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Fridges stocked and ready for the week

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Fringe is full and ready for the week
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My meal plan for the weeks is
• beef curry
• lamb casserole
• savoury mince
• chicken stir fry
• turkey

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chow Maine
• fridge ( otherwise know as leftover night )
• BBQ night ( Stephen night to cook )

My lunches this week is chicken and roast greens ( brussel sports, asparagus & broccoli )
Sweet potato fries & avocado dip. Yummy

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Weekend Food Prep

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Food prep is done on the weekends for me, I try to get most of it done on Saturday, so I can do the beach thing with the boys on Sunday.

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Salads in some form or another are always in Steve and my lunchbox.
This week we have roasted broccoli & asparagus, roasted sweet potato, plain & satay cooked chicken & marinated mushrooms, served with lots of greens

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I prep the boys and my breakfast on the weekend.
The boys have this on school days: 1/2 cup of rolled oats with almond milk or raw milk, topped with banana and Greek yogurt
I have 1/2 cup of rolled oats with boiling water topped with 1 tsp of macca powder, chia seeds & cacao powder. In the morning I add frozen berries & Greek yogurt

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I always prep up a big fruit salad, this is the boys favourite snack on the way to after school sports. I have prepped pawpaw & peaches, hard boiled eggs for snacks, I will also have small bags of nuts prepped and lots of cut up carrots ( my favourite with hummus )

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I like to have 3 meals prepped or cook and in the freezer, so no matter what we are working or if the boys have late sport on, we can still get a healthy dinner on the table. This week I still had turkey & pumpkin curry in the freezer.
I marinated 5 kg of chicken in satay sauce, this will become skewers w/ salad this week, and I also did the boys favourite sweet potato Shepard’s pie ( recipe to come)

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Christmas List Ideas

package B - 6

I have put together a list for Christmas gift. circle what you like and put on the fridge for your love ones to see. So this year you can get something that your really want.

Fruit and Vegetable Chopper

this is

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my new favorite toy, Fruit and Vegetable Chopper
http://www.topbuy.com.au/tbcart/pc/Vegetable-Fruit-Nicer-Dicer-Slicer-Cutter-Plus-Container-Chopper-Peeler-p212127.htm?utm_medium=0&utm_campaign=TBLC-XX1062016&utm_content=0&utm_source=myshoppingau $20.00I also had Michelle Bridges Fruit and Vegetable chopper which is available from Big W cost around $50.00

Sunbeam Stick Blender SM8650

 

stick blender

There wouldn’t be a week go by that i would use my
stick blender, prices start from around $50

Lorna Jane Gift Voucher.

For a new outfit or gym accessory. I have been wearing Lorna Jane gear for over 12 years now, I still have a few pants that i wore though Ronan’s pregnancy ( Ronan is 10), and i still wear them.
http://www.lornajane.com.au/

MobilityWOD Gemini

Gemini.

Imagine the greatest single tool in the world that you can think of to address your crazy stiff T-spine, perform fine detailed trigger point work, Meet the Gemini.
oh yeah this is what i need http://www.roguefitness.com/mobilitywod-gemini.php?a_aid=4d20962534920&a_bid=3a548066

MobilityWOD Super Nova

super-nova

this is on my wish list……………… Got to be better than my cricket ball
http://www.roguefitness.com/mobilitywod-super-nova.php?a_aid=4d20962534920&a_bid=b8296d3f#gear-and-specs

Gymboss Interval Timer

If there is one single piece of equipment that I cannot live without, with no doubt, it would be my Gymboss Interval Timer! This little gadget is extremely useful for all HIIT or Tabata lovers out there! However, it can be used for any type of training really… Make sure you check out their new designs. Price: 19.99$

http://www.gymboss.com/buy-interval-timer.php

polar ft4 pink

Heart-Rate Monitor

The gal who is looking to get in serious shape will love this heart-rate monitor, which helps track her fitness progress and the number of calories she has burned. It’s effective without all the intimidating bells and whistles. The pink color is pretty cute, too.

