Categories
Fitness Health

Meal Prepping is the new fast food

Meal prepping is the new fast food is something we say all the time around Ideal Balance. Fast food is no longer fast, it’s not really food and it’s not cheap.

One of the quickest ways for our clients to be successful is to get them to stop eating out. This is one habit that affects everything we coach.

  1. Our fitness clients need to stop eating out and start eating more healthy in order to lose weight.
  2. Our family clients need better time management, clutter-free kitchens and more family time. Meal prepping will be a big part of achieving those goals.
  3. Our finance clients are often throwing so much money away on restaurants. That’s money they could & would rather be putting toward their future dreams & goals.

So, no matter what your goals are, we really think meal prep can help! So, let’s dive in to 5 reasons why meal prep is better than restaurants!

Meal prep saves money!

When you go through a drive thru, you’re going to pay at least $7 for a meal. For that same $7 you could probably grab chicken, green beans and potatoes and eat a couple meals!

The average American home spends over $200 per month eating out.

Even just the little lunch splurges will add up. A Visa survey in 2015 found that folks spent $53 a week for lunches. Guys that’s $2,746 year!

It’s not just the expense that makes fast food no bueno. In the time it takes to drive to fast food and wait in line you could’ve gotten your meal prepped food out, heated it up, eaten it and had a short nap. 

Meal prep saves time!

The busy work week doesn’t give us a lot of time. There isn’t a margin for error. 

We are going from alarm clock to bus stop to meeting to store to practice to homework to bath to bed. We really don’t need to have to make food decisions in the middle of all of that.

Yes, with meal prep you’re trading time for time, but it’s a great exchange.

On the weekend you feel less stressed, less anxious. By spending some time getting prepared for the week when we have a little extra time (the weekend), we set ourselves up to not have to spend any time or brain calories on food decisions during the week when we are more stressed and busy.

Success leaves clues. – Jim Rohn

If you want to mimic the success of others, you do what they do. 

Meal prepping is single-handedly the key to success for most clients when trying to eat healthy. 

Meal planning and prepping tips the scales in our favor (pun intended) and gives us one small advantage in this fight. Why wouldn’t we add to our advantages? 

Meal prep can be fun. 

Meal prep is a great way to be active on the weekend. It gets you off the couch and gets you mentally prepared and ready for the coming week.

Put music on and maybe even add in a glass of wine. Commit to it and enjoy it.

Meal prep can be good family time. 

If you’ve got a partner or kiddos, consider that meal prepping can be like a little date or quality time. You’re working together, doing something important. Everyone can help in their own way. The added bonus is that when folks have had a hand in preparing their own food, they will have more buy in for what they are eating. It’s also a great way to teach/learn about nutrition and healthy habits together.

That’s great. But how do you meal prep?

Think about this: Thanksgiving was the original meal prep. So, let’s just do it like that but a little less overkill and a little more healthy. Here are 5 steps to get you started meal prepping.

1. Start small.

Start with meal prepping just one meal for the week. Maybe it’s lunches, maybe it’s dinners. Whatever it is, just don’t try to do it ALL or you’ll get overwhelmed. Brainstorm what would make the biggest difference for you and get going.

2. Plan.

Now that you’ve figured out where to start, get a plan together. If you’ve decided to go with making lunches and you’ve got two recipes you’re going to use for meal prep, shop for the ingredients and make sure you’ve got the tools / containers to make it happen! Finally, schedule and block off the time to do it.

3. Focus until you finish.

Dive in! Preheat the oven, gather everything you’ll need on the counter including your containers. Then, get going, follow your recipes /plans! Be as efficient as you can. If you’re waiting on the oven to preheat, wash and chop your foods. If you’re waiting for water to boil, season the food or put together any condiments you’ll take with meal prep (i.e. salad dressing or hummus in a small container). If you’re waiting for food to cool, wash your dishes. Let’s be productive and be able to walk away with a clear head & clean kitchen!

4. Get better as you go.

Every new skill requires time to master it. So, think about what you learned, what worked, what didn’t. Then get better.

As you eat your food throughout the week, be mindful about what you enjoyed, what you avoided, what you want to do again and so forth.

