Each weekend, we spend a couple hours meal prepping our family for the crazy week ahead. We are all headed several directions from workout, to work, to shuffling kids, among several other obligations. We don't have time to think on the run. Our food is an incredibly important part of our day and needs to be convenient. It not only fuels us, keeps us alert and focused, but it also plays a significant role in our results we get at the gym. We refuse and can't eat/drink out of a package and call it a meal.
Have you heard the quote "80% of your results are made in the kitchen"? Well, there is A LOT of truth to that. We sweat to look good in the gym, but we have to eat to foster that work into fatloss and muscle gain. So, in our house, with our crazy too busy lives- meal prepping is a MUST.
So- how do we do it? Up front and honest- we prioritize it. Here is a snap shot of what the house looks like during meal prepping.
Reality. My house is not spotless and I leave it alone until we are done meal prepping. Meal prepping is what helps my family function and stayed fueled for the week, so it is of utmost importance. Plus, when the kids are done playing- they know how to clean up properly and I will be focused on helping them if needed.
So... how do we start prepping? First, you need to know your macros (proteins, fats, carbs) you need for your body composition. (We can help you with that at Triumph.) Then, you can plan your meals based off of those numbers and your total caloric intake. So, Coach Fonseca and I work our numbers and create a week plan. Then- off we go!
Defrost, cook, chop, dice, combine, etc...
With any "left overs" we have from our meal prepping such as extra turkey patties, veggies, spaghetti squash, cooked elk burger- I put them in containers for the kids lunches or nights we need a fast dinner.
Some rules I follow:
1. Start with a clean kitchen- your kitchen will be a mess when you are done. You don't want to be shuffling over last nights mess. Also- start with a clean fridge. Clean out the gunk and the food that is no longer edible.
2. Chop your veggies and fruits. Store them in mason jars in the fridge. Making this type of food convenient make our family more apt to grab it. It is one less step in making breakfasts and dinners!
3. LOTS of tupperware! In meal prepping- make each portion of your snacks and lunches and store them in their own containers. This way you can grab and go out the door in the morning.
4. Label the tupperware! Put which day and what meal they are for- limits the constant checking or guessing.
5. MEASURE your portions. Get a food scale. Use your measuring cups. It is important to be specific.
6. Get a cooler bag. I am the cool kid who rolls into meetings with a cooler bag thrown over my shoulder. We eat 6x a day. Don't worry about what others think. You are taking care of you and you look damn good doing it too.
7. Make it fun. We put on music and cook together. It is definitely a family affair.
8. If you can- cook breakfast and dinner fresh and HOT. You don't want to be eating cold food all day. You'll get tired and bored quickly. Tossing an egg scramble together in the morning takes no time. So, if you have the time- leave those for FRESH HOT meals!
So... what does it look like when we are done? Something like this! Ready for the week!
Happy Meal Prepping!
Alright, OEBB insurance members... OEBB is offering a NEW Fitness Rewards program for us who are working our tooshies off in the gym.
The Fitness Rewards program through OEBB is offering $15.00/month back for the partial cost of your gym membership. Make sure you follow the link below and read all the requirements for the Fitness Rewards program and how reimbursement works. One of the requirements is you complete your online Health Assessment through OEBB- which I believe needs to be completed SOON!
Again, read the fine print because OEBB did say all members over 18 ALL need to complete the online health assessment through your own personal accounts. That means I had to create a separate account for Coach Fonseca (using the same subscriber ID #) to complete his health assessment or it would not register that he completed it too! In short: Two separate accounts, two separate health assessments for the two of us.
This link will send you to the OEBB Fitness rewards program page- all the mandatory requirements are listed on there in addition to all the downloadable forms once they begin accepting them! Keep in mind- OEBB has not yet indicated if forms are to be submitted monthly or quarterly but I do know that OEBB will reimburse you quarterly. So keep yourself in the loop!
Here is the link to the health assessment you must complete in order to participate in the Fitness Rewards Program above!
