Category Archives: Inspiration

6 tips to making meal prep a breeze

6 Tips To Make Meal Prep A Breeze

Meal prep is what will you set you apart from the rest of the world when it comes to making the time to prioritize health and fitness in your life. The 6 tips will be game changers for you if you struggle with time!

Time is always everyone’s big struggle. “If I only had more time.” Sorry about your luck, but everyone from the corporate executive to the mom with four kids to the single twenty something grad student all share the exact same amount of time.

It’s not more time we need…it’s making the most of the time we have and one of the best ways to do that is to schedule it.

Yes, schedule your health and fitness time. Let’s face it, if your health sucks, so does everything else in your life. Maybe not today, probably not tomorrow, but ignore your health long enough and everything else will go with it.

Time for making healthy meals is one of the areas that my clients always find challenging when we start together and with a few simple tips, they become time shifters!

Meal Prep Tips: 6 tips to make meal prep a breeze!

  1. Schedule The Time
    There are two times you need to schedule. In the evenings to prepare lunch, breakfast and snacks for the next day. A block of time on Saturday or Sunday (or whenever you enjoy a day off) to batch prepare food. You won’t need more than 20 minutes an evening or 2 hours on your free day.
  2. Design A Menu
    For me this was HUGE! I lay out in menu form what my families meals will look like for the coming week. (I actually do two weeks at time). This guides me for my shopping needs, my batch prep time and saves a lot of time and ‘last minute mistakes’, “There’s nothing to eat”
    There’s always something to eat when you plan it, make it, prepare it.
  3. Storage
    Don’t overlook this super simple fact of life. Having the proper storage containers makes EVERYTHING about meal prep easier. From portion size, to convenience, having great storage containers that can go from the fridge/freezer to the microwave and be your plate saves time and
    money!
    I use the “FitPakcer – Meal Prep Containers” pictured on the left and centre [AF]. There are lots of different options available.6 tips to making meal prep a breeze Fitpacker
  4. Pre-Packaged Healthy Foods Can Help
    Pre-cut vegetables, microwave veggies, rice, pre-cooked chicken, turkey…all of these can come in handy and really cut down on prep time. But, make sure you read the labels. You want just the pure food that is on the label with minimal additives and preservative and NO ADDED SUGAR!
  5. Shop Smart
    Foods and supplies that can be bought in bulk are the way to go, but you can’t always do that with fresh foods and you need to buy a couple of time per week. I shop for bulk items whenever I can so that my quick trips to the grocery store are just that.
    Make a list and stick to it that is designed from your menu. This will save you time and money.
  6. Make It A Family Affair
    I involve my kids and my husband in our meal planning and the prep. The kids love having input into what the menu will be for supper and for their lunches and the extra hands on batch prep days makes for less time in the kitchen and more time for play and fun!

I guarantee when you use these 6 tips to make meal prep a breeze you will save time and money and it won’t take long before it becomes fast and second nature!

Do you use any of these tips already?  Let me know how it works for you and what other tips and tricks you use to stay pin track.

If you haven’t used any of these, try it and let me know how much of a game changer it is for you!

 

Health and fitness became a priority for Brett Young.

Say Hi To Mr. Brett Young

Meet Brett Young. This guy is awesome!Health and fitness became a priority for Brett Young.
I’ve known Brett for a few years now. It all started back when I was active on the Walt Disney World Mom’s Panel and doing a lot of promotion of two of my passions at the time…Disney and running.

Brett and I first connected on-line through our mutual interests of Disney and running but most of all, health and fitness in 2011. Brett had already begun a transformation, but the Brett I met then, is not the Brett we all see now!

CAN YOU SEE THE DIFFERENCE!!

Brett made a choice…and amazing choice it was. This was Brett 9 years ago when he made that choice. It was a very simple choice. In his own words;

“9 years ago, today, I made a bet with myself. Change something. Do something. Anything. Why? I was sick and tired of being sick and tired. Tired of walking up stairs and having to stop to catch my breath. Sick of having to keep adding notches to my belt. Tired of buying big graphic shirts so that I could camouflage what was underneath.”

I’ve watched Brett’s journey both online and in person. I was at a running expo and I heard a voice ask, “Carrie Burrows?” It was Brett and we were finally meeting in person!2000 people at a RunDisney Expo, a 1200 mile journey to run 26.2 miles and 2 Canadians are able to meet in real life. What are the chances of that!!

I’ve even had the pleasure to run with him. #JustKeepRunning

Brett is an absolute inspiration. 9 years ago when he made that bet with himself it didn’t matter to him it might take time to make his transformation…what mattered to him was the end results and to Brett, those results never end. He knows that it was lifestyle choices that he was giving up 9 years ago and that it is lifestyle choices that he still enjoys…just different ones.

Now Brett enjoys the lifestyle choices that come with a love of health and fitness. The choices that allow for greater longevity and more enjoyment.

What he has done is nothing extraordinary. It was lots of little changes that made a BIG difference. Once again in his words;

“Change something. Move forward. Walk the perimeter of a gym. Now jog. Now run. Move forward. Eat different. Eat fuel. Eat balanced. Move forward. Get injured. Deal with it. Move on. Move forward. Challenge yourself. Get scared. Train harder. Run a half marathon. Get less scared. Sign up for a full marathon. Get scared. Train harder. Move forward. Get injured. Deal with it. Run a full marathon. Take it to #RunDisney. Don’t be scared. Move forward. Train harder…Be consistent. Keep training….Move forward…..one day at a time.”

