Wednesday, January 27, 2016

My Top 5 Meal Prep Tips

Vegan Meal Prep Tips

Welcome Vegan Friends!! :)

I get a lot of questions regarding how I meal prep, and what my top tips are! SO, I decided to give you my top 5, in hopes that you will learn how simple it can be to implement in your life! I highly recommend meal prepping, especially if you have a full-time job, you're a busy mom, or go to school! This can seriously be such a game changer for your health, and really keep you on track with portion control, saving you money (no more going out to lunch everyday!), and REALLY saving a TON of time. When I would cook nightly, I would (on average) spend at least 45 min to an hour doing so--prep, cooking, and dishes/cleaning. Instead, I spend about 2 1/2 hours on average every Sunday, or whatever day I decide to prep!

That is saving about 7 hours per week...helloooo you can fit in your workout then, or homework, or work on your dream!! <3


So, with that, here are my Top 5 Meal Prep Tips:

1. Buy in Bulk: 

Go to Costco to save money, and get items like Quinoa, Extra Firm tofu, and bananas that you can break in half and freeze! There is a ton of produce there, but in my opinion, I would get most of it from Whole Foods. If you drink Almond/Soy Milk, you can also get it in bulk there as well. It's much cheaper and it does not expire fast!

When I shop at Whole Foods, I get a BIG container of baby spinach, and I'll take 2 gallon freezer bags and freeze them. I add a handful of spinach and 1/2 frozen banana to my superfood smoothie every single morning--you won't have spinach that goes bad, and you'll have a nutrient-dense breakfast!

21 Day Fix Portion Control


2. Get the Best Containers

I use my portion control containers to measure everything out for each food group: Veggies, Fruit, Carbs, Protein, Seeds/Dressing, & Healthy Fats. I love these containers because I don't have to count calories, I just follow my Hammer & Chisel meal plan.

I do recommend glass meal prep containers if you are concerned about the plastic melting, and for longevity. Glass containers are easier to clean, but they do get heavy. There are SO many options on amazon, especially if you are meal prepping in bulk and bring several meals to work with you. In that case, I'd recommend getting a meal prep bag that is insulated and can support all your meals--plastic will be lighter for hauling. This is something else you can get at Costco--there are both quality plastic container sets AND glass!





3. Make your List Ahead of Time

Meal prep for me takes at least 2 hours. I always have a list BEFORE going to the grocery store, because if I don't, shopping takes forever...and I always go over my budget. Having a list (and even pricing everything beforehand), can help you stay on task, get in and out fast, and not spend nearly as much as you would if you went into a store empty handed.

If you'd like some easy vegan meal prep ideas click here--they aren't the cleanest, but if you scroll down further on my blog, there are TONS!


Vegan Meal Prep Recipes


4. Change it Up! 

The most common complaint I hear about meal prep (besides it taking "too long," even though cooking every night takes WAY longer throughout the week), is that it's bland. Well, if you're eating clean and your food isn't slathered in sauce and salt, it's not going to taste like butter and crap. #sorrynotsorry

BUT, there's a way to make it better--do your research. There are many amazing brands out there that have "no salt added" spices. Some are: Mrs. Dash (available at Target or online), Flavor God (amazon), and my personal favorite: Nutritional Yeast (which is always at Whole Foods in the bulk section OR a shaker container, and now even at Safeway!). 

There is also Himalayan Rock Salt, which is much better for you than table salt. According to bodybuilding.com, "Rather than using the evaporating seawater technique, this salt is mined from the earth, making it rich in the 84 minerals you need to keep your immune system strong. People who drank water containing this salt improved their respiratory conditions, organ functions, and connective tissues, found a study conducted at the University of Graz, Austria. They also slept better, had more energy, and could concentrate better." Interesting, right?!

I personally love using cayenne pepper, garlic powder, and nutritional yeast for my meal prep. Also, if you add a bit of paprika and nutritional yeast to your tofu scramble, it gives it an "eggier" (is that a word?) taste, so it's more like a breakfast meal! I also add 1/4 avocado to my lunch (which is usually sweet potatoes, tofu, and veggies) to give it an amazing flavor, and some hot sauce! I am a sriracha addict, but I've cut it out for now--I use Cholula instead!

