Category Archives for "Meal Planning"

Its Almost Here: Meal Management to the Rescue

There's no doubt that prepping and planning your meals is not only crucial to achieving your best body, but also extremely challenging! Today's hectic lifestyles make "grab and go" a lot more likely than "sit and relax".

Who's got the time to plan out meals?

In this seminar Coach Nancy (who is a mom of six, homeschools her kids and is a full-time fitness professional) will guide you every step of the way.

Have you ever stood in front of the fridge 20 minutes before dinner is supposed to be on the table and wonder what you will serve? 

Do you need just a few tips to help you plan meals easier?

Nancy says "Achieving your best body AND eating great food can coexist. The key lies in your ability to PRE-PLAN and PREPARE. You must reorganize the way you eat.  At “Meal Management To the Rescue” you’ll learn how to easily pull mealtime together for your family. You’ll walk away with a week’s worth of dinner meal plans plus the ability to expand that to a whole month, a cheat sheet for meal preparation, and 14 ways to make breakfast easy."

Date: Wednesday January 24, 2018

Place: Get Fit NH Epsom

Time: 6:00am - 7:30am

Put this date on your calendar now, Meal Management to the Rescue


How Can You be Prepared to Eat Right?

Out of all the things you want to change or do, what’s most important to you right now?
 
I'll be patient as you answer that one. Don't give a flip answer. Let is sit in your brain for a minute or two. What do you REALLY want right NOW? 


In order to say “yes” to healthy choices, what are you prepared to say “no” to?

Each and every time we chose to do something we are saying no to something else. Let me explain, If I say, "Yes, I am going to eat veggies with every meal." Then I am saying no to having only a muffin for breakfast. Since you already know what is REALLY important to you, what are you going to do today to help that along? * Tip: Be able to track your action. Make it real to count or measure. Saying you will eat healthy has so many variation and can depend on our mood or feelings. But saying you will take your multivitamin every day is something you can count how many days you did that in a row. Its easy to track your progress. Say yes to something you can check off in a box.

Keepin’ it real: What are you NOT prepared to give up or lose right now? 


There are somethings in my eating plan that I am just not ready to stop doing or giving up quite yet. I might not ever be. Stay within your limits while still extending extra effort to get towards your goals.
*Tip If you are thinking you should give up something but every time you think about doing it, you freeze or get that know in your stomach- it might not be the right time to do that yet. If you are unable to take a step back from your action you might not be ready for it yet. For example, my knuckles turn white as I clinch my fist when I think of giving up coffee cold turkey. But I know I could back just one cup out of my day right now. 

Prepare yourself with a plan first of all. Then have an action you know you can take today. Knowing you have given yourself boundaries to protect your progress.

To Your Best Health,
Coach Nancy

Your January Jumpstart Challenge: GETTING ON TRACK

Starting on January 22, the Get Fit NH family together starts to bolster your own nutrition while encouraging others to do the same.  The Challenge can be summed in in the three statements below.

1. MAKE IT EASY ON YOURSELF
Forget diet plans. counting calories, and pills and potions. Simplification is the key to getting focused - the less we have to think about it, the better. You'll learn how to setup your kitchen for success, shop only for the foods you need, and a step-by-step plan for getting the results that will keep you motivated.

2. LEARN TO LISTEN TO YOUR BODY
Sometimes you don't know how bad you feel until you feel better. There are 3 common food categories that affect us more than we realize, and you'll discover which ones might be making you feel less than your best.

3. GET THE ACCOUNTABILITY AND SUPPORT YOU NEED
Expert Coaching, Daily Check-Ins, and our Online "Inspire" group is where the magic really happens. When you get stuck, we got your back.
 

Just in case you missed all the information we've sent your way, check oall the details for your 21+ Day Jumpstart Nutrition Challenge here.

I'll see you on January 13th for your Jumpstart Goal setting Workshop- plus all the ins and outs of this challenge.

Don't forget to sign up today!

Meal Management to the Rescue

There's no doubt that prepping and planning your meals is not only crucial to achieving your best body, but also extremely challenging! Today's hectic lifestyles make "grab and go" a lot more likely than "sit and relax".

Who's got the time to plan out meals?

In this seminar Coach Nancy (who is a mom of six, homeschools her kids and is a full-time fitness professional) will guide you every step of the way.

Have you ever stood in front of the fridge 20 minutes before dinner is supposed to be on the table and wonder what you will serve? 

Do you need just a few tips to help you plan meals easier?

Nancy says "Achieving your best body AND eating great food can coexist. The key lies in your ability to PRE-PLAN and PREPARE. You must reorganize the way you eat.  At “Meal Management To the Rescue” you’ll learn how to easily pull mealtime together for your family. You’ll walk away with a week’s worth of dinner meal plans plus the ability to expand that to a whole month, a cheat sheet for meal preparation, and 14 ways to make breakfast easy."

Date: Wednesday January 24, 2018

Place: Get Fit NH Epsom

Time: 6:00am - 7:30am

Put this date on your calendar now, Meal Management to the Rescue


Are you Ready? Are you Set? Let’s Go!