Many of you may have watched my recent Facebook video sharing that I was going to embark on an endeavor today. My task was to complete 29 freezer meals this afternoon. Life is constantly busy. My family is always on the run- trying to get from one place to the next trying to fit in everything we need to- my goal was to take this time to help alleviate the stress/thinking and preparation of dinners for my family on long days (today and in the near future!)
A week ago, Coach Jodi posted this link from New Leaf Wellness:
I pulled it up and looked at the contents, impressed with nearly all the recipes, and was able to come up with EASY adjustments to make them even healthier. Plus, I personally didn't have to compile crockpot ideas and a grocery list. She did it all for me. That convenience really works well for me as a busy mom who refuses to give up her ME time and still prioritizes feeding her family well.
Now, you may notice right away, the link says 31 Freezer Meals. I only made 29. Why? I actually looked through each individual reciepe and the ingredients involved. There were two recipes that were a definite "no go" for my family. The fat content was WAY too high and truly wouldn't get eaten in our house. So- I removed recipe 4 &14 from my "to make" list and grocery list. That left me with 29 Freezer meals.
To prepare for my morning/afternoon of preparation, I went to the grocery store to collect all the items I needed. What I realized in scanning the grocery list, I had A LOT of the items already. I mostly needed the canned beans, some produce, and meats. The rest, we already had in our cupboards.
I first clean up the kitchen- made sure all the dishes were put away and the garbage can was emptied. I laid out all the items in organized piles (produce, canned, meats, etc...) over the counter and dining room table. I put out three cutting boards, knives, can opener, measuring spoons, scissors, alongside anything else I could think of I would need easy and repeated access to.
I chose to approach this day of preparation meal by meal. It was easier for me to stay organized knowing what needed to be cut in what manners and the ingredients involved. I continued methodically moving through each recipe- chopping meats and veggies, combining necessary additional ingredients, labeling the bags with the name as well as crockpot cooking time.
The first few recipes I was able to FLY through. I was on the third recipe in the first 10 minutes. However, some recipes were very quick to assemble; while others took more chopping and tending to. Overall, the whole 29 Freezer Meal journey took me approximately 3.5 hours- start to finish with interruption. I had a three year old running around my legs, asking for snacks, playing with my legs, and wanting to play ring-around-the-rosy (and we DID!).
I do feel rather satisfied and accomplished! Whew!
There are several things I learned in tackling making 29 meals at once.
1. Pre-minced garlic is a MUST. Otherwise you will spend a lot of time mincing cloves. I am glad I had "cheaters" garlic in the fridge.
2. Know what you have in your cupboard. I looked before I grocery shopped. This way I knew although I had honey- I should get more because I wouldn't have had enough. However, I chose to buy chicken and turkey even though I had enough in the freezer. I like stockpiling food for those weeks that things just get crazy! Always have clean food on hand- ALWAYS!
3. Sure, you can chop all your meats and veggies at once, then compile- whatever works for you. Just keep in mind that not ALL recipes have you chop the meat. Some veggies and chopped and some are sliced. Look before you begin:)
4. Get an extra garbage bag out. I had emptied mine, but I had to pull out another! LOTS of recycling and garbage when you prep 29 meals at once!
5. Write on each bag: write the name of the recipe, and if you need to add anything day of cooking. For example, many of the recipe need broth the day of cooking- write that on the bag for easy knowledge. Also, write the cook time and temperature.
6. Keep the printed recipes- you can refer to them later or write improvements on them for next time!
7. If it call for sugar- do 1/4 of what it says. You really don't need that much. Plus, we all know what sugar does to our body- you are just better off this way!
8. Don't be afraid to omit/substitute ingredients. I found myself doing particular substitutions out of habit. Remember your Clean and Lean Challenge knowledge?? Apply it!
9. I am glad Fonseca buys all the cool kitchen tools. A pineapple corer was AWESOME for this day! Yum fresh pineapple and ease of cutting it!
10. Have garden veggies? This is a PERFECT time to put them to use! I was able to use garden zucchini, green beans, and snap peas!