Let’s talk about some best practices:

Buffet style

Instead of creating whole meals to go, you can choose to batch whole ingredients to your meals. In other words, you can make quinoa, hard-boiled eggs, shredded chicken, oatmeal and other bulk items that you can then use to easily make meals throughout the week.

One meal at a time, one step at a time

When you begin making meal preps, consider just doing one thing at a time so you don’t get overwhelmed. So, maybe just get all of breakfast done and then do all the dishes. If you’re making dinner, do all the vegetables then do all the meat. Chunking it down to very small, bite size pieces will keep you from overwhelm but also allow you to have stopping points in the process.

Prep as soon as you shop

Plan enough time to wash, chop and whatnot as you’re unloading your food after you get home from the store. You’re already having to handle and possibly repackage your food, so you can build in time to do it all the way!

4 Day plan

Your government health agencies advise not keeping food longer than 4 days. We can’t say we agree, but we’re not going to go down that rabbit hole. Instead, let’s talk aboutthe four day plan. If you make enough food on Sunday for Monday, Tuesday, Wednesday and Thursday then you can plan what you cook on Thursday to have enough leftover to have lunch and/or dinner on Friday! Win, win, win! You can also meal prep enough to freeze so you have go-tos to pull out throughout the week.

Sheet pans

If you’re not using sheet pans to do your meal prep, you’re missing out. One dish! One whole meal! One meal on one dish! It’s just such a no-brainer.

Okay, there you have it. It’s our version of why you should meal prep & how to do it.

Hey, if you need help with this, you’re in luck. We have an EASY PEASY lunch meal prep plan just for you. It’s got a shopping list and step by step guide to get it done. It’s not fancy, it’s not complicated. It’s REALLY simple and easy and fast and amazing. It’s great for those just starting out. Download it now!

Categories
Fitness Health Mindset

Let’s talk goals + why

Okay, we all have goals. And for nearly everyone, health / fitness find their way into our goals in some form of fashion. Our clients are no exception. But when we talk goals for health / fitness, we really try to get well rounded. We recognize that a simple “lose weight” isn’t going to cut it. Nope, not good enough.

Rather, we think that if you really allow yourself to dream, you’ll recognize that health / fitness goals apply to every part of your life. What do we mean?

  • Family: You might have a goal to have more energy to play with your kids or grandkids. Great!
  • Health: Your doctor might have told you to get your blood sugars low. Alright, another goal.
  • Finance: Maybe you want to spend less on eating our or buying bigger size clothing.
  • Marriage: Hey, maybe you want to get in better shape so your confidence or desire in the bedroom will increase (we’re not pulling any punches).
  • Spiritual: Maybe you realize you’re leaning on food or alcohol more than prayer or meditation. Another great area to set goals in.
  • Personal: Maybe you just want to be proud of yourself and you’re tired of not showing up for yourself.

Your health and fitness goals really should span many areas of your life. And we know our clients tend to focus on just one area or another. Are you doing the same? Is it easy for you to say you’re doing this for your family or for the doctor but once you start daydreaming about how YOU will feel in that cute dress or even in the bedroom you clam up and stop daring to dream?

We want it all. We want you to dare to dream, to have many goals, to really connect with how getting your health / fitness in order will have such a domino effect in your life.

Once we find goals for the different areas of life, we’re going to want to drill down some whys too.

Why do you want to look good in your clothes? Why do you want more energy? Why do you want to stop emotionally eating?

We need the why. In the moment when you’re talking yourself into a workout or out of a candy bar, you need a why that is stronger than those desires. You need to want to be ablet o go on hikes and bike ridesw ith your kids more than you want to sleep in. You have to KNOW that why though, beforehand, so you can use it as motivation in the moment.

So, set your goals. Think long and hard. Think about all the different areas of your life and why health / fitness is important. Then, after you name the goal, name the why. WHY is it important to you? WHY is it more important than what you want right now?

Alright, so let’s hear it. What are your goals? Why are they important to you?

  1. Goal ~> Why
  2. Goal ~> Why
  3. Goal ~> Why
  4. Goal ~> Why
  5. Goal ~> Why

If you’re interested in working with us to start getting healthy, stop living paycheck to fill out the contact form here and we’ll be in touch.


