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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.
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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
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