Hello Gorgeous

I’m a little late posting this meal prep but this is what I made at the start of Thanksgiving week.

Baked Chicken Breast with Broccoli and Sweet Potatoes. What’s in the sauce cup? A Sesame Honey Soy glaze. Yum!

I never thought I would be so excited to have disposable sauce cups. FYI, I purchased 100 of them off of Amazon for about $7 bucks!

I know we’re entering a tough time of year to stay on track but you have to keep your goals in mind and STAY STRONG! Having cheat meals or holiday treats hear and there is ok because after all, you’re human and this is a lifestyle not a punishment, but keep moderation in mind.

I hope everyone had a wonderful Thanksgiving. 

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31-day Challenge

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Why am I posting a New Year’s Challenge in November? For one very good reason…

This challenge is for those looking for a Personalized workout plan. That means that I will review your current health and fitness level, daily living and personal activities, equipment availability and your goals to create a custom workout plan designed specifically for you.

Because of this, I need time for you to provide me with all the necessary information so I may create your 31-day workout plan. We have Thanksgiving and Christmas and lives to live between now and January 1st so let’s get a jump on those resolutions and get you ready to change your life in the New Year!

If you can only workout at home and you have zero fitness equipment, that’s ok! If you belong to a big box gym and have all the equipment in the world, great! If you’re male, female, interested in fat loss, striving for muscle gain, or if you just want to be able to bend over and tie your shoes again, whatever it may be, I can help you!

WHAT YOU GET…

– Custom 31-day Workout Plan designed to fit your needs, goals and equipment availability
– Trainer Approved Food List and Nutrition Advice
– Meal Prep Guide
– 50 Healthy Snack Ideas
– Unlimited Support and Guidance throughout the duration of the challenge

Email SarahJonesFitness@gmail.com to join or contact me here!

Baked Chicken Breast Prep

Baked Chicken Breast, Mashed Sweet Potatoes with Sugar Free Maple Syrup and Collard Greens.

🏻HERS: 6oz of chicken breast, 1/2 cup sweet potatoes, 1/2 cup of greens.

🏽HIS: 8oz of chicken breast, 3/4 cup sweet potatoes and 3/4 cup of greens.

🐓Perfectly Baked Chicken Breast🐓 Set oven to 400 degrees, cook chicken for 10 minutes then flip over and cook 10 minutes more. I always get perfectly cooked and moist chicken breast with the high temp less time method. Seasoned with Mrs. Dash.

🍠Sweet Potatoes 🍠 Chop those babies up and boil until soft, about 20 minutes. Put in bowl and use some elbow grease or an Immersion Blender (my method) to mash. Add sugar free maple syrup until you obtain your desired consistency. Doesn’t take much so add slowly. NO SALT!

🍃Collard Greens🍃 (Per bundle of greens) Cut out center stem, roll leaves and cut so you have long ribbons. On low, cook 1 strip of chopped bacon in skillet until the fat melts and then add 1 Tbsp of olive oil and 3 chopped garlic cloves. Cook until garlic is golden. Add greens, season with salt and cover, stirring occasionally and cooking until soft, about 10 minutes.

I use “Extra Light Tasting Olive Oil” because I don’t like the taste of olive oil. Unless I’m dipping bread in it. To each their own.

👻HAPPY HALLOWEEN👻
  

Zucchini Pizza Bites

Zucchini Pizza Bites, a guilt-free alternative to one of my favorite foods and probably a lot of yours as well.

I kept it simple with a pre-made sauce and cheese but you can definitely jazz these up a bit more.

Use a homemade sauce for an even lighter option and top with mini pepperoni, turkey sausage, etc. One thing to remember is that the cook time is quite short (see below), so if you’re putting any meat other than pepperoni on these, it will need to be precooked.

HOW TO MAKE

  1. Set your oven to broil. If you don’t have a broil function, 500 degrees should be sufficient.
  2. Using a baking sheet, line with foil and spray with cooking spray. I use an Olive Oil spray.
  3. Using a medium to large size zucchini, cut in 1/4” slices. If you have a smaller zucchini you can cut at an angle to create larger oval-shaped slices.
  4. Place sliced zucchini on baking sheet, spray tops with cooking spray and sprinkle with salt and pepper.
  5. Bake zucchini for 2 minutes on each side. Remove from oven, top with sauce, cheese and any other toppings you desire and bake for 1-2 more minutes, careful not to burn the cheese.

ENJOY!

Mini Turkey Meat Loaves w/Roasted Potatoes and Green Beans

Yesterday I prepped this delicious meal for myself and my husband with plenty of leftovers for our 3 kids, who all loved it too!

The recipe is below for 4 servings but I, of course, multiplied that. I made 17 servings for my husband and I and his are a double serving of the meat loaves (2 instead of only 1) plus all the extras you can see in the photos below.