Ideal Balance is The Life Coaching Facility in Navarre focused on Fitness, Family & Finance. We know people are stressed about money, they’re unorganized, they’re unhappy with their bodies, they’re distracted and they’re not thriving. But we believe humans are built to be strong & energetic and that good things come to those who work hard and are disciplined. So we coach people to get healthy, to get organized, & to get debt free. The vision is people having a happy & healthy life they’re proud of. We don’t take excuses but we do get results!

Categories
Fitness Health

Not all kids play sports

A lot of kids stay healthy and fit because they’re busy playing sports.

But not all kids play sports.

Nope, some kids are like our sons: book nerds who really love math, Greek mythology and video games!

That doesn’t mean they don’t want to be healthy and fit. And it certainly doesn’t mean their parents want them left behind when it comes to learning about their body, their strength and building confidence.

That’s why we offer an afternoon class 3x a week that focuses on just that: teaching them to build strength and confidence in their bodies as well as their ability to do hard things. That’s what we all want for our kids.

So that’s what we’re offering. A place they can grow as a young adult in their health, fitness and nutrition knowledge.

Join us Mondays, Wednesdays & Fridays at 4pm at Ideal Balance – 8418 East Bay Blvd Navarre, Florida 32566.


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Fitness Health

Obesity costs too much

42% of Americans are obese.

The estimated annual medical cost of obesity in the United States was $147 billion in 2008.

The medical cost of obesity was $1,429 higher than those who weren’t considered obese.

Those are some stats from the CDC (Centers for Disease Control & Prevention).

We hate those stats at Ideal Balance. We also know there is so much more to the *cost* of being obese. It’s absolutely our goal to help you not only understand how your weight is affecting your physical and mental health, but also to encourage you and motivate you to SOLVE the problem yourself.

Yes, you can overcome this beast of of a disease. We absolutely believe that.

You can feel better. You can have more energy. You can fit in your clothes easier. You can walk by the mirror and not dodge the reflection but be truly happy with what you see.

We believe in you. We know you’ve got what it takes.

And we’ve got what it takes as your coaches. At Ideal Balance we’re not going to promise you quick fixes. We’re not going to accept your excuses.

Nope, we’re going to help you face your emotions, your thoughts, your bad habits. We’re going to help you OVERCOME them so that you can build a lifestyle that results in health, confidence and strength.


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Fitness

Move of the day: Frog Circles!!

Move of the day!

Slider Frog Circles!!

Challenge your core in a totally different way! If you don’t have sliders, use paper plates or towels on a hardwood/tile surface.

This move works your entire body: shoulders, hips, transverse abdominal and more WHILE forcing your body to use all the stabilizing strength it has! You’re also keeping the muscles under tension which means NO BREAKS. 😉

Start in plank position, toes on sliders. Tuck knees in, then slide outward and back until your feet come back together. Next, reverse the movement. Don’t allow your hips to dip or shoulders to slouch!

Give a try, start with ten circles back & forth. Tell us how they feel! See Less

Categories
Fitness Health

Move of the Day: Chest fly w/ leg raise!

Okay, this move is harder than it looks! First, let’s make sure we have light weights. With the chest flu, palms face in and go out with a slight bend in the elbows. The weight needs to be light since your lever (arm) is long (not bent @90), making the move harder.
Likewise, let’s go straight up and down, breathing our as you lower. Abs are in but if you feel any pain in your lower back, bend your knees or alternate one leg at a time!

Categories
Fitness Health

Move of the day: Inchworms

Move of the day: Inchworms! 🐛

The inchworm is such a great move for total body strength & stabilization. You’ll find it appear pretty often in our warm ups at Ideal Balance because it gets the blood moving and heart pumping!

Start with feet hip width apart, then roll down and walk out on your hands to plank position, keeping abs in! Then walk hands back in toward feet and return to standing, smile at the top optional. 😉

This move strengthens, stretches and targets all stabilizing muscle and it targets the front (anterior chain) and back (posterior chain) of your body.

Give it a try!!!

Join us for small group personal training M/W/F @ 630/830/930!!

