Tips and Tools To Meal Prep Right

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We talked about the benefits of counting calories and passed along a macros cheat sheet. So, now let’s put those to use and talk about meal prepping!

Think about meal prepping like those microwaveable tv dinners, but (hopefully) waaaayyyy healthier for you.

Being prepared for your day/week is a large chunk of the battle. Having meals and/or snacks with you will definitely stop you from hitting the vending machines at work. Or stopping at a fast food spot for lunch.

Having meals prepped and ready. Knowing ingredients and potion amounts plays a huge role in nutrition.

He knows how to meal prep

Let’s go over the simple how-to:

1) Pick a day to meal prep

I do it twice a week, to keep the food I’m eating fresher. Usually on Sundays and Wednesdays.

2) Pick the meals to cook

Remember, you know your calorie and macros numbers. Now, figure out what you want to cook to help you reach those numbers.

Also, you may not need to cook EVERY meal ahead of time.

I like making my breakfasts and lunches for my prep. It’s when I’m at my busiest, so I know I need food ready.

This part will take some time and experimenting to get your meals and calories to match. Have patience and play around with different meals.

3) Eat the meals you cook

I know this can sound simple, but it happens! If you have chicken and broccoli for lunch at work because thats part of your goals, but your coworkers are ordering pizza, you have to be strong willed. Stick to the game plan.

Now, let’s go over some of the tools that are going to help you meal prep like a pro

First thing I would definitely recommend you having is a food scale

I actually own 2 (I know! LoL). The one above, and one like this one:

Both are under $20, and both will get the job done.

The difference between 4oz of steak and 6oz of steak can be about 80-100 calories.

Measuring cups and spoons are another thing you need to properly meal prep.

Eye balling oil or peanut butter can cost you 100s of calories. Take the 2 seconds and measure it out.

We have a set like this one:

Can’t beat under $10

And, of course, you need a place to store your meal prepped meals, right?!

Everyone who knows me knows I eat out of the reusable containers more than I eat out of a regular bowl or plate.

These 24oz containers I think are a perfect size for most meals.

Under $15 for 20

Having those 3 tools (along with using myfitnesspal) have been a HUGE help in me doing my meal prep, and doing it right!

The Spell Your Name Alphabet Bodyweight Workout

I’m a big fan of creative workouts. I know you get results from consistency and following a plan and progressions. But, every now and then, you should break the norm and do something different.

And this is definitely something different!

I came across a version of the SPELL YOUR NAME WORKOUT years ago, and we’ve been doing different versions of it ever since.

This is the fully Bodyweight version. No equipment needed (just something sturdy to do tricep dips on).

How does it work?

1) Take your name (Nick Sherman), and match each letter to the exercise and reps attached.

My name’s workout will go like this:

N- 5 Burpees. I- 10 Toe Touch Jumps. C- 25 High Knees K- 30s Squat Pulses. Then I’ll do my last name, and sheesh!

2) Do the workout.

Alternative ways to do it is, to do multiple rounds of your name.

Or, add in someone else’s name.

When we do it in the studio, I have an Iron Man helmet with a lot of little pieces of paper with different names on them to randomly pick a name.

“Fun” Times lol

Try it out and let me know what you think!

Macro Cheat Sheet

Before we get into the list…

What are macros???

Macronutrients provide energy in the form of calories and make up the three major parts of food – carbohydrates, fat and protein.

Paying attention to your Macros is a step further into Counting Calories.

This is good to know when looking at nutritional labels of food and drinks. The breakdown is there and you can know how many calories are coming from each.

What foods fit into each MACRO?

I made this macros cheat sheet for you to save and know what category a lot of different foods fall in to.

Some are carbs. Some fat. Some are a mix of protein and carbs. Some have a good percentage of all 3.

Check it out!

I think that’s a pretty solid list of foods.

I believe we should be eating a pretty solid balance of each macronutrient. I’m aiming to hit 34% Carbs, 33% Protein, 33% Fat when tracking and logging my food.

A healthy diet should have a mix of all macros.