Also, you don't have to JUST have tofu and veggies for meal prep! I love using Beyond Beef Crumbles, Meatless Meatballs, ZOODLES, Engine 2 Red Bell Pepper Marinara (it's oil free!), Vegan Mac N Cheeze with zucchini instead of pasta, stuffed bell peppers, tofu scrambles, and more! If you get bored, simply try a couple new recipes for the week! :)

5. Get a Meal Prep Friend!

As lame as this may sound, you don't have to be alone in this! I actually connect with my fitness buddies online! I have two girls who are on my team, and we talk nutrition, meal prep, give recipes, offer advice, and check in with our workouts every single day. So even if you don't have a supportive spouse, or your friends don't want to come over and cook with you (you can always blast music or watch a movie while you do it!), you always have someone there for you--just a click away!

If you don't have anyone to help out, I've got ya covered! You can always email me, add me to Facebook, and message me if you have questions or want someone to help guide you on your fitness journey :)

You can email me at LaurenMcHugh14@gmail.com or check out my last blog if you'd like to apply for my LOVE YOURSELF Bootcamp that begins on February 1st! Meal prep tips, nutrition, fitness, AND personal growth are all covered :)

I hope this was helpful! If so, please share it with a friend <3

Happy Prepping!! :)


Wednesday, January 20, 2016

Love Yourself February Bootcamp

love yourself book club

It's back! My February Love Yourself: Body, Mind, Soul Valentine's Bootcamp <3

*This was my most popular group last year, and I know it will fill up FAST!

I'M ON THE LOOKOUT FOR 10 LADIES who want to sculpt, tone & TRANSFORM their bodies, minds, and souls! Give me 30-40 minutes of your day to work out, meal prep, and introduce healthy habits into your life--basically a private accountability group and self care book club!  
I've been doing this routine every single day (workouts 6 days a week) since 2016 started and the results with my confidence, self esteem, healthy plant based eating habits, and body transformation have been amazing! <3 It's time I share the LOVE!

self care group


Here’s the best part:

- You don’t need a personal trainer or gym membership
- You won’t need to count calories / points / macros and you will NOT be starving yourself! #AlltheFood

- You won’t even need to leave the comfort of your home!

On Monday, February 1st, I’ll be opening up my monthly Mind, Body, Soul fitness, health and self care online bootcamp to 10 ladies across North America. My purpose will be to walk you through the process of getting stronger, healthier, and feeling absolutely amazing about your fitness and confidence using resources that I have found worked for me and many of my team…no gimmicks, just hard work, sweat and RESULTS! This program is NOT free! But what is...my personal coaching, along with an amazing online academy we will go through TOGETHER to help you gain confidence, get organized, and bust your booty to become the BEST version of you <3

Here’s what you’ll be investing in:

- Daily structured workouts on DVD & Live Stream for the length of this February bootcamp
- 7 color coded portion control containers for every food group

- Complete custom meal plan designed for you (I have 2 plant based guides)

- Superfoods: for craving management & energy sustainability.
- Custom branded Shaker cup
- ME as your personal coach
- Access to my private, VIP Lifetime support group
- A free Bootcamp tank when you finish and send in your results!
- Challengers that submit their transformation will Win some amazing prizes
- 30 day trial to a virtual workout and meal plan database - Stream $3700 worth of workout programs from your phone, tablet, laptop, etc!


If you’ve been thinking about taking action this year…please take a minute to fill out the application below! I sincerely believe that you stumbled upon this post for a reason; and my hope is that you see this as a sign to ACT on your desire to improve your health, fitness, and personal growth! <3


Apply Below, or shoot me an email and let’s chat about whether this is the right fit for you!



As you know, spots are limited, so don’t hesitate!
Let’s do this!! :)


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Friday, January 15, 2016

Proud of my Team in 2015

Top Beachbody Coach

I am SO excited to share this with you!!

2015 was such a whirlwind for me! What started as a simple workout in my dorm room flourished into this DREAM job where I've met some of my best friends, who are really more like family.

Beachbody Transformations


What I used to think of as a hobby has transformed into my full time job, paid tropical vacations, 8 trips planned this year alone, earning a team retreat to Ottawa, losing 30+ pounds, finding my voice, connecting with fellow Disney nerds and home fitness freaks, and really finding myself.

Platinum Edge Conference


I would not be here without my amazing team of go-getters, empowering women, beautiful souls who lift me up on the daily. I found out a couple weeks ago that out of 400k coaches, my team ranked at #548 in 2015...hold the phone! I get the chills typing this because it still seems unreal to me! <3 



April 1st marks my 2 year anniversary as a Beachbody coach, and my team has HUGE goals for this year. I KNOW we will not only reach them, but surpass them because of their constant growth, and passion for helping and leading others.

