.svg){kind=icon}
Meal Prep
Why it’s not always good to order food out.
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
.jpg)
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
.jpg)
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
.jpg)
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
.jpg)
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
One-Hour Workout: Revving Your Swim Engine
.webp)
.webp)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
