Top 10 Tips To Make Meal Planning and Prepping Suck Less

"If you fail to plan, you plan to fail." I've heard it, you've heard it, we've all heard it. But how much stock do you really put into it? I know I never used to and never thought I would. But really think, how many times after a long day you find yourself just stopping and "picking something up" or reaching for a take-out menu? If you're anything like me, probably a lot more often than you'd like to admit. But I promise with a little effort, that taking the time to plan and prep, you can help keep this results-crushing cycle from happening to you. And once you get in the groove, you're going to be amazed at the changes you'll see (and not to mention the TIME and MONEY you'll save!). 

Here are my top 10 tips to saving you time and aggration while planning and prepping for the week ahead:

1. Make a Plan:

Start by making a list of all your favorite healthy foods. Be sure to choose SIMPLE recipes. Things that can be made quickly and in bulk (think baked chicken!). Make sure you're planning ahead for every meal AND snack. I know this may seem overwhelming right now, but I promise that over time it WILL get easier! If you're following the 21 Day Fix - be sure to be following the easy portion control container system! E-mail me HERE for help with meal planning and prepping struggles as well as 21 Day Fix meal planning tools!

Bonus: Be sure to save ALL your meal plans! I keep mine hand written as well as in an Excel spreadsheet on my computer. This way I have a handful that I can put into rotation when I'm feeling less creative!

2. Make a list  and STICK TO IT!

I LOVE lists! I keep unhealthy options from jumping into my shopping cart as I'm walking the aisles. I make sure that at the end of the trip the only things in my cart were on my list. If it's not at the house, I can't eat it. Pretty simple. That doesn't mean I don't make impulse purchases, I just make sure they fit into my eating plan that week. I try to keep cheats to once or twice a week so I don't feel deprived stay on my plan. Sticking to your list = less impulse buys. Saving calories and saving money - I like it. 

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3. Don’t Forget About the Shakeology!

Have trouble getting all your fruits and veggies in? Drink 'em! One healthy meal or snack taken care of! Curious about Shakeology? E-mail me HERE for more information.

4. Keep Snacks Simple

Cooking everything for the week at once can feel like a lot. Be sure to keep your snacks simple. Almonds and an apple, cut-up fruit, stuff that doesn're require a lot of thought or time to put together. 

5. Cook Foods All At Once

Bake your chicken breasts, veggies, potatoes, rice all at once. Save time, cut down on utility bills. You can get everything ready in about 30 minutes - not wasting your whole day in the kitchen! 

6. Shortcuts anyone?

Roast veggies and bake hard boiled eggs in the oven at the same time! Buy pre-cut fruits and veggies. Canned tuna and rotisserie chickens for protein options. There are so many ready to eat or minimal cooking required foods available now, time should not be a barrier one day a week!

7. Overnight Oatmeal

Most days I like to save my Shake-O for an afternoon pick-me-up, sometimes leaving me clueless for breakfast. I feel in LOVE with Overnight Oatmeal - milk, oatmeal, fix-ins, toss in fridge overnight. Eat cold or warm - delicious and portable! 

8. Be sure to change it up!

No one wants to eat the same thing for the same meal every day. You will get bored and you will cheat. I make sure to plan "two-fers" throughout the week. One night I'll make Chicken Fajitas and the next day for lunch I'll use some of the chicken and make a BIG chicken salad. I try to make sure I am alternating at least 2 different dinners and 2 different lunches throughout the week. Helps keep me from diving into an extra large extra cheese pizza head first. 

9. Invest in Food Storage Containers

One of my most under-looked tips for a long time! Go buy yourself some decent food containers in every size imaginable. I PROMISE you WILL USE THEM ALL. ALL THE TIME. When your food is prepped and pretty in the refrigerator, you are WAY more likely to eat it. AND you can take it anywhere. Called in to work on Tuesday night and no time to make dinner? Guess what. That ish is ready and in the fridge. BOOM. NO EXCUSES. 

10. Remember WHY you started!

Lastly, don't forget WHY you're doing this in the first place. You have a goal and it's time to get you TO THAT GOAL. Upping your clean eating game and crushing that goal really is THAT easy. Make time for yourself and you'll be less likely to make unhealthy choices. 

If you're in need of more tips like these - don't forget to ask about my upcoming Support Group to give you more motivation, accountability, tips and tricks! 

E-mail me for more info!

Cheesesteak Stuffed Peppers - 21 Day Fix Approved!

Cheesesteak Stuffed Peppers

Being from around the Philly area means one thing - I LOVE a good cheesesteak (and the Flyers!). One thing that I don't love, is all the carbs, calories.. I mean I do, but my bathing suit isn't a huge fan. So on my quest to find a healthier alternative, I found this recipe.  Over the last year I've gotten used to eating most of my sandwiches without a bun, using different kinds of vegetables as replacements. Not only is it healthier, but the majority of the time, I don't even realize that I'm missing the bread. Definitely a huge win for this carb-inhaling queen! 