Beachbody Coaching


So now that my emosh post is over, I just want to thank you all for your positive vibes since I've started this journey. You all rock, and my team is pretty FREAKIN awesome! I'm so so proud of them, and I can't wait to see where we end up in 2016!! 

:)

If you'd like to be a part of my amazing team and see what we're all about, fill out the form below and I'll get back to you ASAP <3








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Wednesday, January 6, 2016

Your VIBE Attracts Your TRIBE

fit girls

Who are you attracting into your life?

For years, I've struggled with friendships. I attended an all girls' Catholic high school, where the clicks were rampant and my introvert self did not fit in to the clubs, sports, anything really. I enjoyed writing and was on the newspaper, but I was always that chick writing about why tattoos are awesome or doing Tim Burton reviews. :P

I felt unwanted in my trench boots and heavy eyeliner. I was extremely unhappy. I was that angry vegan girl who didn't know how to stand up for herself, who was sad and it came out as hostility, who was called negative nancy all the time. :/

I know high school can just SUCK, and if you're in high school right now, know that you're so not alone! If you decide to go, college can be this magical land of self discovery. For me, after 3 colleges and downward spiraling, it was in my last year where I finally found my tribe, and more importantly, myself.




People who've known me for a long time know that I'm not exactly super social. I really don't like small talk, I have to have everything planned or it can't happen, and I can be rather quiet in social situations.

That is....until I discovered my passion. Friendship is an awesome thing. You find fellow weirdos who happen to share your interests, and you just connect. It's taken me all my life to attract my tribe, but now that I'm SO much happier, not treating my body like a trash can, and exuding self love and positivity out into the universe, I've attracted amazing women into my life. <3

Beachbody Coaching


This is for all my introverts who are told to be involved in group activities, told they are strange, or antisocial, or negative...you're awesome. :)

I'm sure you don't talk that much in public because you are listening, analyzing, and choose to not really care when mundane things are spoken about like celebrities and reality shows. That sh*t is pointless. I prefer deep discussions, real talk, goal setting, and the majority of my closet is black. I have purple in my hair, I still defend and love tattoos and piercings, I still don't talk that much in social settings, but I've found people who make me feel amazing, who make me feel wanted in their lives, who exude the same passion for LIFE, HEALTH, ANIMALS, EMPOWERMENT, awesome VEGAN food, and SELF LOVE. <3

Hey you! Smile, and let the world know how badass and amazing you are. If they don't see it, who cares. Your vibe is attracting your own little tribe--and I'd rather have a few close friends who GET me, than a bunch of acquaintances who don't. I owe this self discovery to coaching, punching fear in the face, and working on myself. It was putting myself out there (introvert though I may be), that I am able to help others learn to love themselves and become THEIR best 󾬏:)

Keep doing YOU! If you are looking for like-minded women, I am starting a Facebook group next week to see a behind the scenes day in the life of what I DO as a coach :) We support, we lift up, we HELP, and we share <3 Shoot me an email at LaurenMcHugh14@gmail.com if you want to get to know each other and maybe see if coaching can be what you're looking for!

#Positive Vibes #Coachlife

Monday, January 4, 2016

Hammer & Chisel Vegan Meal Prep and Plan

New Years Resolution

Who's ready for their healthiest, happiest, and most successful year ever?! 

I am!! Today marks the start of my Hammer and Chisel journey!! I'll be doing this all from the comfort of my living room! 100% vegan mode, no alcohol, and couple meal prepping! I'm so excited! 
The best way to follow along with me LIVE is to follow me on snapchat > > Dream4tmrw

Meal Prep containers

Yesterday I took two trips to start my vegan meal prep: Costco and Whole Foods! I know they're both very different, but I live with my omni boyfriend, so he got a lot of his meal prep in bulk at Costco. However, I did find some bulk items like quinoa and produce to start my journey!

plant based meal prep

Before I go into what I prepped for this lifting program, first it's important to know what plan I'm following. I am NOT a nutritionist, but I follow a plan created by one. However, there are only vegetarian options for this program, so I took it upon myself to make a completely plant based meal plan. Therefore, I am not perfect, I'm still learning, and if you are considering transitioning to vegan, I would definitely recommend doing your research ahead of time :) I suggest watching Forks Over Knives as your first stop!

To learn about the containers I used, and a LOT more details on how to meal prep on a plant based diet, click here. I go over portion control, what the colored containers stand for, how much of each I consume for my goals, etc!

