Posts

Week 8: Macro Friendly Fettuccine Alfredo + Booty Buildin’ Workout

View full YouTube Video here!:

https://youtu.be/FUGOkNh3OB4​

fettuccine.jpeg

Macro-Friendly Fettuccine Alfredo

Makes 4 servings

Ingredients:

 

    • 8oz Fettuccine Noodles 

 

    • 1/2 Cup Parmesan Cheese

 

    • 1 Cup Low Sodium

 

    • 1 Cup Unsweetened Almond Milk

 

    • 1 Clove Garlic

 

    • 1/4 Cup Whole Wheat Flour

 

    • 1 T Grassfed Butter

 

    • 1/8 tsp. Nutmeg

 

    • Salt and Pepper to taste

 

Directions:

 

    • Follow instructions on box for noodles, cook through, set aside. Make sure to stir noodles as they tend to stick together!

 

    • In a saucepan, melt butter over medium heat, add minced garlic and sautee’ for about 1 min.

 

    • Sprinkle in flour and whisk together for about another 60 seconds.

 

    • Add milk and broth and continue to whisk until all combined.

 

    • Stir for about 6-7 minutes or until thickend, add seasonings.

 

    • Turn off heat, mix in cheese and add noodles.

 

    • If it becomes to thick, add a little more almond milk.Top with grilled chicken or shimp as desired.

 

I added spiralized zuchinni noodles, diced asparagus and mushrooms to my dish for more volume and micronutrients. 

Top with desired amount of grilled chicken or shrimp for a protein source! 

Macros without veggies and protein added: 13.8P 49.2C 8F

 

All About Meal Timing!

In this Youtube video I talk about meal timing, if it’s important and if so, how you can apply it to your everyday life!

Plus, a full workout and something I absolutely LOVE to indulge in for some #selfcare!

https://youtu.be/rKuPb8RAILE

4 Week Focus for Creating Your Healthiest Life: Planning & Moving!

PLANNING

“A fail to plan is a plan to fail”

Such an old, but true statement and it’s a well-known one for a reason! If we are trying to create change in our lives, it’s not going to just fall into our laps! It takes intention. It takes making the decision that we are committing to change and we are going to do what it takes to get there. But how do we know where we’re going and how we’re going to get there if we don’t create a plan? If we just go through our days blindly with no structure, we are bound to accomplish half of what we are capable of! Have you ever started your day off with a to-do list? When you followed that list and checked each task off, how did that feel? I bet you felt accomplished and satisfied that you got done what you set out to do. Having that list in front of you sets a clear picture for your day and what it will take to achieve those tasks. What about the days you had a million things to do, yet you got maybe 1 or 2 of 10+ done…. usually those days don’t include a list or a clear plan and leave you feelling frazzled and unaccomplished! 

So why would your nutrition be any different? Setting a goal to lose the weight, change your body composition, improve performance, eat cleaner, or whatever the goal may be isn’t a small task. We won’t sugar coat things! It takes hard work, consistency, dedication and all of that requires a PLAN!  We know your goals are important to you and we know they are absolutely achievable if you put in the work, but we also know it can feel overwhelming knowing where to start. What does a plan even look like? Well, we are here to help!

  • Overview your coming week: Before your week starts, sit down and map out what your week is going to look like. Do you have certain days that will be longer than others? Are there days you will be eating out? Any special occasions? Pin point any events that you may need to special plan for and then make sure you are game planning for those first! 
  • Plan your grocery trips. We recommend 2X a week. One is the main trip of the week, getting everything you need, the second one is usually for fruits and veggies that will only last part of the week! If you have your grocery trips planned out and your lists made, this will prevent wasting time with unnecessary stops at the store (not to mention usually more unnecessary money spent!) and equip you with everything you need to stay on track during the week. We also love weekly produce delivery like Helsing Junction Farms! (use code flexfuel for your first delivery FREE!)
  • Plan your bulk food items. Depending on your schedule and your preference, some of you may need to food prep all of your meals, while some of you may only need to prep certain items or a few meals. If you know you have busy nights and dinner is your hardest meal, plan out bulk cassaroles, crockpot meals, meats, etc. that will be easy to grab when you get home! Or if you just need to prep bulk items like chicken, rice or potatoes to pair with different meals, plan those so they are easy to grab during the week and save big on prep time! 
  • Plan your ‘perfect day’. This is something we tell all of our clients starting out and it’s a no-fail! This is a day of food that is perfectly structured around your goals, this will look differently for everyone, but having this in your back pocket at all times is key in emergencies or if you just don’t have the time or energy to think up anything else! Knowing what go-to meals always work into your plan will be a life saver and although it may not always be exciting, it’s effective!
  • Set aside the time to plan your week and days. As mentioned above, you will need a time to plan out your grocery trip and your structure for the week. In addition, we have seen GREAT success with setting aside 10-30 minutes (the longer you do this the quicker it will be!) to plan out your day, the day BEFORE . So, once a week you are planning your week’s overview and then every day you are planning in detail your next day! If this just becomes a regular habit, it will be easy, take the guesswork and stress out of your day to day! 