11. Instead of cranberry sauce- consider using cranberries and pure cranberry juice with a bit of sugar. Instead of peach jam- use some fresh peaches!
Now, you may be thinking- this is just dinner! What about breakfasts and lunches?
Coach Fonseca and I prepare all our snacks and lunches every single Sunday! Cooked, measured, and put into individual containers ready to run out the door (for our kids too!). Breakfast in made fresh in the morning. Usually takes me an "extra" 15 minutes to make a veggie and egg scramble filled with DELICIOUSNESS for the entire family!
Enjoy and happy 29 Freezer Meal preparing! Here is the link to the New Leaf Wellness website where she gives you free access to all the recipes and grocery list! Remember- use YOUR knowledge and adjust them to make them even healthier for you and your family!
Maybe you've recently noticed the Game Plan product sitting upon the Triumph product shelf- or maybe you noticed the recently hung banner above the lockers in the lobby. So what is Game Plan and why did Triumph Fitness decide to use Game Plan as the product we recommend to our athletes (and why we personally use it!)?
Here is my open and honest review about Game Plan and the reasons that led me to ultimately recommend the purchase and use of Game Plan's supplements.
First, let me just say that we have tried a VERY LARGE handful of products in our time as athletes. Many have been MLM products, others have come from nutrition stores locally- we've never quite been tied to a particular product with 100% satisfaction. Most have "done their job" but had long ingredient lists containing fillers, extra sugars, etc... LONG ingredients lists are scary. The shorter, the more "readible" words included- usually the happier we are.
Here are just a few reasons we are satisfied with Game Plan:
1. They offer only a FEW products.
Game Plan is not filled with hundreds of supplements taking you hours to navigate and products supplement with "this and that." They've kept it simple. Pump. Whey. Recovery. In addition to a few other supplements to get the most out of your results. They've honed in on what the athlete need for results and gotten rid of all the other crap. I like that.
2. Ingredient List is SMALL.
One of my favorite reasons. Read the back ingredient list. It is short especially in comparison to the other products we've tried. I urge you- look at the back of your current product and compare. Game Plan ingredient list is impressive.
Check out the ingredient list here for the Whey Protein Powder!
The Whey is from American cows that are not treated with hormones. It is highly mixable- so as you are sipping, there is no grainy chunks getting caught in your teeth. In addition, Game Plan's Whey is WPI (Whey Protein Isolate) the highest yield of protein available. It removes excess fat and sugars during the manufacturing process and quickly releases to your muscles for absorption.
3. It Tastes Good. (But Lex- there is DEXTROSE!)
Yes. There is sugar. I know. There is sugar is nearly all other supplement products (even if they tell you sugar free!). Sugar is sugar even if they claim it as agave, maple syrup, cane juice, carob, etc... There are hundreds of names for sugar. You digest them all the same. Now, there are definitely supplements you can purchase without ANY ADDED sugars. Just ask Coach Fonseca. He will let you try one. Be prepared to spit it out the door and chase with some juice because it is just not PALATABLE. A bit of sugar helps the BCAAs, proteins, and everything else go down with ease.
What I LOVE about Game Plan is their products are not overly sugary. I am not licking a lollipop while I am drinking my Recovery after a workout. My palate is pleased with the slight sweetness that doesn't put me on the path to a sugar coma.
4. Their Pricing is Phenomenal.
With the 10% discount offered to our Triumph Fitness Members- the pricing is phenomenal. If you go to a local supplement store be prepared to drop hundreds of dollars on two to three products. Not Game Plan. It doesn't break the bank. Actually, Whey and Recovery runs around $60 total for both products- unheard of!
5. You Get Results.
When paired with your dedication to your exercise routine and clean eating- we have gotten results. When you are ready to order, talk with Coach Fonseca or Lexie about how to pair supplements with you clean diet to lose weight, lean, or bulk.
For all the differing reasons, Triumph Fitness decided to pair up with Game Plan to provide top grade supplement products for our wonderful members! We are thrilled we are able to offer you these products at a 10% discount!