This is your chance to make the final preparations. 

On January 13th at 9am in Concord, your team of coaches is going to get you ready for change. The January Jumpstart Nutrition workshop will be an hour of getting you ready, helping you be set and then letting you go!

We'll take the 21+ Day Jumpstart Nutrition Challenge guide and break it down so you have your goals laid out before the challenge begins. We want to make this challenge easier for you. We'll teach you how to listen to the signals your body has been telling you for years. Plus I want to show you how to access the accountability and support you need. 

                                            Be ready mentally

Get set physically

                                                          All so you can go!

What if you're not sure you're going to do the 21+ Day Jumpstart Nutrition Challenge? Come on in. We'll be focusing on setting the goals you need to be the best you. If you're undecided now, check out the information because there is a bonus for signing up early. Shhhhh...... its the nutrition guide printed out for you. 

You don't have to be doing the 21+ Jumpstart Nutrition Challenge to benefit from this workshop. We'll set some well defined personal goals and then make those goals ones that inspire you to succeed.

Let me help you be Ready, Be Set, and then you can, Go!

Mark the date:

Jumpstart Nutrition Workshop

                                                 January 13th at 9:00am 

                                               Location:  Get Fit NH Concord

Lets Get Ready to Rumble!

Don't waste any more time. You need to be ready. In January, its easy to not do anything, not change anything, not make any resolutions. But if you train at Get Fit NH, you are not known for taking the easy way out. 

On January 13th at 9am in Concord, your team of coaches is going to get you ready for change. The January Jumpstart Nutrition workshop will be an hour of getting you ready, helping you be set and then letting you go!

We'll take the 21+ Jumpstart Nutrition Challenge guide and break it down so you have your goals laid out before the challenge begins. We want to make this challenge easier for you. We'll teach you how to listen to the signals your body has been telling you for years. Plus I want to show you how to access the accountability and support you need. 

                                            Be ready mentally

Get set physically

                                                          All so you can go!

What if you're not sure you're going to do the 21+ Day Jumpstart Nutrition Challenge? Come on in. We'll be focusing on setting the goals you need to be the best you. If you're undecided now, check out the information because there is a bonus for signing up early. Shhhhh...... its the nutrition guide printed out for you. 

I'm not going to sell you on the 21+ Jumpstart Nutrition Challenge here, I want to help those who have decided to set some goals make those goals ones that inspire them to succeed.

Let me help you be Ready, Be Set, and then you can, Go!

Mark the date:

Jumpstart Nutrition Workshop

                                                 January 13th at 9:00am 

                                               Location:  Get Fit NH Concord

Merry Christmas – No-Excuses for Your Kitchen

Christmas is a busy time of year for everyone. It’s not any different in my house. Family, friends, and extra work activities have put me on the run, literally.

I’m not one to take excuses from my marvelous Get Fit NH Family regarding their training time, so I don’t want to make excuses about my nutrition with the holidays either.

My faithful friend the crock pot has saved me many times from spending too much time in the kitchen but delivering a mouth watering meal for my family. I love the rich smells of food cooking slowly all day. I’ve listed just a few of my favorites for you to try.

Peppered Beef

2 pounds lean beef round steaks, sliced thin

  • 1 large green pepper, sliced thin
  • 1 large red pepper, sliced thin
  • 1 medium onion, sliced
  • 1 cup beef broth
  • 2 Tablespoon soy sauce
  • ½ teaspoon ginger or a teaspoon freshly grated
  • 2 garlic cloves, minced
  • 1 teaspoon Worcestershire sauce

Place onion and peppers inside crock pot. Place meat in criss cross patterns in pot, avoiding stacking meat directly on top of each other. Combine remaining ingredients and pour over meat. Cover and cook for 8-10 hours on low or 4-5 on high.

 

Three ingredient pork chops

  • 4 pork chops, ½ inch thick
  • 1 15 – ounce can vegetarian chili
  • 1 14 – ounce can stewed tomatoes, do not drain

Combine all ingredients in crock pot in order listed. Cover and cook on low heat for 7-8 hours.

 

Cajun Ranch Chicken

  • 4 Tablespoon milk
  • 1 1/2 pounds boneless, skinless, chicken breast
  • 3 Tablespoons onion powder
  • 1 teaspoon dried thyme
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon black pepper

Spray inside of slow cooker with peanut oil. Combine the spices and place in a tray. Dip chicken first in the milk and then rub with the spice mixture. Place spiced chicken in crock pot. Sprinkle remaining spices over chicken. Cover and cook for 8-10 hours on low or on high for 4-5.

Serving these recipes with a salad will keep you on track nutritionally, take just a few minutes to prepare, and are delicious.

No Excuses!

To your Best Health,

Coach Nancy

 

 

Continue reading

Last Call for the Crockpot Freezer Meal Workshop!

Our crock pot freezer meal workshop is right around the corner. You cannot delay on this because spots fill up FAST!