Count Calories To Lose Weight

In the simplest way possible, to lose weight you need to eat fewer calories than you burn.

Without getting to science-y, for example: Person A (we’ll call him Albus) burns 2000 calories a day. If Albus eats 1800 calories a day, he will see weight loss.

But, if Albus eats 2500 calories a day, he will gain weight.

What are calories?

Calories are a measure of energy, normally used to measure the energy in foods and drinks.
You use the calories that you eat and drink for essential functions such as breathing and thinking, and day to day stuff like walking, talking and eating.

(It’s why you see on social media: TOP FOODS FOR BRAIN FUCTION!)

Now, any extra calories your body feels is not essential to you will be stored as fat. And continually eating more than you burn will cause weight gain.

Calories matter. Every diet that promotes weight loss is just a gimmick to try and get you to eat less than you burn.

How many calories should you eat?

That answer is completely up to you. It’s incredibly individualized. A 200lb 25 year old man who works out 4 times a week will need more calories than the 70 year old woman that doesn’t work out at all.

If you want to lose weight, you must eat at a calorie deficit. The wonderful thing about the internet is that it’s way easier now to find your proper calorie intake number for weight loss.

Tools To Help

Calorie calculators HERE, HERE

Or you can use apps like MYFITNESSPAL or LOSEIT

And it’s as simple as putting in your info, and them giving you a number based on your weight loss goal.

My personal go to choice if MYFITNESSPAL. I’ve been using it for YEARS. It’s helped me lose weight. Helped me gain weight. And everything in between.

Once you have a calorie number, now it’s on you to weigh, measure, and track your food to make sure you are eating the right amounts.

And we will be taking about weighing and measuring food soon!

Ps. You do not need to count calories to be HEALTHY. I am strictly talking about the method I think is the best to lose weight.

Healthy does not have a scale number!

What is HIIT?!

If you’re into fitness at all (I hope so if you’re reading this blog), then you’ve more than likely came across the acronym H.I.I.T., and like me, thought, “Is it HIT or HI-IT?” and “what is H.I.I.T.?”

The first questions answer is “HIT”

The second questions answer is HIIT stands for HIGH INTENSITY INTERVAL TRAINING

HIIT is simply, an interval workout with short periods of intense exercises paired with shorter periods of rest/recovery.

For example:

4 Rounds of

20s Exercise

10s Rest

20s Exercise

10s Rest

HIIT is praised for improving athletic performance (Think of how a football game is played. Short burst of work, rest, repeat), and conditioning. And there are also studies showing HIIT workouts reducing fat mass in your body.

Now, these benefits really only work properly if you are including the HIGH INTENSITY into your training. You need to really push yourself in those intervals to see max benefits.

There’s no standard way of setting up a HIIT workout, but, most use the 2:1 ratio of work:rest. 20s/10s, 30s/15s, etc…

And HIIT workouts can range anywhere from 4 minutes to 30 minutes.

If you think 4 minutes is too short, try a Burpee HIIT workout.

8 rounds- 20s work / 10s rest of just Burpees. Sweat will be pouring!

You can use any exercise you want for a HIIT workout. Put together 3-4-5 exercises for a couple rounds. As long as the INTENSITY is high, you’ll get the benefits of doing HIIT.

In addition to improving performance, better conditioning, and burning more body fat, some other benefits include:

Increase metabolism
Can be done anywhere
No equipment needed
Prevent workout boredom
Betters endurance
Keeps you on a timed schedule
Helps retain the muscle you already have

How To Achieve Any Goal

We all have goals. Health, Fitness, Life, Relationship, Business, etc. We all have something out there that we want or want to be. The challenge is creating a plan to accomplish these goals.

Here’s a couple tips (with weight loss as an example) to help you reach your goals.

1. Create a SMART goal

(S) Specific: Don’t just say you want to lose weight, put a number to it and a date to it. Being as specific as possible will help you focus on your goal and the planning it needs to achieve it.

(M) Measurable: Goes with being specific. If the goal is weight loss, put an actual number to it. “I want to lose 20lbs.” Don’t just say, “I want to get in shape”. Put numbers to it. How much weight do you want to lose/gain? How fast do you want to run? How much weight do you want to lift?

