EATING HEALTHY WITH A HECTIC MOM LIFE

School is back, and so is band, football, gymnastics, CrossFit, soccer … practice!

If you are like most moms you are getting pulled in a thousand different directions.

Here 5 ways to keep your nutrition on track. The best part: These tips save time and keep you on track with your goals!

1. Batch Cook

No one wants to spend a ton of time cooking, and sweating over a hot stove is no fun when the park or beach is calling. So use batch cooking to create a bunch of meals all at once.

The concept is simple: Cook a large quantity that will make several meals. Eat some that day, then package up the rest—either in the fridge or the freezer.

Simple example: Make a very large salad and double the number of chicken breasts you’ll need for the meal. Put the leftovers away and you’ve got the next day’s lunch or dinner covered, too.

2. Chop a Pile of Veggies and Fruit

It’s really easy to reach for processed snacks because they’re bite-sized and ready to go when you’re hungry. To give yourself a healthier option, take 20 minutes and chop up some veggies: cucumbers, carrots, celery, tomatoes, peppers and so on. Put everything in a segmented plastic container. Then do the same thing with fruit: pineapple, watermelon, melon, cantaloupe, etc. Put that in another container.

Now you’ve got healthy, delicious snacks waiting for you when you’re hungry.

Additional Pro Tip: Reach for veggies first and try to eat more veggies than fruit.

3. Plan Ahead

The sun is up, the birds are singing—and your fridge is empty. Grocery shopping is the worst on beautiful days because you’d rather be outside. Check the forecast for rainy days and then make a meal plan so you can get everything you need in one trip.

You don’t have to make it complicated (see below!). Just make sure you have enough meals to get you to the next “shopping window,” then hit the store. Feel free to stock up on anything that can go in the freezer, like frozen veggies or fruit.

Protip: Create your list of everything you need. Then rewrite it but this time group the foods so they’re ordered according to your route around the store: “Produce Section: Spinach, corn, carrots, apples, oranges, lettuce, celery, cucumber.” This plan will save you a ton of time!

4. Reduce Drag

Simple meals are the ticket when the car lines are long. Avoid anything complicated or time consuming.

For example, lasagna might be delicious, but it takes more than a few minutes to prepare. If you’re worn out and looking at a lot of kitchen work, you might find yourself in the drive-thru instead. So stick to simple stuff: sandwiches, wraps, salads, raw veggies and lean meats you can grill fast on the barbecue. If a healthy meal is only minutes away, you’re more likely to make it.

5. Enjoy Treats on a Schedule

Treats are part of life, and they’re delicious. But if you want to keep moving toward your goals, make a plan to fit them in. For example, it’s a mistake to fill the cart with chips and sweets if you’re trying to lose weight. If you unconsciously reach for goodies just because they’re there, you might struggle to stay on track.

Instead, look ahead and decide when you’ll enjoy a few treats. Put them into your meal plan and enjoy them guilt-free. Then get back to your regular routine until the next planned treat.

We Can Help!

These are just five simple, general tips, but they’ll do wonders for your nutrition. I want you to get the most out of the season and keep moving forward!

If you’ve got any questions about food, don’t hesitate to contact us at thesweatfactory@yahoo.com
or click this link for more information Sweat Factory Crossfit Nutrition

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DANIELLE

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Danielle is currently an intern at Sweat Factory CrossFit. She loves toes to bar and helping people meet challenges. When Danielle is not at the gym, you can find her having out with her kids and friends along with paddle boarding and going to the beach! You can also find her hanging out with her kids at SFC!

 

KEITH

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RICARDO

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Interamericana – Ponce, PR UNIVERSITY OF PUERTO RICO – Ponce, P.R., US
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JENN RICE

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Having competed in most high-school sports, finding an athletic outlet as an adult was a challenge. After a few seasons of one sport or another, I’d find myself bored of it… until I found CrossFit in 2016 and haven’t looked back. Since then, I’ve gained the back/core strength necessary to overcome prior years of lower back pain. The constantly varied functional movements of CrossFit actually taught me better body mechanics, allowing me to grow in both athleticism and confidence. I want to share my love for this sport with all those who believe – or have been told – that they could no longer do something they love. Our bodies are made to move and our spirits are rewarded when they do!
 

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MACI

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I have always been part of some type of sport since junior high and high school. Basketball, Volleyball, Track. Dance etc. I attended college on a dance scholarship dancing for the Basketball team half time shows then moving on to Professional Ballroom Dance after. I traveled the US competing for 6 + years. Then, yes, I became a mother. Actually a 225 lb mom! I made the decision I would look 21 again no matter the pain and sweat involved. I took up running and with Clint began Triathlons. The next few years we’re full of Triathlons, Marathons obstacle races and Ultramarathons. Including a 50k trail race. I lost my weight, ALL OF IT. And was thin but wanted more tone. Clint gave me a weightlifting routine & proved to me a woman can lift weights and get LEAN and tone. NOT big & bulky. As a Firefighter and a Pro-Women’s Football player, I strive to stay in top physical condition. Nine years ago we found Crossfit. It is the perfect balance of full-body, core strength, endurance and explosive intensity that I need for both of my careers.

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Since 2012
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Firefighter/EMT
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CEO / COACH

After my time playing College Football ended, I became comfortable as a “Couch Potato” for the next ten years. Then I discovered the Body for Life challenge and lost 35 lbs. TWICE! Ask me & I’ll share the story with you. The new me began training for Triathlons. I have competed in over 100 triathlons including 4 half Ironman and 3 full Ironman races, 15 marathons, (6) 50k marathons, and (4) 50-mile ultra marathons. I found Crossfit 9 years ago when looking for something new and fun. Maci and had started a website coaching others in nutrition and exercise. Then we decided to begin our new journey with our own CrossFit Box. My background also includes the study of nutrition in college and I am a retired Paramedic of 28 years.

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Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Gymnastics Trainer Certified
CrossFit Weightlifting Trainer Certified
EMS Captian and Paramedic
Level Method Certified Coach

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