These meals are another way to make dinner quickly and easily AND a different way to plan and prep your meals for the week or the month.

Sign up for the Crockpot Freezer Meal Workshop on December 2nd and we will do the hard lifting for you.

Here are some of the comments from students who participated in our last crockpot workshop:

"I loved the crockpot seminar. It was fun and has been feeding my family for the past several weeks. We loved the cashew chicken and beef stew the best! I liked how we were able to leave with the meal completed and participate. Thank you for putting this on!"

"THANK YOU so much for sending these. I just loved the workshop and look forward to the next one. What a great way to prepare healthy meals quickly."

"I LOVED the Saturday class on crockpot freezer cooking. My husband and I had the balsamic chicken last night and it was great."

"I thought the class ran smoothly. I liked the set up, and it was fun to work with people I had never met. I really had fun."

Just to remind you, here are the 5 meals we will be making together and you will be taking home:

  • Cashew Chicken
  • Balsamic Chicken
  • Thai-ish Chicken Wings
  • CN's Italian Sausage
  • Savory Beef Stew

Each meal feeds 4 to 6 people, and they are yum-mee!

Space is limited to the first 15 that register, so get in on the Crock Pot Freezer Workshop by clicking the “Register Now” button below.

Crock Pot Freezer Meal Workshop
Date: Saturday, December 2, 2017
Time: 9:00am to 10:00am
Location: Get Fit NH Epsom
Cost: $90 (that's just $18 for each meal that feeds 4-6 people!)

​Workshop Full. Thank-You!

Crockpot Freezer Meal Workshop is Returning!

Our crock pot freezer meal workshop was so popular in the spring that we’ve decided to bring it back again! This time we're offering it on a Saturday morning in Epsom.

You cannot delay on this because spots fill up FAST!

"I love cooking, but there are times when I don’t have the opportunity to cook each night."

"Oh no, I forgot to pick up ________ at the store when I went."

These meals are another way to make dinner quickly and easily AND a different way to plan and prep your meals for the week or the month.

You could:

  • Find 5 recipes using only ingredients that can be frozen
  • Write out your grocery list (don’t forget the freezer bags, herbs, spices, oil, and vinegar)
  • Go shopping
  • Chop, cut, prep the ingredients and add them to freezer bags
  • Freeze
  • Thaw slightly and put in a crock pot to cook while you are busy with other things

But wouldn't it be better to avoid steps 1 through 3?

I thought so!

Sign up for the Crockpot Freezer Meal Workshop on December 2nd and we will do the hard lifting for you.

Here are some of the comments from students who participated in our last crockpot workshop:

"I loved the crockpot seminar. It was fun and has been feeding my family for the past several weeks. We loved the cashew chicken and beef stew the best! I liked how we were able to leave with the meal completed and participate. Thank you for putting this on!"

"THANK YOU so much for sending these. I just loved the workshop and look forward to the next one. What a great way to prepare healthy meals quickly."

"I LOVED the Saturday class on crockpot freezer cooking. My husband and I had the balsamic chicken last night and it was great."

"I thought the class ran smoothly. I liked the set up, and it was fun to work with people I had never met. I really had fun."

Just to remind you, here are the 5 meals we will be making together and you will be taking home:

  1. Cashew Chicken
  2. Thai-Ish Chicken Wings
  3. Balsamic Chicken
  4. Coach Nancy's Italian Sausage
  5. Savory Beef Stew

Each meal feeds 4 to 6 people, and they are yum-mee!

Space is limited to the first 15 that register, so get in on the Crock Pot Freezer Workshop by clicking the “Register Now” button below.

Crock Pot Freezer Meal Workshop
Date: Saturday, December 2, 2017
Time: 9:00am to 10:00am
Location: Get Fit NH Epsom
Cost: $90 (that's just $18 for each meal that feeds 4-6 people!)

​Workshop Full. Thank-You!


Figuring Out Food Labels

foodlabel

See where it says “Start Here”?

Don’t miss that, because if you are anything like me that is NOT the first thing you look at. My tendency is to look at how many grams of carbs and sugar, then I might take a look at the fat content.

Which is fine, unless I NEVER check the “Start Here” section. Because that is where the label tells me two key facts:

1) Serving Size. This is important because the number of grams of protein, carbohydrate and fat in the label below are PER SERVING.

2) Servings Per Container: This is what sneaks up and bites you sometimes. If you just look at the calories, you might think that number is the calories in the whole container. For instance you pick up that pint of decadent ice cream and look at the calories. “Only 300” you think to yourself, “That’s not so bad.” Until after you down the whole thing only to realize later there are FOUR serving per container and you just ate enough fat and sugar for a whole week.

Some foods are less obvious than others. We know if we pick up a carton of oatmeal or boxed cereal there are multiple servings per container. But things like the aforementioned pint of ice cream, or bottle of soda or sports drink usually contain multiple servings.

So always make sure you “Start Here”.

To Your Best Health,

Coach Nancy

1 2 3 18