Tag Archives: bodybuilding

How Meal Prepping Can Save You Thousands

People tend to look at me like I’m from another planet when I show up to work with a backpack that holds my gym clothes, laptop, 3 meals, water bottles and accessories.
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The truth is that I’m not only saving hundreds to thousands of dollars every year by doing this, but I’m also staying conscious of my health goals. Nothing is up to chance for me. I have health goals, financial goals, and education goals. The only way you achieve your goals is if you plan and execute that plan as flawlessly as possible. As far as finances go, these are a few reasons why I think planning and prepping your meals in advance is important:

1) You Can Budget Your Weekly Grocery Trips More Easily

When you plan your meals in advance you can estimate the price it will cost to make every meal. This can be extremely helpful when trying to balance your budget by estimating how much money you’ll spend on groceries every month. When you know what you’re going to eat in advance it expedites the process of shopping for groceries, saving you time, and you can shave off a few dollars by buying specific items in bulk (nuts, eggs, grains, etc). Even if you’re only able to shave $50 off of your monthly grocery costs, those savings will add up to $600 per year.

2) Pennies Now, Thousands Later

If you’re one of many Americans who habitually buy lunch, coffee, or snacks every day, those little purchases can add up. Here’s an example, let’s say that you buy lunch every day that you’re at work and it costs you $10 on average. 10 dollars per day multiplied by 5 days per week multiplied again by 52 weeks in a year comes out to $2,600 spent on lunch per year. Now, if you were to prepare your own lunch in advance you could spend less than $2 on a balanced meal for lunch and that would only cost you $480 per year. That’s an annual savings of $2,120!

3) Enjoy Yourself While You’re Out But Be Conscious

When you follow a strategic meal plan to accomplish your health & fitness goals you’re less likely to eat out at restaurants, and if you do, you’re more likely to cut out pricey alcoholic beverages and appetizers that don’t fit your plan. Cut out dining all together and you’ll save another $4,800 per year if you spend roughly $100 per week on alcohol and dining out. This doesn’t mean the end of your social life though. You can still enjoy fine dining by preparing home cooked gourmet meals before going out to an event.

With the right budget and a little planning you should be able to eat well every day, never be hungry, and save a lot of money at the same time.

I got my meal prep bags from 6 Pack Bags. My girlfriend uses the leather pocketbook that looks like a Kate Spade bag but also holds a few meals. Check ’em out. Tell them I sent you.

Like this post and share it if you think it might help someone you know!

6 Ways to Improve Hydration

Your health hinges on how seriously you take staying hydrated. Your body is made up of 60% water; to improve hydration should be of the utmost importance to you regardless of your health goal

My whole fitness career began with a $5 shaker bottle filled with iced water. You need water to burn fat, build muscle, and to have your brain and organs work effectively. Here are 6 ways you can improve hydration easily on a daily basis:

1) Commit to drinking 24 oz. water before having breakfast.

If you’re willing to hold off on having breakfast until you finish your first 24 oz. of water for the day, then you’ll be taking your first productive step in improving your hydration first thing in the morning. You won’t believe how easy it is. Fill up a measured water bottle with cold water and aim to drink 4 oz every 10 minutes (24 oz. in the first hour you’re awake). Also, when you start your day on a healthy foot, you’re more likely to continue to make healthier decisions throughout the day.

2) Limit your caffeine intake.
Opt for decaf tea during the day to reduce the consumption of diuretics without sacrificing the helpful antioxidants.For every 6 oz. of coffee or tea you drink, drink another 6 oz. of water to make up for the diuretic effect of caffeine. I personally need to have caffeine first thing in the morning just to feel alive but afterwards I won’t have any caffeine until at least 5-6 hours later. That’s enough time for your body to fully metabolize the caffeine so you don’t overwhelm your Central Nervous System and crash later in the day.

3) Develop a plan that fits in your schedule. If your goal is 1 gallon per day then there are a few ways to go about dividing up that gallon:

– You can bring the whole gallon of water to work with you and sip it throughout the day (yes some people do that).
– You can fill a 24 oz. shaker bottle or water bottle 5 times per day and divide those servings up to fit your schedule (my preferred method).
– If you generally reach for a plastic water bottle, which are roughly 17 oz, it will take 18 servings from that bottle to hit your goal. Nothing’s impossible, but get ready to make a lot of trips to the water fountain.

How Meal Prepping Can Save You Thousands

4) Eat water rich foods.

I’m sure this comes off wildly unhelpful but if you reach for foods with a higher water content (fruits, soup, etc.) you’ll be able to improve your hydration faster than if you’re always reaching for salty starches and chugging water to catch up.

5) Try making your own flavored water or “detox water” concoctions.
This is a trick I see many people who dislike drinking plain water do. Add lemon, sliced cucumbers, lime, mint leaves, berries, and ice to your water in any combination that you think you’ll like the most and enjoy the flavors infusing in your water. The idea is that the water soluble vitamins will diffuse into your water branding it “Detox Water”. I haven’t done the research to confirm that’s accurate, but at the very least you’ll have tasty water with the potential to increase your micronutrient intake.