I used 7-8lbs of Ground Turkey, 4lbs of Green Beans and 10lbs of Potatoes.

Meal Prepping can be quite intimidating at first but I assure you, it is very simple and such a time saver when you don’t have to worry about cooking lunch or dinner for the next 7-10 days.

I’ve created a Meal Prep Guide to help others understand and get started with prepping. It isn’t difficult, it just takes a bit of planning and it can definitely help you hit your goals. If you’re interested in the guide, it is only $5.00 and is in PDF format so it will be sent via email.

MINI MEAT LOAVES, GREEN BEANS AND POTATOES – 4 Servings

Prep: 10 Minutes  Bake: 40 Minutes  Stand: 10 Minutes

  • Nonstick Cooking Spray
  • 12oz. Fingerling and/or New Potatoes, halved or quartered
  • 1 Tbsp. Olive Oil
  • Salt and Black Pepper
  • 1/3 cup Barbecue Sauce
  • 1/4 cup Fine Dry Bread Crumbs
  • 1/4 cup Finely Chopped Onion
  • 1 tsp. Garlic Powder
  • 1 lb. Lean Ground Beef (I used Turkey)
  • 8oz. Green Beans, trimmed
  • 1 tsp. Olive Oil
  • 1/4 cup Barbecue Sauce

 

  1. Preheat oven to 400 degrees. Line a 15×10 inch baking pan with foil; coat foil with cooking spray. Place potatoes on 1/2 of the prepared pan. Drizzle with 1 Tbsp Olive Oil and sprinkle with salt and pepper. Bake 20 minutes, stirring once.
  2. Meanwhile, in a large bowl combine next four ingredients (through Garlic Powder). Add ground beef (or turkey); mix well. Shape into four 3-1/2 x 2 inch loaves.
  3. In a medium bowl drizzle the green beans with 1 tsp. Olive Oil and sprinkle with salt and pepper; toss to coat. Place loaves and green beans in the pan with the potatoes. Bake 20 to 23 minutes more or until loaves are done (160 degrees F) and potatoes and beans are tender.
  4. Spoon 1/4 cup barbecue sauce over meat loaves; cover and let stand 10 minutes. Serve with potatoes and beans. Makes 4 servings.

PER SERVING:

  • 455 Calories
  • 18g Fat (6g Sat Fat)
  • 100mg Chol.
  • 805mg Sodium
  • 39g Carbs
  • 4g Fiber
  • 34g Protein

Recipe Credit: Better Homes & Gardens One-Pan Recipes

 

Meal Prep Monday

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This weeks meal prep looks a bit different but it’s DELICIOUS! It will last quite a while too because I was able to make 22 total meals for the hubs and I PLUS 7 meals for the kids.

Here we have BBQ Sloppy Joe Cups with Brussels Sprouts (recipe link below). Mine look a bit empty because I’m only eating 2 cups per meal (they’re very filling) and Jonesy (the hubs) is having three. He has 1 cup of brussels sprouts and I have 3/4 cup.

After spending $55 on 5 meal preps last week because I was too tired to prep myself, I thought I would tally this one up and see how much each meal costs when I make them myself.

I am including the 7 meals for the kids because those count too, right? I spent $81.04 on everything and that includes the foil muffin cups, the milk, eggs, of which I have extras of all.

$81.04 / 29 total meals = $2.79

Crazy huh!? If you were ever unsure about whether or not meal prepping was worth it or if you could afford it, here’s your proof.

For my serving size (2 BBQ cups & 3/4 cup of Brussels Sprouts) the macros are…

447 Calories
59g Carbs
14g Fat
23g Protein

!!IMPORTANT NOTE!! I make my Sloppy Joe Cups with a sugar free BBQ sauce which I was able to find at my local (healthier) grocery store, Sprouts.

The recipe (for 12 sloppy joe cups) can be found at the link below.

https://sarahjonesfitness.com/2016/05/29/bbq-sloppy-joe-cups/

ENJOY!

October Goal Setting

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Have you set your October goals yet?
Some of you may not be monthly goal setters but if you’re having a hard time along your fitness journey, it may be a good idea to start.
Setting realistic, attainable goals each month or even each week is an instant motivator. And when you hit those goals, WATCH OUT NOW! You become even more motivated to continue forward with new goals for a new week or month and crush those too.
Your goals don’t need to be crazy and you certainly don’t want them to make you want to quit before you even start.
Here are some examples of smart goals…
1. I will workout 5 days a week this month.
2. I will not have cheat DAYS, only 2 cheat MEALS a week.
3. I will drink at least 40oz of water each day.
4. I will have more self love.
Here are some examples of goals that may be too intimidating and cause you to quit…
1. I will workout 2 times a day, every single day, this month. NO REST DAYS!
2. I’ll juice 4 days a week, each week, this month.
3. NO CARBS!
Come on now, don’t torture yourself. Health and fitness doesn’t have to be miserable. Really, it’s true! If you’re having trouble getting started on your journey or if you’ve found yourself stuck, please message me. I would LOVE to help you.
 