Head over to Triumph Fitness' Game Plan page to view the products and order yours. If you are unsure what to order, please ask! We are always willing to help you navigate!
What's Your Game Plan?
You walked through Triumph Fitness' gym doors- possibly feeling as if you are about to struggle through the workout and none of the faces look familiar. You may feel a bit scared, the workout looks a bit intimidating- maybe you can't remember the last time you did a squat or a push up.
I am here to tell you- that is okay. I know you are capable.
You walked through the doors bravely. You started a journey to a healthier, sexier you. You are significant no matter where your abilities are at start of class. You showed up and there lies determination within you- therefore you are capable. Start believing in yourself.
Here at Triumph Fitness, we care more about your performance and effort than the way you look, dress, or if you have the fancy shoes. We want to see you work, sweat, struggle all towards creating the reality of reaching your goals. We will introduce ourselves to you, encourage you throughout the entirety of the sweatiness, and we'll tell you that ibuprofen may be a good idea- we've all had the "leg day" soreness that makes it difficult to squat and pee, actually, I still do on many days.
I don't care about your body shape. You could be ripped and I still won't be staring. I don't care what you look like. I want to see you to push past your limits, lift with confidence, drip sweat on the floor, and do the work. No cutting corners- learn the form, do the form, eat right, get results.
So today, give yourself permission to live less out of habit and more out of intent. Be purposeful in creating. You deserve good things.
A while back, Coach Fonseca wanted to highlight the effort, the ability, and the courage of each athlete that attends Triumph Fitness. This endeavor took a while with several people snapping candid photos of you all during the gross sweaty time of your workout.
Many of you groaned at us, but I ignored you. I kept snapping- at times you felt uncomfortable and didn't want your picture taken. Some of you powered through the camera in your face but when your picture went up on the wall, you may have made comments or judgements about yourself- wanting a different picture with the non-poop face, without the grueling sweat dripping down your face, without the struggle looking real. I never apologized because I wasn't sorry. I was amazed. I got to watch and capture an INCREDIBLE moment with each of you. Watch you do more reps when you wanted to quit, to try to catch your breath as you ran back in the door, to lift incredible amounts of weight. I am simply not sorry- all of you inspire me and I am glad that each time I walk into the gym floor I get to walk past that wall and workout next to each of you.
So, to be blunt- your existing perspective about yourself needs to change. When I hand picked each and every photo- I picked one that was inspirational, showed your strength, showed your courage, showed you at YOUR BEST! My best lifts have never come with a smile and the look of ease. They have come with LOUD grunts, strained face, and the work pouring out of every limb in my body- with many of you yelling at me to keep going. Here at Triumph, that is beauty. So, in how I hope you see the rest of your Triumph Family, I hope you begin to see yourself in that same light too. That is what we LOVE to see- you working hard, putting forth the effort towards your goals, and the sweat angels laying all over the floor after you finish your last rep.
So, today, I encourage each of you- step inside our lobby and find your picture again. Look at it with your new perspective of seeing yourself as the athlete you are. Embrace your poop face. You earned that spot- relish in it.
Want that flat, sexy stomach? More booty for your guy to grab at night? To look sexy in those jeans? A washboard stomach and sexy biceps for your lady to caress?
With our boot camp at Triumph Fitness- can help you make Santa's "Naughty" list this year.
so... what is all this hype about Triumph Fitness' Boot Camp launching October 3rd anyway?
Well- its just filled with AWESOME. You want accountability, camaraderie, and results? We've got the program for you. You want to know how to eat to aid your results? We've got the nutrition coaches to teach you. You need childcare because you have little ones? We've got you covered.
STOP FEARING THE MIRROR. Show up. Do the work. Get HOT. ALL GOALS ARE EQUAL.
We've created a 6 week program that is designed to get you visible and sustainable results. Get more muscle, get a nice booty, and look good naked.
So... how is Triumph Fitness different?
What you’re only moments away from experiencing, once you enlist, is a journey that’s mentally, physically and spiritually rewarding.