How to Detox Without Buying Expensive Products

6) Keep your beverages ice cold.
Studies show that we tend to drink more often and in bigger servings when our beverages are refrigerated or iced. Try filling up a shaker bottle or large water bottle with water and ice before you go to bed and leave it in the fridge. Now you can start your morning with 24 oz. of ice cold water to rehydrate after 8 hours without fluids.

Check out Scivation and 6 Pack Bags for products and recipes that can help you get started!

6 Ways to Improve Hydration

Your health hinges on how seriously you take staying hydrated. Your body is made up of 60% water, so staying hydrated should be of the utmost importance to you regardless of your health goal. My whole fitness career began with a $5 shaker bottle filled with iced water. You need water to burn fat, build muscle, and to have your brain and organs work effectively. Here are 6 ways you can improve your hydration:

1) Commit to drinking 24 oz. water before having breakfast.

If you’re willing to hold off on having breakfast until you finish your first 24 oz. of water for the day, then you’ll be taking your first productive step in improving your hydration first thing in the morning. You won’t believe how easy it is. Fill up a measured water bottle with cold water and aim to drink 4 oz every 10 minutes (24 oz. in the first hour you’re awake). Also, when you start your day on a healthy foot, you’re more likely to continue to make healthier decisions throughout the day.

2) Limit your caffeine intake.
Opt for decaf tea during the day to reduce the consumption of diuretics without sacrificing the helpful antioxidants.For every 6 oz. of coffee or tea you drink, drink another 6 oz. of water to make up for the diuretic effect of caffeine. I personally need to have caffeine first thing in the morning just to feel alive but afterwards I won’t have any caffeine until at least 5-6 hours later. That’s enough time for your body to fully metabolize the caffeine so you don’t overwhelm your Central Nervous System and crash later in the day.

3) Develop a plan that fits in your schedule. If your goal is 1 gallon per day then there are a few ways to go about dividing up that gallon:

– You can bring the whole gallon of water to work with you and sip it throughout the day (yes some people do that).
– You can fill a 24 oz. shaker bottle or water bottle 5 times per day and divide those servings up to fit your schedule (my preferred method).
– If you generally reach for a plastic water bottle, which are roughly 17 oz, it will take 18 servings from that bottle to hit your goal. Nothing’s impossible, but get ready to make a lot of trips to the water fountain.

How Meal Prepping Can Save You Thousands

4) Eat water rich foods.

I’m sure this comes off wildly unhelpful but if you reach for foods with a higher water content (fruits, soup, etc.) you’ll be able to improve your hydration faster than if you’re always reaching for salty starches and chugging water to catch up.

5) Try making your own flavored water or “detox water” concoctions.
This is a trick I see many people who dislike drinking plain water do. Add lemon, sliced cucumbers, lime, mint leaves, berries, and ice to your water in any combination that you think you’ll like the most and enjoy the flavors infusing in your water. The idea is that the water soluble vitamins will diffuse into your water branding it “Detox Water”. I haven’t done the research to confirm that’s accurate, but at the very least you’ll have tasty water with the potential to increase your micronutrient intake.

How to Detox Without Buying Expensive Products

6) Keep your beverages ice cold.
Studies show that we tend to drink more often and in bigger servings when our beverages are refrigerated or iced. Try filling up a shaker bottle or large water bottle with water and ice before you go to bed and leave it in the fridge. Now you can start your morning with 24 oz. of ice cold water to rehydrate after 8 hours without fluids.

Check out Scivation and 6 Pack Bags for products and recipes that can help you get started!

About Me

After completing my Bachelor’s degree in Dietetics I went to work as a Personal Trainer at my local NYSC and quickly became the highest selling trainer for several months before eventually leaving to work at PepsiCo as a Health & Fitness Specialist. During my time at PepsiCo I earned my EXOS Performance Specialist Certification as well as several marketing related certifications including Google AdWords, Google Analytics, and HubSpot Inbound. After a few years of dishing out fitness, diet, supplementation and health advice on my Instagram, eventually leading to sponsorship deals with Scivation and 6 Pack Fitness, I decided to start this website as a means to reach as many people as possible with answers to their questions. I’ve also had the opportunity to collaborate with some amazing companies for Instagram giveaways.

Collaborations include:
Scivation
6 Pack Fitness
Sweet Spreads
Nine Line Apparel
Modus Apparel
Kodiak Cakes
Vienna Watches

Sponsorship Deals:
Scivation
6 Pack Fitness

Certifications
ACE Personal Trainer
EXOS Performance Specialist
HubSpot Inbound
Google Adwords
Google Analytics

Education
B.S. Human Ecology: Dietetics
Related Courses: Biochemistry, Advanced Nutrition I & II, Community Nutrition, Food Science, Kinesiology, Principles of Personal Training, Exercise Psychology, Medical Nutrition Therapy I & II.

Work Experience
NYSC Elite Personal Trainer
EXOS/Medifit Sr. Health & Fitness Specialist @ PepsiCo
Health Content Writer