MOVE

So simple, yet we tend to make it so complicated! Our bodies were not meant to sit all day at a desk, in a car or be inactive!! We can make excuses until the cows come home but our bodies were meant to MOVE! The second part of this week’s challenge is making sure you move some how, some way, every day. Again, this will look different for every person and we encourage you to do whatever feels best to you! You are all most likely in one these categories, you either are:

1) Inactive or have very low activity: If you are in this category, all you have to do is START! An amazing tool we love to use regardless of your fitness level is a Fitbit, Apple watch, Garmin, or something similar that counts your steps. Setting a goal of 10,000 steps daily will ensure that you are moving a significant amount! If you start out and find you are only averaging 2,000, challenge yourself to get 3K, then 5k and try to up it a little each week! Reach out to a friend (or in our private Facebook group!) for accountability to move some how each day! 

2) Are active daily: If you are active daily- great! That’s an awesome start and you may have a great routine down! We want to challenge all of you in this category to keep it spicy, keep it fun and just like the group above, it doesn’t hurt to make sure you are getting a minimum of 10k steps in! It’s amazing how even when we workout daily, we may be falling short in our daily NEAT (activity outside of our workouts to keep us moving throughout the day!)

3) Are SUPER active… maybe a little TOO active?: This might sound a little opposite of what this week’s challenge is all about, but yes, being TOO active can actually slow progress or even take us backwards! Are you burning the candle at both ends? Are you doing super long or multiple sessions in the gym? Working all day on your feet? Chasing around little ones? Getting minimal sleep and having long days? Doing too much will NOT create your healthiest life! If you are in this category we want to encourage you to add in a rest day, bring down workout volume, intensity or add in some more restful acitivity like yoga or relaxing walks! 

If you feel lost on where to find a workout regimine, we highly recommend checking out our good friend, Cody ‘Boom Boom’ McBroom’s Ebook HERE for a easy to follow workout routine! If you missed our interview with him, check that out HERE!

We are confident if you implement these two tactics, you are SURE to succeed and instantly be catapulted forward into a healthier life! Need help game planning for these or figuring out where and how these fit into your life? We are more than happy to help! Please reach out to us via email or in our private Facebook group (let us know if you aren’t in and want to be!) and we will create a plan together! 

Now make a plan, move your body and kick some butt!!

Love, 

Katy

 

Buddy system

I think we all feel this way, like “hey! I know them!” like Elf proclaims about Santa when he sees him at the mall. I wish I could have flown with them to witness their incredible strength in person but they have a huge support team back here in Washington cheering them on. As much crap as crossfit gets about being a cult, we don’t really care. If cult means supporting each other, cheering on every single person until the task at hand is accomplished, a family like dynamic of people who care as much about you succeeding as you do, then so be it. Watching video clips from this weekend, seeing pictures on instagram of some of my favorite crossfit athletes and reading about the support from one athlete to another is a huge reminder why I love this sport. Strength in numbers. 

 

The people we surround ourselves with have a huge impact on our lives. Find people who are all striving to be better, healthier, stronger individuals and you yourself will start trying to be a better, healthier, stronger person. The individuals we are around all of the time can have a big impact on our health, our motivation and how hard we push ourselves in the gym so finding someone who shares those same goals as you is going to help make your journey much easier than someone who doesn’t care. 

 

This is why something like crossfit has done so well and has such a large fan base, because you have that support of a group, a sense of community. Its much easier to go to class and give it your 100% effort if you have people right there with you doing the same, cheering you on. I can guarantee most of the time you’re going to get a way better workout with someone than if you were to go do a workout alone. If you aren’t someone who does crossfit, thats okay, no biggie, but you should seriously consider finding a workout buddy and here are my reasons why:

 

 

    1. Accountability! Having someone hold you accountable in making it into the gym on workout days and then having that accountability to give it your all in your workouts is huge. If you know someone is depending on you to show up, your less likely to skip. 

 

    1. Friends=fun! Having a friend there can make things more fun. You can laugh at yourselves, catch up on small talk during your warm up and cool down, you can make the workouts something you can do together (I’ll include a partner workout at the end of this post), you can both celebrate your victories along the way and be a support system. Plus, I know a huge reason that people stay away from the gym is because they’re insecure about going alone and not knowing where to start. Bring a friend and you’ll feel a lot better about walking into the gym. 

 

    1. Competition and intensity: Having someone to workout with pushes you harder, simple as that. Healthy competition is a great way to try harder each day. Our minds tell us to quit before our bodies do, having someone encourage you to push through those tough times could get your further than you may have pushed alone. 

 

    1. You always have a spotter. Lifting weights? Having a workout buddy means you’ll always have someone who can spot you on your lifts and watch to make sure you have correct form.

 

    1. Motivation. I’m motivated in the gym by seeing other people increasing their weights, getting faster, having a strong endurance etc. Having a workout buddy can motivate you to keep moving and always striving to do better. 

 

 

This week I challenge you to ask a partner, a friend, your significant other, or a co worker who you know is struggling to go into the gym on their own to go with you. Or if you’re struggling to build up the courage to go on your own, ask a buddy to let you tag along. Either way, get up and get your butt moving because this year is your year. Why can’t it be? The only thing in your way is you but by grabbing a workout buddy, you’re giving yourself a better chance at sticking with it. Make it fun, laugh at yourselves, don’t take it too seriously but put in the work because a year from now, you’re going to be happy you started today. 

 

Happy Monday!

Mallory

 

 

Here’s a fun partner workout you can do at the gym!

 

20 min AMRAP( As many rounds as possible) 

*5 power cleans at #95(scale your weight if this is too heavy)

*10 bar facing burpees 

*20 wallballs( #14 ball, again you can scale the weight of the ball used)

 

One partner works at a time, your rest is while the other partner is moving. IMG_0884.jpg