If you're like me, and HATE mushrooms, I add extra peppers and thinly sliced cut up zucchini and even tomatoes. Get creative here! Just imagine that it says zucchini where it says mushrooms :) 

Who doesn't like ANYTHING covered in melted cheese? Definitely a must-try for all my steak and cheesesteak lovers out there! Easy, simple, and so good!

Ingredients:

2 Large Bell Peppers

2 T Olive Oil

3 Cloves Garlic, minced

4 Oz Mushrooms, sliced

1/2 Red Bell Pepper, diced

1/4 Tsp Black Pepper

1/4 Tsp Sea Salt

1 Medium Yellow Onion

1 Lb Flank or Flat Iron steak - thinly sliced

1 Tsp Worcestershire Sauce
4 Slice Provolone Cheese

Directions:

1. Preheat oven to 400* and spray and 8 x 8 baking dish with olive oil, set to the side.
2. Bring a pot of water to boil
3. Slice green peppers in half, remove seeds and ribs, place in the boiling water for 3-5 minutes until they are tender. Remove peppers from the water (be careful!!). Place cut side down on towel and allow the water to drain.
4. In a 12" skillet, heat olive oil on medium. Add your garlic, onion, mushrooms, red bell pepper, sea salt, and pepper. Saute for about 5 minutes, until the onions are translucent and it smells amazing.
5. Add steak slices and Worcestershire Sauce and cook until meat is cooked to your liking.
6. Place green peppers open side up in your baking dish. Fill each pepper with meat mixture and top with slice of cheese.
7. Bake in 400* degree oven for about 10 minutes, until cheese is golden brown. Serve hot!!!

Extras:

1. Top cheese off with leftover sauteed peppers and onions.
2. Personally, I like to slive the Provolone in half and put a slice in the bottom of the pepper and then cover the meat mixture on top with cheese.
3. If you need another yellow container or HAVE to have a starch with this, add some brown rice or quinoa to your pepper! 

#motivationmonday

6 Tips To Motivate Yourself To Work-Out!

Just because I'm a Coach doesn't meant that I wake up wanting to workout EVERYDAY. There are some days where I really have to talk myself into it just like everybody else. There are ways to motivate yourself to get that workout in! And once you do, your mind and body will THANK YOU! Exercising regularly provides the largest number of positive changes to how you look and feel. I do love to workout, but on the days I just can't seem to push myself here are some of my favorite tips to pushing play:

1. What is your WHY - Motivating Your Thoughts.

As a Coach, I hear this a lot - "What is your WHY?" Why are you working out? What made you start your journey? Everybody has a REASON - what's yours? Was it because of health scare, like me? Do you want to be more healthy and fit? Do you want to love yourself MORE? Fit in those jeans from 5 years ago? Find it. Hold on to it.
And FOCUS on it.

Keep it in the front of your brain. Write it down. Keep it by your computer, in your planner, tape it to your refrigerator. If you're constantly reminded of your why and what you want, you'll remember what you need to do to get it.

2. Power of Positivity

Have you ever caught yourself saying "I should work out" before? If you have it's time for a change! Who ever wants to feel like they HAD to do something? I don't know about you but I'm more likely to do something if I WANT to do it, not because I'm being forced to. When I have to do something and I don't, I feel like I'm setting myself up for some kind of punishment, and who wants that feeling? Not me anymore!  Thinking positively is so important!



Instead of thinking of how bad you think you look when you don't work out, remind yourself of how good you look when you do workout! Focus on the energy boost working out gives you. Think about how excited you will be as you tone and tighten your muscles and I promise, you will look forward to working out the next day :)  Fill your thoughts with "I can, I will, and I did," instead of "I can't, I won't, and I don't." You will see a difference!

3. Set Goals and Reward Yourself!

Not miss a workout this week? Take yourself dinner or go out and get your nails done, you deserve it! Make sure to set long AND short term goals to make your journey seem easier. Have a goal a goal of losing 30 lbs, break it down into 10's and reward yourself everytime your reach it! Set weekly attainable goals - your brain will begin to recognize exercise as a good behavior and make it easier for you to stick to your routine.

If you're super desperate for motivation, you could always tell yourself that if you don't workout you have to go clean the scary basement. I know that one awalys works for me. But, try to stick to the positive!

Reserve your spot here!

4. Join a Challenge Group!

I used to plateau a lot, get stuck, get frustrated, and give up only to have to start all over again.  It wasn't until I joined a Challenge Group and had to hold myself accountable to what I did that day that the plateaus stopped. It's hard to lie to yourself when the pictures aren't showing what you're saying you're doing!