HAPPY OCTOBER!

Meal Prep Ideas

Recently I purchased a weeks worth of meal preps instead of making them myself. The great thing about ordering from a meal prep company is that you can mix it up.

Here are a few of the meals I ordered and I also have a Chicken Teriyaki, Yams and Brussels Sprouts prep that isn’t pictured but that’s another combo idea for you.

CHILI COCONUT CHICKEN with Mixed Veggies and Cilantro Rice.

SKIRT STEAK with Baked Potatoes and Asparagus

SALMON with Brown Rice and Asparagus


I was worried about how well the salmon would taste after frozen but it was still very good.

When it’s time to pull out a meal prep that’s been frozen, I put it on the counter for about 3-4 hours to defrost and then into the refrigerator until I’m ready to warm it up.

If you have meal prepping questions or ideas, please feel free to share. 

Managing Chronic Pain Naturally

If you don’t know by now, I suffer from chronic pain caused by Multiple Sclerosis (MS) and Syringomyelia (SM). I am often asked how I manage to do what I do each day while living with two very debilitating and painful diseases. And in addition, how I manage without the aid of medication.

I will first say that each person with MS and SM are very different patients. The way MS attacks one person can, and usually is, completely different from the way it attacks someone else. Same goes with SM and the severity of the syrinx and the speed of progression.

Part of me believes that I am very lucky to feel the way that I do considering everything, and another part of me would like to believe that the mental and physical fight I put up each day is actually helping me feel better.

There are two very important things that I do to help manage my chronic pain – EXERCISE and Reduce STRESS. I’ll also share below a third and fourth option that I don’t personally use/follow to help with chronic pain but ones that I’ve heard have worked wonders for others with chronic pain.

REDUCE STRESS

Try to maintain as much of a stress free life as possible. I know that’s tough in general and even harder when you’re in pain and unable to relax. Stress increases the body’s sensitivity to pain so managing your stress is a natural way to help.

EXERCISE

Another option and one that I’ve followed since 2009, is exercise.

When you exercise you’re boosting your endorphins. Endorphins are brain chemicals that help improve your mood while blocking pain signals. I started working out right after my diagnosis in an effort to make my body as physically strong as possible so if/when something neurological were to happen that I couldn’t control, at least my body would be strong and healthy to fight back in the best way possible.

There are so many benefits to exercise and I believe everyone should incorporate some sort of fitness routine into their life, no matter what. I think that’s obvious since I’m a Personal Trainer and live my life helping others feel healthier, happier and stronger through fitness.

I do not follow/use the next two options below but they may help you naturally manage your chronic pain. I have friends who have had great success with each.

MEDICAL MARIJUANA

I’ve heard really great things about medical marijuana for pain management. Someone very close to me uses medical marijuana for their pain and was able to stop taking all of their pain medication so I think it’s definitely a good option to look into.

THE ANTI-INFLAMMATORY DIET

The Anti-Inflammatory Diet involves eating a lot of veggies and fish, some fruits, limited amounts of dairy and whole grains and very little red meat, flour and sugar. I know many people with MS and chronic pain who follow this diet and have had great success.

Bottom line, this is your journey. Find the path that works best for you and don’t let anyone try to tell you that their way is the best way. We are all different, we all respond differently to medications and natural remedies and we all have the right to choose.

 

Protein

How important is Protein? It’s so important that without it, we could die or become severely malnourished.

All of your enzymes, cell transporters, blood transporters, all your cells scaffolding and structures, 100% of your hair and fingernails, much of your muscle, bone and internal organs and many hormones are mostly protein.

Makes sense now why Protein is so important.

The Recommended Daily Allowance (RDA) for Protein is 0.8g per kg of body weight (0.4g/lb) for the sedentary adult. For strength athletes that number increases to about 1.2-1.7g per kg of body weight(0.5-0.8g/lb) and for endurance athletes the RDA is 1.2-1.4g per kg of body weight (0.5-0.6g/lb).

There are many different factors that play a role in how much protein you should be consuming each day. Some of those factors are…

  • Age
  • Sex
  • Activity Level
  • How many total calories we eat/need
  • Our carbohydrate intake

Finding the right amount of protein to consume can involve a bit of trial and error. The RDA’s provided above are a good starting point. Determine which category you fall under and begin there. I personally consume a little less than 1g of Protein per pound of body weight.

For those who have a plant-based diet (Vegetarian or Vegan), you’ll have to work a little harder to get more protein from a mix of different sources in order to meet your protein needs.