Categories
Fitness Health

Move of the Day!

Dolphin push ups are the move of the day!!

This move is a “fun” twist on the traditional push-up while also incorporating some amazing yoga-style stretches. This move works core & back & shoulders & triceps & a little chest!! It’s so good!

Start in forearm plank and then, as if someone is pulling you straight up to the ceiling by your tailbone, push your weight back to dolphin pose. Be careful not to allow your hips to drop or your shoulders to sag!

Enjoy!!


Ideal Balance is The Life Coaching Facility in Navarre, Florida that focuses on Fitness, Family & Finance. We help our clients create the discipline & habits they need to strip off what’s holding them back from living the life God created them to live. We work with clients in 1-on-1 sessions in person and virtually as well as in Small Groups in Personal Training sessions, workshops and other events. We’re on a mission to inject hope and empower our community one client at a time. Contact us if you’d like to find out more.

Categories
Fitness

Move of the day: Dips!

Move of the day: Dips!

Dips are not new but they are humbling if you do them right!

The further in your feet are, the easier they are.
The further out your feet are, the tougher they are.
Stack one foot on the other to make them super tough!

The point of this movement isn’t to bounce up and down, it’s to intentionally bend at the elbows, even if it’s just a few inches!

We did 80 today but we suggest you give 3 sets of ten a try! You’ll feel it in a few days in your triceps, anterior deltoids (back of shoulders) and rhomboids & lats (back)!

Categories
Fitness Health

Unassisted Bathroom Trips for Life

We don’t know about you, but we’ve thought long and hard about this oddball topic: we would like the dignity of being able to take ourselves to the bathroom for as long as possible in our older years.

No really, this is something every human desires but possibly not something every human thinks about. So, if we all want to be able to go to the bathroom unassisted, how do we do that?

Take care of your body so it will take care of you.

Your body has gotten you through a lot in your life, we know that’s true! But, if you want it to keep getting you through, you’ve got to take care of it. By that we mean feed it right, workout, destress, laugh a lot and sleep well. Take care of your body and it will take care of you. None of that comes automatically, you’ve got to plan and be strategic in achieving those aims for your health.

Build balance

Balance is one of the best ways to maintain vitality as you age. Balance comes in all different shapes and sizes but everyone is capable of improving their balance. Moreover, many folks don’t realize that balance is something you have exercise in order for it to grow as a muscle. And, it will grow as a muscle!

During our small group personal training classes, we focus heavily on core- yes we do serious core exercises every single workout. We also incorporate Yoga and Pilates into our workouts. Finally, we do a lot of moves that require stabilizing muscles to activate which typically incorporate alternating legs or arms!

  • We call this the 1, 1, 2 press. DWe call this the 1, 1, 2 press and it's a chest/shoulder burner. During this entire exercise, you're holding the weights up in the air. You alternating lowering one, then the other, then both and press both back up. Then, you lower one, the other and both again. In this way, you are constantly having to stabilize the weight up in the air.uring this entire exercise, you're holding the weights up in the air. You alternating lowering one, then the other, then both and press both back up. Then, you lower one, the other and both again. In this way, you are constantly having to stabilize the weight up in the air.
  • Side planks all by themselves are evil. Add in a leg raise or even a leg hold and we're really digging deep. Just be sure your entire body is in alignment, head to shoulder to hip to knee!
  • Performing a one arm row & opposite leg raise in this, the stork stance, is a more advanced way to work on your balance and your strength at the same time!
  • Standing kickbacks can be done at any level. Holding a chair will help you balance, but your feet and legs will still be fighting to keep you upright. Here we've added a band for resistance. The trick to feel this in your booty is to lead with the heel!

The reasoning is this: If we have better balance, we can make it to the bathroom, down on the seat, backup and wherever we are going pretty easily.

What are you doing today to help your chances at unassisted bathroom trips for life?

Ideal Balance is The Life Coaching Facility in Navarre, Florida focused on Fitness, Family and Finance. They offer 1-on-1 coaching sessions in person and virtually as well as group coaching, small group personal training and workshops each month. We exist to inject hope and empower people to live the life God created them to live. If you’d like to find out more about working with us, please fill out the contact form below!