Vegan Shakeology


Moving on! After you check out that blog on what the containers all stand for, here is a breakdown of exactly what foods I'll be portioning out and eating (this may vary as I just prepped for week 1, and I obviously don't eat all of these per day--the number next to the color tells you how many containers I consume daily):

Greens (3):
Raw Spinach, Field Greens, Baby Carrots, Bell Peppers, Cauliflower, Broccoli, Zoodles , Mixed veggies (zucchini, squash, onion, bell peppers)

Purples (2):
1/2 Banana, Melon, Mixed Berries

Reds (4):
Chocolate Vegan Shakeology, Extra Firm Tofu, Beyond Beef Protein Crumbles, Mocha Vega Sport Performance Protein, Vegan Burgers, Meatless Meatballs

Yellows (2):
Sweet potatoes, Quinoa

Blue (1):
Avocado, Raw Almonds (12)

Orange (1):
Salad Dressing (I am using Pomegranate Vinaigrette Dressing, oil free from Whole Foods), Unsweetened Shredded Coconut

Teaspoons (2): >>I use this just to cook with
Extra Virgin Olive Oil, Coconut Oil, Almond Butter (for a treat in my Shakeology)

With that, here is my vegan meal plan incorporated into my daily schedule that I made utilizing the portion control containers! This might vary week to week, but the above foods are my options for all 60 days--it's easier to stick with something where you're not constantly changing recipes (in my opinion). :)

Hammer and Chisel Daily Workout/Meal Routine:

6am: Morning Ritual--I have recently started waking up earlier in order to get my Miracle Morning in. If you're not familiar with this, read the book or audio, by Hal Elrod. It's LIFE changing! Basically, every morning you can take 10, 20, 30 min (however much time you make) to go through these things: meditation, affirmations, visualizations, exercise (stretching/take my pre workout, I use Beachbody's Energize), reading personal development, and scribing (making your goals/to-do list). This is the BEST way to start your day, every single day <3

7am: Hammer & Chisel Workout of the Day (you can follow me on snapchat to figure out what workout I'm doing daily, or email me at LaurenMcHugh14@gmail.com if you'd like to participate in this workout WITH me and gain my daily support!) Snapchat: dream4tmrw

8am: Post Workout Fuel:
Mocha Vega Sport Performance Protein with water in a shaker cup & Mixed berries (1 red, 1 purple)

10am:  Breakfast:
Chocolate Vegan Shakeology blended with Raw Spinach, water, 1/2 banana (1 red, 1 green, 1 purple)

12pm: Lunch:
Tofu Scramble, Roasted Sweet Potatoes, Salad with baby carrots and Balsamic (1 red, 2 greens, 1 orange, 1 yellow)

Tofu Scramble


2pm: Snack:
Raw Almonds (optional, 1 blue)

5pm: Dinner:
Fajitas with Beyond Beef Protein Crumbles or Tofu, Bell Peppers, Avocado (optional), Quinoa, Salsa (optional)
(1 red, 1/2 green, 1 blue, 1 yellow)

Beyond Beef Crumbles


Throughout the day: Green Tea in between meals, TONS of water :)

Beyond Beef
You can Find this brand in the Freezer Section of Whole Foods!

Total containers for the day:
3 1/2 Greens (Since I'm a Vegan, I say you can never have enough veggies, lol! If you're going to up any container, make it this one!
2 Purples
4 Reds
1 Orange
1 Blue

Tofu Fajitas
Fajitas with Tofu instead of Crumbles

Technically, you're supposed to break up your meals into 6 of them, but I have found a great balance this way. I am trying not to eat after 7, and since I'm going to bed earlier, I won't get super hungry. 

Today marks Day 1 of 60 and I'm loving this program already!!

Day 1 Hammer & Chisel

I prepped for about 5 days of meals, with about 5 "meals" per day. For the weekend, I have vegan burgers (from Costco), Zoodles with meatless meatballs and Engine 2 marinara sauce, broccoli, cauliflower, and more! I'm definitely prepared, and as you can see, I'm eating enough and it's all delicious! If you have any questions about the recipes I used (I basically just stir fried everything with portioned out oil, but I did roast the sweet potatoes and cauliflower), feel free to email me at LaurenMcHugh14@gmail.com. 

If you're at all interested in seeing exactly what it is I DO as an online health and fitness coach, fill out the application below! I will be hosting a F*R*E*E* informational group on Facebook, starting the second week of January, for a behind the scenes view on what coaching is all about! No strings attached, just all your questions answered :)

I hope this was helpful, my plant based friends!
<3

Will I see you in my Coach Sneak Peek group?!






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