LFC - Lisa Foster Coaching

Tips to help of you are new or returning to the gym:

▪️Have a structured workout plan ready if possible (I could help with this) 📒
▪️Have alternative exercises ready in case the gym is super busy & some of the equipment you need isn’t free 🏋️‍♀️
▪️Make sure to warm up. It is important to get the blood flowing and this also reduces the risk of injury 🚴🏻
▪️Stay hydrated 💦
▪️Try to eat something beforehand to give you energy to fuel your session 🍌
▪️Have your favourite playlist ready this will help you focus and get in the zone 🎧
▪️Wear something that makes your feel comfortable and confident 👟
▪️Make sure you cooldown. Take time to stretch at the end of your session 🧘‍♂️

Here are some easy and healthy meal prep ideas for busy families to help make the week smoother while maintaining a nutritious diet:

Breakfast Ideas:
Overnight Oats - Combine rolled oats, Greek yogurt, milk (or a milk alternative), chia seeds, and your choice of fruits in mason jars. Prep a week’s worth for a quick grab-and-go breakfast.

Egg Muffins - Whisk eggs with veggies (spinach, bell peppers, tomatoes) and cheese, then pour into a muffin tin and bake. These can be stored in the fridge and reheated for a quick breakfast.

Smoothie Packs - Pre-pack bags with your favourite smoothie ingredients (spinach, banana, berries, protein powder) in the freezer. Just blend with liquid in the morning.

Lunch Ideas:
Grain Bowl - Prepare quinoa or brown rice and top with roasted vegetables, chickpeas, and a protein source like grilled chicken or tofu. Drizzle with dressing just before eating.

Wraps - Fill whole grain wraps with hummus, turkey, spinach, and sliced bell peppers. These can be made in advance, wrapped in foil, and stored in the fridge.

Dinner Ideas:
One-Pan Dishes - Roast chicken and mixed vegetables on a baking sheet for an easy and nutritious dinner. Just season and roast everything at once.

Stir-Fries - Prepare a stir-fry with lean protein (chicken, shrimp, or tofu) and a variety of colourful vegetables. Serve over brown rice or cauliflower rice.

Casseroles - Make a healthy casserole using whole grain pasta, vegetables, and a protein source, topped with a light cheese. It can be made in advance and baked when needed.

Snack Ideas:
Fruit and Nut Packs - Portion out servings of nuts and dried fruits in small containers or bags for easy snacking.

Veggie Sticks with Hummus - Pre-cut carrots, cucumbers, and bell peppers and store them in water in the fridge. Pair them with single servings of hummus for dipping.

These meal prep ideas should help keep meal times healthy and simple, making it easier for busy households to manage their nutrition!