Tag Archives: womens fitness

How to Meal Prep Like A Pro

Trying to get your diet on track but don’t know where to start? Consider this your step-by-step guide to Meal Prep

Meal Prep
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There’s no one way to meal prep. Your best bet is to find a routine that works best for your schedule. If you don’t have much time during the week to prep, you may want to make extra-large batches on Sundays. If your schedule is a little more free, you can get away with prepping your food on Sundays and Wednesdays. I also prep day-to-day by bringing mostly quick, easy meals to work. Here’s how you can start:

1. Large Batch Prep Your Protein

Your proteins will generally take the longest amount of time to prep so you might as well start by getting that out of the way as soon as possible. Use a crock pot and cook several pounds of meat in it for several hours, then separate each portion in tupperware. This is an easy, hands-off approach and requires very little attention. You can also bake or grill several pounds at a time which works just as well, it just requires a little more attention.

2. Large Batch Prep Your Carbs

Carbs are generally easier to prep. Oatmeal only takes a few minutes, you can buy steamable potatoes, rice, and bread requires almost no attention at all. Cook several cups at a time of your carbohydrates of choice and separate them into tupperware, or pair them with the proteins you’ve already prepped.

3 Mistakes People Make When Cutting Carbs

3. Keep an eye on fats

Prepping fat takes almost no energy whatsoever. If you’re using oil, just use a teaspoon or tablespoon and add it to your pre-prepped protein/carbs. Nuts can be portioned and stored in separate plastic bags, containers or in the same tupperware as your protein & carbs. Butters should be portioned using a teaspoon or tablespoon and added to each dish. Avocado is really the only fat that should wait until the very last minute before prepping because they spoil quickly.

4. Only prep the hard stuff (if you’re in a crunch for time)

I love cooking, but maybe you don’t. My advice is to only prep the “hard stuff” like meats, (lots of) vegetables, potatoes, etc. You can always pack some whey protein, a sandwich, Greek yogurt parfait, and quick, healthy snacks the night before you get up for work.

I personally prep the night before I go to work, about 4-5 nights/week and have a few large batch prepared meals ready. I usually bring 3-4 meals to work with me and most of them only take minutes to prep. Here’s an example:

Greek yogurt Parfait
Prepped the night before: Greek yogurt portioned in a tupperware container, high protein granola portioned in a zip-lock bag, 1 whole banana stored in my bag.

AB & J on Double Protein Bread, Protein Shake
Prepped the night before: Spread 1 tbsp. of almond butter and 1 tbsp. of preserves on 2 slices of double protein bread and place in a tupperware container or zip-lock bag. Store 1 scoop of whey protein in a small container.

Chicken, Veggies & Rice
Prepared a few nights before: Store 4-6 oz. of chicken, 1 cup of veggies, and 1 cup of rice in a tupperware container and place in the fridge or freezer until the morning before work. Then, I put the tupperware in my 6 Pack Bag and bring it to work.

All of these meals are stored in the fridge the night before I go to work. The morning of, I put all of them in my 6 Pack Bag (Expedition 300) and bring them to work. Now I have 3-4 meals when I need them at work. I hope this helps you as you learn to meal prep like a pro. Once you start you’ll immediately see the advantages and understand why so many fitness enthusiasts, bodybuilders, and athletes meal prep.

Top 10 Exercises for Women of All Fitness Levels

top 10 exercises for women

These exercises are great for sculpting the legs, triceps, booty and core, the most popular problem spots for women. Why is that? Because for most women, this is where your body tends to store fat deposits. Try adding these workouts to your routine to tone those problem spots and add 10-20 minutes of cardio after to melt the fat away.

My Top 10 List of Exercises for Women

  1. Box/Bench Step UpBox/Bench Step-Ups are one of my favorite ways to target the quads and glutes without any risk to the lower back muscles. Once you get good at these, try holding on to dumbbells for some extra resistance. I typically do 3-4 sets of 12-15 reps. Because it’s a single leg movement, it’s a little too risky to go very heavy (4-6 reps) so keep it body weight-light weight.
  2. Single Leg Dead LiftSingle Leg Dead Lifts are a great way to strengthen your hamstrings and glutes while also working on your coordination, core and balance. Keeping the weight relatively light, do 3-4 sets of 10-12 reps per leg.
  3. Lateral Box/Bench Step UpUnlike the instructions in the link above, you don’t need to add a knee-raise at the end unless you want to. Lateral Box Step Ups will place more stress on the glutes and vastis lateralis.
  4. Goblet SquatTarget your quads, core, shoulders (slightly) and glutes with Goblet Squats. You can do these with a kettle bell, dumbbell, or plate. Try adding 4 sets x 10 reps to your routine.

  5. Jump Squats Turn up your explosiveness with Jump Squats. Go for time or high reps completing either 30-60 seconds of nonstop jump squats or 20-30 reps. Want to turn it up a notch? Hold on to some light dumbbells or wear ankle weights and do it all over again.
  6. Stability Ball Hamstring CurlTest your balance while you sculpt your hamstrings with the Stability Ball Hamstring Curl. You’ll also hit your core and glutes with this effective workout. Try adding 3 sets of 10 slow and controlled reps to your routine.
  7. Rope Triceps Extension The triceps are a common problem spot on many women. Target them with Rope Triceps Extensions, keeping the elbow completely still and squeezing at the end of every contraction. You can try variations like 4 sets x 10 reps, 3 sets x 15 reps, 3 sets x 20 reps, etc. Toy around with them and see what works best for you!
  8. Leg RaisesFlatten your stomach by adding Leg Raises to your workouts. You can do them laying down or hanging (the more difficult version), 5 sets x 15-20 reps or until failure. Check out these Windmill Leg Raises on my Instagram
  9. Pistol BridgesAlso called Single Leg Glute Bridges, Pistol Bridges are a fantastic, weight free way to focus on targeting just the glutes. Try 3-4 sets x 12-15 reps, holding each rep for 1-2 seconds and really squeeze the glute at the end of the contraction. Turn up the intensity by placing a 25-45 lb plate on your hips.
  10. Plank VariationsPlanks are a fundamental, core building exercise. Once you get comfortable doing regular planks for 5 sets x 30 seconds, try changing up the plank. Here’s a list of different planks to try out once you get the basics down:
    TRX PlanksStability Ball PlankBosu TRX Plank Variations

Want really creative workouts? Check out my friend and amazing Personal Trainer & Coach Jess Nasuti on Instagram.