It’s designed that way.
Triumph Fitness' Boot Camp—developed by Personal Trainer and Sports Nutritionist Joe Fonseca—takes the very best parts of camaraderie and mental toughness and applies them to a P.T. (that’s Physical Training) program that is proven to exceed expectations.
THE DESIRE TO GET MORE… FROM YOURSELF.
The entire Triumph Fitness staff are experts at setting you up for success, getting you to dig deep—even if you’ve tried before and failed. Actually, we work best with people who have had some type of setback because we’ve found those challenges create character and just need a little more assistance.
Our only job is to get you to reach your goal.
The truth is…we all have the ability to get more from ourselves.
Do You Want One or All of the Following...
Yes- all of these are attainable because we have the secret to your success.
PROGRESSION OF INTENSITY, SKILL, AND SUCCESS
Every week involves the 5 KEY AREAS OF DEVELOPMENT
1- On-site training, 2-3 classes per week
2 – Nutritional advice – breaks down EXACTLY what and how you need to eat based on your goals.
3 – BONUS Training – your development continues even when you’re not around us. A detailed plan on what to do anywhere…with NO equipment.
4 – Mental Approach – how to be your own best coach, not your worst enemy.
5 – Supplements – If there is something that needs to be included in your regiment, to fill some of the small gaps, we’ll let you know.
6 – NOW! Chef’s Meal Plans – A 5-day meal plan from our own Triumph Fitness' Chef.
Here's a List of Things We'll Focus on... not a list of movements... (too many to list)
Boot Camp Baseline – 90 minutes where you understand the standards, meet the rest of your Platoon, Commanders and do the first P.T., which is recorded.
Strength + Teamwork and how the two work together.
Aerobic conditioning (not what you think) and recovery. How to sleep best at night.
Virtuosity and refining skills compared to the baseline week.
Higher intensity, and how to push through personal limitations.
Championship week – this is where ALL the hard work drive to…you graduating in front of all your peers and friends and family (yeah, you’re gonna want to invite them). You RE-DO the first baseline PT session to show your improvement.
The Real Value of Triumph Fitness' Boot Camp:It’s the invisible glue that holds the best teams, groups, rock band and companies together… We sum it up in our sayings:
WHEN YOU SUCCEED WE SUCCEED
WE ARE STRONGER TOGETHER
The very techniques that allow the best units from the military to work like well oiled machines —how to get each other’s back and how that benefits YOU—are integrated in EVERY aspect of Triumph Fitness' Boot Camp.
In fact, most friendships forged in the heat of P.T. will last longer than the 6-week camp.
Once your camp is over we’ll advise you to which program is right after you graduate.
Join us on October 3rd from 12:00-2:00pm for our Enlistment Event! Can't wait to see you there!
THE EVOLUTION OF BAR PATH!
1-Day Seminar @ Triumph Fitness with Vanquish Olympic Weightlifting on November 7th. SPOTS are LIMITED and our deadline for sign-ups is QUICKLY approaching. Must have sign-ups by August 31st! Get signed up today by contacting Coach Fonseca below!
One thing you should know about Triumph Fitness is we only do one form of criticism- constructive. If your form is off, we will help you fix it. We will help you open your foot stance if it is too narrow. We will show you modifications if you are struggling and getting frustrated. We will tell you to stop using the band during pull ups if we know you can do it unassisted. We'll tell you to add more weight onto your bar. That's it. That is how we roll.
Our members come from all walks of life. Some just beginning their journey at Triumph Fitness and others have been with us since opening. We are family- we support one another, encourage one another, and get down next to you to help you complete your last few reps- even if we are done. When you are at Triumph- we love being there with you. The choices you make outside the gym- we care because we care about you but whatever you choose to do outside the gym just OWN IT!
Lately, I have seen another form of criticism out in general public and social media. I've seen fat shaming, skinny shaming, muscle shamming. I've seen food shaming- on BOTH healthy and unhealthy eating. There is an odd stigma existing in the mass of social networks right now- that your way is the ONLY way and we guilt others into believing what they are doing is wrong. This is the untruth.
