Meal Prep, lets do it!

There are lots of different ways to go about planning out meals for your day and/or week. Some people do all of their cooking at the beginning of the week and measure it out into containers so they can just grab and go throughout the week. Other people make large containers of different carbs, proteins, and fats and measure it out throughout the day or week if they need to deviate throughout the day. Other people cook all of their food fresh every day. Like everything else, you need to find what works best for YOU.

Cooking your meals at the beginning of the week is great for those with busy schedules, or if you just want to not have to think about meals during the week. This method takes a bit of planning, especially if you are counting macros or calories, but it makes it extremely easy for the remainder of the week. Be sure to make a thorough grocery list before you start. A food scale is also helpful for portioning out your meals into containers after all of the prep work has been done. This method also allows you to be sure you are eating the exact amount of food you need whenever you need it. 

Another way of meal prepping, especially if you live with other people, is to make a large amount of food and then take whatever you need for each of your meals. This 1) allows for sharing with those you live with and 2) keeps all of your food separate so you can alter your amounts as needed. You may have to do some more meal prepping throughout the week, but this method allows you to make a moderate amount of food at once so you don’t have to prep every day, nor do you have to do it all at once at the beginning of the week.

A great resource for bulk meal prep would be companies like Fit Flavors. You can order bulk items such as grilled chicken breast, sautéed vegetables, potatoes, burgers, etc. You can check out what they are currently offering here: https://fit-flavors.com/collections/bulk

Finally, some people enjoy preparing their food as they are going to eat for enjoyment, taste, and freshness. To be successful with this method, be sure you separate just enough of the raw ingredients that you need to fit into your plan for the day. The difficulty with this is portion control and time, but with some practice, this is a very doable method for a lot of people. Eating fresh food is the most enjoyable, but just make sure to watch your portions.

There is no right and wrong with meal planning. You can use any of the methods above or a combination of whatever you’d like that is going to be best for you and your lifestyle. As always, feel free to reach out with questions!

Are You Suffering From SADS?

Happy Tuesday!

As you all might have noticed, it's getting darker earlier and staying dark longer. Not only that but the temps are dropping. The fall chill has begun and will soon lead into winter. On top of that the days are generally more often cloudy and rainy… all of these are less than motivating to stay or get in shape, am I right?

These external conditions can lead to a few negative symptoms this time of year. Have you been feeling sluggish, lacking motivation, feeling sad, hopeless, guilty, having food cravings, trouble falling asleep or sleeping too much?

This could mean you are suffering from Seasonal Affective Disorder or SADS.

What causes this?

One of the major factors is that we get less exposure to sunlight leading to low vitamin D, low melatonin, low serotonin, and getting out of your circadian rhythm are all possible causes.

What can you do to help?

Vitamin D3 supplements, exposure to sunlight or UV lights, healthy diet, exercise, and seeking help from a professional can all help. Vitamin D3 is one of the cheapest supplements out there and is often something that we are low in this time of year due to low amounts of sun light. This is especially compounded for most of us in 2020 as we have been staying inside more this year than normal.

If you are feeling symptoms of SADS it might be worth your time to get a good vitamin D3 supplement to help get you back on your feet. It won’t be an instant fix but if you consistently take your D3 over the fall and winter you should come out this spring doing much better than you might have otherwise.

Diet and exercise not only improves overall health but also helps with improved energy, mood, and sleep. You might have noticed, during quarantine it was much harder to keep to your normal sleep patterns. Extended time in front of screens, less time moving, more time to grab snacks and eat junk. If you want to get back into a great circadian rhythm, starting a fitness routine and focusing on a healthy and balanced diet can go a long way to help you get back on track.

Need help with motivation to get into the gym? Don’t know what workouts to do? No idea where to start your new diet? We can help!

* All of the trainers at Relentless Fitness offer 2 free sessions to get you started.
* All trainers are at the minimum NCCA certified.
* Trainers can help provide nutrition guidance. Why Relentless Fitness?
* Relentless Fitness is a private training studio so that means NO MEMBERSHIPS!
* We are taking COVID seriously, and you should be too. This means:
* All entry to the facility is by appointment only.
* We require masks when entering and moving around the gym.
* We take temperatures and sanitize hands at the door.
* We required signed agreements from all clients stating that they have not had any symptoms, traveled to high risk areas, or been in contact with anyone with symptoms of COVID within the last 14 days.
* Our trainers will help keep distance with other clients.
* And our facilities are constantly cleaned and sanitized.

Don’t let 2020 keep you from crushing your goals! Relentless Fitness can help you finish out 2020 on a high note! Click the Get Set Up button in the top right to get scheduled with a personal trainer!