Not to mention the support received from your Coach and others in the group to keep you inspired and grounded. It's always nice to know that struggles are normal and that someone else always feels the same way. Being in a positive community helping others with tips, tricks, insipiration, motivation, and a quick-me-up here and there reminds you that we're all in this together and because of that we can do anything :)

5. Log Your Workouts Online

Document your workouts online! Share a quick pic to Facebook or Instagram to keep yourself accountable.  I've rebuilt relationships with people I haven't seen in years and helped many others start their fitness journey just by sharing my journey! Again, helping me be accountable to get MY workout done. Inspiring others reminds me to take care of myself, and it will help you too.

I also log all my workouts on to the SuperGym on the Team Beachbody Website everyday.  I do my workout and get entered to win a $500 daily prize all for being accountable for my workouts. Sign up here to do the same!

Message me here for details on becoming a coach.

6. Get Paid to Get Fit

Since becoming a Coach I am the healthiest and fittest work in progress I have ever been. My daily goal is to inspire others to reach their goals and to start or continue their wellness journey.  Because of that, I hold myself to a higher sense of accountability. If I slack off too much, my Challengers will too, and that's not fair to them. By being a Coach, I know that I am giving 100% of myself everyday and the results really are showing for myself and others.

If you'd like to learn how to turn your fitness into a business and how told yourself accountable to your goals at the same time shoot me an e-mail here with the subject - Curious About Coaching and I'll get in touch with you :)

Once you get in the habit of motivating yourself, your workouts will become a part of who you are and won't be able to imagine skipping them. Never forget your why, and you'll never give up a chance to take care of your body. Hope these help! Happy Monday :) 

Brownies!

Shakeology Mounds Brownies

I LOVE Mounds Bars and Almond Joys probably more than most. I used to eat at least one everyday. USED to. I also love brownies. While trying to create healthier dessert foods, I figured...why not combine the two?! TA-DA!! Insert Shakeology Mounds Brownies! A-maaaaazing!

Helps calm my raging sweet tooth and I don't feel bad if I decide to eat one for breakfast. Win-Win situation!

Shakeology Double Chocolate Brownies

Ingredients:

3 Eggs 2 1/2 Scoops Chocolate Shakeology 2 TBSP Raw Honey 1 TBSP Vanilla Extract

Directions:

Using fork, mix all ingredients until you have a thick paste.

Then, fold in about 1/3 bag of Enjoy Life Chocolate Chips (I used Dark Chocolate) and 1  - 2 cups of shredded coconut (Iike A LOT of coconut so I tend to use 2 cups).

Pour mixture in pre-greased baking dish  (approximately 6 x 6)

Bake at 350* for approximately 30 minutes or until desired doneness (check center with toothpick).

Enjoy!

For more information check out my Shakeology tab on the navigation bar up top :)

If you are interested in trying Shakeology - message me - for additional information 

OR

Check out my Shakeology website for more information and to purchase Shakeology.

Bruschetta Chicken

Bruschetta Chicken

I have a very serious love/hate relationship with Mondays. Usually Mondays at my full-time gig are super chill. I can head into my office and just FOCUS and get some serious work done, no conference calls, most people are too busy to bother with me...I love it. But today. Today was insane from the moment I woke up. I decided to sleep until 0540 instead of 0515 and found that the dryer only half-dried the live-in's work clothes - eeeeeeeeeek. Cue the Monday morning crazy and the giant snowball of my day from there. 

Needless to say, no lunch for this chick today! Broke one of my own cardinal rules...but I'm human too, it happens. By the time I could stop working long enough to realize I was hungry it was already 3pm! So I grabbed something quick and had to head back to work so I wouldn't waste my entire night staring at medical records. Chicken Bruschetta was up for dinner tonight and when I finally emerged from my office I realized that I never took the spinach out of the freezer to defrost...and I currently do not have a microwave and I was seriously HANGRY. So I opted for my delicious Creamy Chicken Salad over Cabbage Slaw instead. Totally worth it! But I didn't want to leave ya'll without a new recipe! I lived off this stuff for weeks by alternating side-dishes - still one of my favorites - courtesy of the Beachbody Blog. 

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 1 serving

Ingredients:
1 medium tomato, chopped
2 Tbsp. thinly sliced fresh basil
1 clove garlic, finely chopped
½ tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1 tsp. onion powder
Sea salt and ground black pepper (to taste; optional)
5 oz. raw chicken breast, boneless, skinless

Directions:

1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.
4. Top chicken with tomato mixture.

Simple and delicious! Any kind of veggie side will do. Usually I pair my chicken up with string beans and brown rice/quiona and spinach. So good! 