What we all have to come together to understand is we are all making the choices we are making. I love eating for fuel and to build muscle. I do not believe in particular programs, fad diets, or particular "ways" of eating. That's me. I own it. I do not expect anyone else to do what I do unless they seek out my help because that is what they are want.
Others love eating for flavor and are confident and happy without exercising. That is their choice. Others are somewhere in between the two.
We must remember that we aid each other in support of different lifestyles because we care about one another and pointless criticism is not a form of support. What point is made when we criticize others? None- truly it is a horrific cycle of offensive comments. Falling into society's limitations, expectations and ugliness. The life I lead is not a life I expect others to lead. I am MORE THAN HAPPY to educate, create, and work beside others who ask.
If you want to eat healthy- I'll teach you. But, if you open up a bag of Doritos- I am not judging, but please don't be offended if I choose to not have any. I am actually happy with my BBQ'd chicken and steamed broccoli. I like it. It tastes good, I feel good- because this is the lifestyle I want.
However, if I choose to have a piece of cake later- that's okay too. If you choose to not have one, I am good with that, even if I baked it. No offense taken.
We are offered thousands of choices a day. Minute to minute we are making decisions we feel to be the best from traffic, to errands, or purchasing brands, to scheduling... in whatever decisions you make- just choose ones that will keep you HAPPY and HEALTHY! Confidence is beauty- own it, wear it, and SHINE!
We just hope that someday you walk through our doors and JOIN US!
Whatever it is that you want to be- just OWN IT!
Triumph Fitness is EXCITED to announce our partnership with Dr. Adam Hamilton from Adam Hamilton Chiropractic.
Dr. Adam Hamilton is a multi-talented provider. He is a soft tissue and rehab based chiropractic physician, as well as a strength and conditioning coach. He has a love for biomechanics, sports, and movement. His unique skillset allows him to provide a continuum of service from treatment of acute and chronic injury to high level sports performance coaching.
While most people associate chiropractic with the treatment of neck and back pain through spinal adjustments, Dr. Hamilton is part of a new wave of sports-oriented chiropractors who incorporate treatment modalities drawn from a wide array of disciplines. Often, his patients have a hard time describing exactly what he does—it doesn’t fit nicely into most people’s preconceived notions of what a chiropractor is, and it’s somewhere between chiropractic, physical therapy, massage therapy and athletic training. Not only does he draw from multiple disciplines, he seeks out the best, most innovative, assessment and treatment approaches.
Dr. Hamilton is one of only 2 full-body certified Active Release Technique (ART) providers in Central Oregon. He is also Graston technique certified, Rocktape Fascial Movement Technique 1 and 2 certified (FMT-I,II), Functional Movement Screen certified and has taken numerous continuing education classes in functional rehab from groups like Rehab 2 Performance, the Motion Palpation Institute, Stuart McGill, DNS, and Postural Restoration Institute. Dr. Hamilton uses this large toolbox to thoroughly assess his patients and come up with custom treatment plans to get them feeling, moving and performing better.
Dr. Hamilton understands the training and healthcare needs of an athlete. He was a national caliber track and field athlete in the throwing events, mainly the hammer throw. He was a High School National Champion, 2-time Junior All-American, 2-time NCAA D1 All-American, Big Ten Conference Champion, and 3-time USATF Outdoor National Championship competitor, placing as high as 9th. More recently, he has competed in Olympic-style weightlifting, with competition best lifts of 116kg/255lb Snatch and 150kg/330lb Clean and Jerk. As an athlete, Dr. Hamilton was often frustrated at health professionals' lack of understanding of training demands and sport and strength coaches' lack of understanding of good movement and training protocols and how to train an athlete given their unique movement capacity and injury history. He has aimed to fill that void in his practice.
Dr. Adam Hamilton's office is located in Triumph Fitness. Please feel free to give Dr. Hamilton a call to schedule an appointment at 541 316 5915!