Polar FT4 Heart Monitor, $95, http://www.thepolarshop.com.au/polar-fitness-hrm-s-c-6/ft4-female-pink-p-168

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got2bfit Personal Training Gift Vouchers

Looking for a gift for your mother-in-law.
gift vouchers available 0409499481

Massage Gift Voucher

want to unwind, relax and enjoy a much needed massage
gift vouchers available
Call Stephanie on 0419023254

Remedial Massage Gift Voucher

Remedial Massage, Sports Massage, Deep Tissue Massage, Lymphatic Massage, Pregnancy Massage, Trigger Point Therapy, Shiatsu, Muscle Energy Technique

gift vouchers available
Call Maggie on 0421991397

6 Pack Bag

once you have done your food prep you need to be able to take it with you. This is another one that is on my list…..please Santa bring me everything.

http://www.nutritionwarehouse.com.au/innovator-bag-by-6-pack-bags-pr-1882.html

Skipping Rope for double-unders

available from most sports stores, cost between $15 and $30

BPA Free drink bottle

I like 1 Lt drink bottles, so its easy to keep track of how much water i have had. Available from department stores. cost between $10 -$20

 

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One McDonalds Big Mac =

One McDonald’s Big Mac contains 540 calories, 29 grams of fat, and more than 40 grams of highly-processed, blood-sugar-spiking carbohydrates.

big mac

And that doesn’t even count the fries and soft drink that you KNOW you’re going to order with it.

At the same rate, here are a few alternative food choices and amounts that will land you at the same 540 calories:

140 medium strawberries
5 medium bananas
946ml of plain Greek yogurt
396gm of grilled chicken breast
17 cups of broccoli
6 and 1/2 cups of blueberries

Better yet, go ahead and eat ALL of this in one sitting:

113gm of grilled chicken (120 cals)
3 cups of broccoli (90 cals)
1 medium banana (100 cals)
226gm of plain Greek yogurt (130 cals)
10 medium strawberries (40 cals)
1/2 cup of blueberries (40 cals)

= 520 calories

So basically, you have an OVERFLOWING plate of chicken and veggies and then a HUGE dessert of yogurt and fruit. I mean, that’s a massive quantity of food right there. In fact, most people wouldn’t even be able to finish it.

And guess what? It still contains fewer calories than ONE Big Mac and it’s WAY healthier.

Simply put, you don’t have to starve yourself (at all) to lose weight and shed those stubborn kg..you just need to learn how to choose the right foods, and then eat your heart out.

CLEAN FOOD

 

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Meal Prepping is the KEY

meal prep

meal prep

my weekend prep list is done, now all i have to do is start ticking it off:

last week i made a lot of snack items to have in the freezer for the boys lunches, this week i need to stock up on the protein things they have in their lunchbox, plus my weekly list of things.

LB = boys lunchbox meal

SM = Steve meal

KP = Kelly prep

FM = Family meal

roast beef (cold meat for wraps) LB, SM

meatballs, portion and freeze LB, SM

chicken muffins & balls, portion and freeze  LB, SM, KP

turkey muffin & balls, portion and freeze LB, SM, KP

chicken drumsticks, portion into 2 per pack, freeze LB, SM

2 kg chicken cooked diced portioned into 100gm lots, freeze KP

2 kg chicken breast diced, marinated and frozen into 500gm lots, freeze (kebabs, stir-fry, salad) LB, SM, FM

cook 4 cups brown rice, portion in 1/2 cup serves, freeze LB, SM, KP, FM

cook 4 cups quinoa, portion in 1/2 cup serves, freeze LB, SM, KP, FM

cook roast veg portion into 7 for my lunches

make 7 serves of oats, soaked with boiling water my breakfast

make 10 serves of oats soaked with almond milk, boys breakfast for school days,

4 X cacao mousse my morning snack

fruit salad, BL, KP

vegs cut up for stir-fries KP, FM, SM

12 hard boiled eggs, (curried egg dip, snacks, salad) LB, KP, SM

I’m sure i will find other things too.

bring it on!