PiYo Week # 3 Meal Plan

PiYo Week # 3 Meal Plan

Check out my Week # 3 PiYo Meal Plan - follow my review and results of PiYo here on Facebook or at Michelle Murtha Fitness! 

If you would like more information on joining one of my upcoming Challenge Groups for addition motivation, support, nutrition, tips and tricks or need help getting you nutrition back on track   

SIGN-UP HERE!! 

Sunday Meal Prep and Planning

Sunday Planning

I know we've all heard it, if you fail to plan, you plan to fail. At the beginning of my weight loss journey, I really didn't see the importance of this statement, or meal planning and really didn't feel like I had the time. UH, HELLO - THREE JOBS! I barely had time to remember to go to the bathroom let alone plan out an entire week of food AND cook it (especially cause the live-in has NO weight/health issues whatsoever, so that's 6 DIFFERENT meals a day instead of 3). 

I FELT like I had no issues with making healthy choices on the go and in a pinch, was seeing results doing things the same way I had been, but not as fast as I wanted, so I chalked it up to working overnights and moved along.  And then IT happend, I plateued. I plateued HARD and even gained some weight back that I realized I needed to make a change and that it was TIME for me to FOCUS on my nutrition.

I am VERY busy just like everyone else. And being busy means, I had to keep it SIMPLE, stupid proof, and that I needed to NOT wait until the last minute. I figured out that if I waited until the LAST minute then my chances of sticking with it or seeing progress were very small. So there I was at 11pm on a Saturday, drawing out a plan on what I was going to feed my face for that upcoming week. That one change has become a weekend ritual that has changed my ENTIRE life for the better. 

Don't wait until MONDAY morning to decide what you are going to eat! I tried to do this for several weeks, failing to remember just how CRAZY Monday mornings are at the house - getting his lunch ready, the dog craps on the floor, the alarm didn't go off, OMG the dryer didn't finish, next thing you know, you're running late and reaching for whatever's easy and not always the best choice.  Do yourself a favor and take the time to sit-down with your program's nutrition guide and figure out which plan you're supposed to be following. Make a copy of a blank meal planning guide and FILL IT OUT COMPLETEY. Next, make your grocery list so that you're ready to hit the store while you're running your weekend errands!  By taking the time to make sure I am in control of what I eat and when, the daily anxiety I used to have with food is gone. 

If there is one tip that I want to stress to others in their journey it's to PLAN AHEAD and DON'T PROCRASTINATE. Take 30 minutes of your Saturday to develop your upcoming week's plan of attack. 

Then, once I've planned my week, I head out shopping and on Sunday I spend some time getting my food prepped and ready. 

Here is my meal plan for the upcoming week! For PiYo, I am following Plan A, but using the 21 Day Fix Container System since I have been using it for the last 6 months and it's makes prepping SOOOO easy and impossible to mess up! I'm a big fan of "two-fers" - or making a large batch of something and using it as an ingredient several times a week, on purpose and to be able to change options up in a pinch.

Even though I work from home during the week some days can get crazy enough that my laid out plans fail.  On those days I usually reach for an extra dose of Shakeoloy to make sure I'm getting all my vitamins and minerals. Other times I'll reach for a quickie omelet, hard boiled eggs (I boil 8 at the start of the week), or greek yogurt and fruit. 

Tonight I will spend part of the evening finishing prepping my foods for the week. 

I'll make a large batch of Quinoa and/or Brown Rice. While that's cooking I'll chop up all my fruits and vegetables and pre-portion them out into baggies and tupperware. I make pre-packaged smoothie packs that I freeze for my Shakeology - makes it taste just like ice cream! And, I even pre-portion out my snacks to keep me from eating out of the bag and intentionally losing count :) 

My breakfast is super easy since I work-out before work in the morning! Shake-O Packets live on my counter in easy reach! 

Lastly, I'll bake some chicken and hardboil some eggs so I have options for protein in case there is a change of plans. No matter how prepared I am - something always comes up, I do my best to stay 1-step ahead :)

Having my meals planned, shopping done, and foods prepped helps relieve a lot of the stress I used to have about staying on track. It gives me the extra boost of confidence reminding me that - YES! I can DO this! 

This week my goal is to NOT miss a workout, add 2 days of extra cardio, drink ALL my water each day, and to follow my MASTER PLAN! 

My new bathing suit just came in and it's warming up fast - I WILL be ready this year!!

Remember, it's okay to start small! Small changes do turn into big changes! Start by ridding your house of all the garbage - refined sugars, carbonated drinks, etc! Replace with healthier more nutritious alternatives. Change ONE thing a week and I promise you will start seeing results!

If you're in need of more tips like these - don't forget to ask about my upcoming Support Group to give you more motivation, accountability, tips and tricks! 

Sign-Up Here!