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Owner/ Author/ Head Trainer
CavenderCaoching.com
Turner@cavendercoaching.com

Owner/ Head Trainer
Dallas Fitbody BootCamp
Turner@dallasfbbc.com
(214)-238-2295

Owner/ Author/ Head Trainer
www.Motocrossfitness.com
Turner@motocrossfitness.com

3821 Ross Ave.
Dallas, Texas 75204

www.CavenderCoaching.com

www.HiitTransformation.com
Dallas FitBody BootCamp
Www.MotocrossFitness.com




Cavender Coaching Online Magazine
ready to eat?

Wish you could open your fridge to find a full week of healthy, delicious food prepped and ready to be eaten?

That sure would make sticking with your diet and achieving fat loss a lot easier…

Here’s my 5 Step Meal Prep Guide to make your prepped food dreams a reality:

Step One: Plan

Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer:

1. How many meals do I need each day?

  • Check your calendar for special events
  • Consider your appetite throughout the day
  • Look at each day separately

2. How many servings do I need for each meal?

  • Consider who in the family needs which meals
  • Check the calendar for guests or visitors
  • Look at each day separately

Step Two: Find Recipes

Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.

1. Find your recipes

  • Browse around on your favorite recipe site
  • Pull out your favorite cookbooks
  • Find your family favorite recipes

2. Focus on a core group of ingredients

  • Plan recipes that use similar ingredients

3. Calculate leftover meals

  • Making enough of some recipes for leftover meals saves time

4. Make your list

  • Narrow down to the exact list of recipes

Step Three: Grocery List

Take your list of recipes and create a grocery list. A few things to keep in mind…

1. Pay attention to recipes that you’ll double or triple

  • Make sure to include all ingredients in your list

2. Organize your list into these convenient sections:

  • Meat/Seafood/Egg
  • Organic Produce
  • Herbs/Flavors
  • Pantry Items

3. Check your pantry for items that you already have

  • Save money by avoiding double purchases

Step Four: Shopping – or Grocery delivery App!

It’s time to head to the grocery store or to pull out your phone and open your favorite grocery delivery app to gather all of the ingredients that you need.

Step Five: Food Prep

You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it.

Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:

  1. Fully make the baked goods for the week.
  2. Chop all vegetables.
  3. Gather all seasonings.
  4. Fully cook Monday’s dinner.

Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature and will transform your body for the better.


What’s the reason?

Why do you want to exercise and get into great shape? Grab onto the first answer that came into your mind. That is your unique reason why.

Your reason could have to do with weight, size, shape, strength, appearance, health, function or longevity. Or it could be about something completely off the wall. Hey, it’s your reason and there are no wrong answers.

This reason is your motivation. It’s the thought that you need to return to whenever you’re feeling discouraged or want to give up. Remind yourself of it often. Write it down and put it where you will see it everyday. If you just don’t quit then you’re bound to succeed.


EASY Slow Cooker Chicken

Here’s a perfect recipe to use while meal prepping. Shredded chicken is a wonderful source of protein that can be packed with different veggies and salads for an endless combination of flavors!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

4 boneless, skinless chicken breasts
Dash of salt and pepper
2 cups fresh salsa
1 lime, sliced into wedges for serving

Instructions

1. Place the chicken breasts in a slow cooker and season with salt and pepper. Top with the salsa, cover and cook on high for 4 hours or on low for 6-8 hours.

2. Shred the chicken and mix into the salsa juices. Serve with lime wedges. Enjoy in tacos, enchiladas, on salad or on sweet potato or on cauliflower rice or quinoa!

Nutrition
One serving equals: 119 calories, 2g fat, 560mg sodium, 5g carbohydrates, 1g fiber, 2g sugar and 20g protein.


Email: Turner@DallasFBBC.com
Phone: (214)-238-2295
Web: Dallas FitBody Bootcamp