and using shakeology to make it better. She decided that she would give Shakeology another shot and see what it would do for her this time, now that she was SERIOUS about changing her ways and making it a total lifestyle transformation. Shakeology is a great tool for weight loss but it's not a magic shake. It's a nutrition shake that aids in helping you create the perfect meal plan to supply your body with the vitamins and minerals it needs. It would cost a small fortune and a lot of time to get all of the contents in your body that shakeology contains. There is no way that you could do it. 


"When you eat clean you have so much more energy, and miraculously find more time in your day to do things that you would have put off before because you were too tired. I do more loads of laundry, I watch less T.V., I play less with my kid, and overall i'm just more active. I think their is definite correlation between being active and feeling good. I wonder if that is where the saying "life is like a fresh breath of air" comes from." 

I love my job as a coach and I feel so great that I get to make an impact on all of these ladies. Just as much as they need me - I need them. My coach made an impact on my life and now i'm here to make an impact on their life so that they can later on make an impact on someone else's life. It's a ripple effect that i'm proud to be a part of. It's so rewarding and I love being a coach.

If you want to join my next challenge group - Don't wait .. I'm here to help you. You could be the next success story and feeling great about yourself. You don't have to sit their feeling tired, alone, and useless. I'm here to lift you up alone with your future challenge group. You CAN do this. Don't let fear of failure hold you back. You can do anything you set your mind too. Just ask these ladies ... They totally rocked it and i'm so proud of them.

E-mail Me  for more information or to reserve your spot.
You can also add me on Facebook to follow me and contact me.