(A) Attainable: Yes, it’s good to have a challenging goal, but make sure that goal is truly achievable. Losing 100lbs in 3 months is not attainable. But, 20lbs can definitely be done. If you’ve never done a Back Squat in your, don’t set the goal of a 500lb Squat by next week. It won’t end well for you…

(R) Relevant: Is this goal truly important to your life? How will you feel once you achieve it? Make sure this goal will be up with other goals you have planned for yourself. Think about it like this, what if you have a set back? Or a bad week? Does your goal go away or are you still committed to it? Make sure whatever it is you want to accomplish is important to you!

(T) Time: Set a finish line date to achieve your goals. “I want to lose 20lbs by November 1st” This is a big thing because from there you can set smaller goals along the way.

If losing 20lbs in 3 months is the goal, what’s the goal by month 2? Make a goal to hit by month 1, and week 1.

It helps shrinking that giant goal down into smaller goals along the way.

It helps keep you motivated and positive about your number 1 goal.

Decide what needs to be done for each smaller goal.

Are you going to workout? How often? What days? How long will it take?

Are you meal prepping? When do you go grocery shopping? How often are you going?

Figure out the work that needs to be done.

Create a schedule. If Mondays at 5p is your set time to go to the gym, GO on Monday at 5p. Treat this schedule like it’s a job. You don’t skip work because your don’t feel like it, right? Same thing with your workouts.

Schedule your workouts. Your time to go grocery shopping. Schedule your time to cook.

The more dedicated planning that goes into this, the better you will be prepared for the good and chaotic of your life.

Evaluate your time. 24 hours. 7 days a week. 168 hours.

168 hours, and yet, people say they don’t have 3 of those hours available to workout. Or they don’t have 1 hour to food shop. And 1 hour to cook.

No one is busy 24 hours a day. Look at your life. Take a couple days and mark down whay you do hour by hour (or half hour by half hour).

How often do you go on social media? Watching Netflix? Traveling? Eating? Working? Sleeping?

99% of people have the time to accomplish their goals, they just don’t know it.

-Create a checklist. This can be daily or weekly. And make each check associated with your ultimate goal.

Workout today. ✔

Ate 3 healthy meals. ✔

Drank a gallon of water. ✔

Create 5-6 daily checklist items a day and maybe 20-25 weekly checklist.

1. It keeps you on task

2. It helps build the habit doing the work

3. It brings more positives to your life by hitting these checklists.

Don’t worry about being motivated.

Motivation comes and goes. Concentrate on building habits. Doing the work day in and day out.

That’s how goals are achieved. Daily work turns to weekly works turn to building habits over the months. And that will keep you focused on your main goal.

Take this way of thinking into your health and fitness. In how you build long lasting relationships. In how you run (or start) your business. Or how to take those things to a next level.

Be SMART. Be detailed. Do the work.

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Health Benefits Of Sleep

Adults should be getting 7-9 hours of sleep.

EVERY. NIGHT.

Non Negotiable.

When it comes to fitness and changing lifestyles, this usually is the last thing targeted (behind working out & nutrition). But, it should really come first. Just look at it from a 24 hour view. What do you spend the most time doing, Working out, Eating, or Sleeping?

I know. I know. You may be one of those, “I thrive with 4 hours sleep!” people, and guess what? You’re wrong. You are wrecking your body and mind, but just not seeing it right away. How is your heart rate? Blood pressure? Eating habits? Mood?

Some studies say that more than 1/3 of people are sleep deprived. 1 in 3!

Getting a consistent good nights sleep can have a ton of benefits on your health. And can also help you avoid a bunch of other health problems. Here’s a quick list of some benefits of getting the proper amount of sleep…

BENEFITS

Improve your workouts

Sharpen attention

Improve memory

Reduce stress levels

Helps body recover from workouts

Reduces depression risk

Strengthen immune system

Live longer

Keeps heart healthy

Helps build muscle

Helps with weight loss

Helps with fat loss

More natural energy