How Did He Do It?

Here is the exact secret to Brett’s transformational journey.

  • He ate the right foods to fuel his body.
  • He exercised.
  • He said good-bye to old negative habits.
  • He embraced a new healthy lifestyle.
  • He kept (keeps) going.

Was every step of the journey positive and perfect? No. Not at all. But when he stumbled, he got up, dusted himself off and picked up where he left off.

He never quit. He didn’t fail.

I am so proud of you Mr. Brett Young! You are a true inspiration!!!

Health and fitness changes are what has made Brett into who he is now.
To learn more about Brett, follow him on Instagram and Twitter.

Here are links to the pictures used:
https://www.instagram.com/p/BPWTa-TAord/
https://www.instagram.com/p/BPfLvvkgNHm/

FULL DISCLOSURE: Brett is not a client of mine and he didn’t use any of my services to reach his goals. He did what you can do. He made a decision to change.

To learn more about your health and fitness option, visit the resources available on my site by clicking on the “Resources” tab above or here: http://carrieburrows.com/weightlossprograms/

 

January 17th is officially Ditch Your Resolutions Day so you could do that or you could think about why you made a resolution in the first place.

Ditch Your Resolutions Day

Happy “Ditch Your Resolutions Day.”

Yup…it’s actually a thing. January 17th is the day set aside for all you well-intentioned resolution makers to throw in the towel and forget that those last 17 painful, uncomfortable and deprived days.

Too bad…science says it takes 21 days to create a new habit or break an old one…you are so close!! But, why put off till tomorrow when you can ditch your resolutions today.

I’m not much of a resolution setter as much as I’m a reflective person. I look back at the last year, figure out what I liked, didn’t like. What I want more of, what I want less of and I go from there.

I’m actually against New Year fitness resolutions. Who wants to decide that January 1 is a great day to start getting healthy? The gyms are packed!

Everyone involved in the shady side fitness industry is launching their new, “NEVER BEEN SEEN BEFORE WEIGHT LOSS MIRACLE POTION”…no thanks.

Worse, that kind of stuff kills the information stream of the legitimate fitness pros that actually offer solid programs based on science and facts.

STICK WITH IT

If you did make a fitness resolution…just keep going! Don’t quit….even if it’s hard. As the quote has been attributed to Winston Churchill says, “If you’re going through hell, just keep going!” It will get better, easier. Hell is no place to stop! STICK WITH IT

Remember why you decided to make the resolution. Get healthy, get fit, lose weight, lose fat, get sexy? It doesn’t matter why you made it…STICK WITH IT!  You had to want to change fro some reason so keep going.

Don’t expect to be perfect…just aim for it. You’re going to make mistakes, give in to cravings, miss a workout but that’s no biggie! Those are speed bumps…they slow you down, but they don’t stop you. STICK WITH IT!

IT’S A LIFESTYLE

 

Let’s say you buy a lottery ticket and tomorrow morning you wake up to find out you won 50 million dollars.

You would get rid of your old car for a new one. Probably get a new house or a second home in some amazing location. You would probably upgrade a lot of things in your life.

Would you refer to your new way of life in temporary terms?

Of course you wouldn’t…it would be your new lifestyle. Out with the old, in with the new. New thinking, new outlook, new priorities.

That’s what health and fitness improvements need to be seen as. Not a temporary change, but a new awesome lifestyle.

You wouldn’t cry over giving up your 7-year-old car for a new one so why would you need to go back to garbage food when you can have great food!

You’re giving yourself an awesome gift…improved health. You can do it, stick with it. Don’t ditch your resolutions. Leave that to someone who doesn’t care about their health.

If you’ve fallen off your weight-loss wagon and need a boost, just head over to the free resources on this site…there’s a few plans there that can get you fixed back up in a hurry.

Free Guides / Resources

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.

Meet Joni

I am so proud of Joni.

She is the real deal. Down to earth, funny, smart and a self-proclaimed foodie.

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.

Joni has a stressful career (lawyer)

She is a Mom to 3 little ones.

Her husband works shifts.

She also runs her own business (after being a full-time lawyer) focusing on helping others.

She is active with her children and her community.

To say her life is full, is an understatement BUT she makes it work.

She multitasks like a boss.

Not too long ago, Joni made her health a priority. She wanted to feel better.

Eating healthy is something she does for herself and her family.

She carved out what time she had left in her day or she got up a little earlier to fit in a workout.

Joni made it important. She made health and fitness a priority.

This girl could’ve come up with reason after reason why she just couldn’t but decided that it was more important that she gave herself all of the reasons why she should!

Joni looks fantastic!!!!!

  • She didn’t suffer on some crazy juice diet.
  • No ridiculously long workouts.
  • She ate real food that she fed to her family.

Look at that smile!!!!

Wherever you are, just know you can do something.

“if you don’t quite believe in yourself yet, that is ok. You can borrow our belief in you until you get there!”  ~Joni

Wise words Joni!!!

I want this to motivate and inspire you.

Take action, any kind of action.

You Are Worth it!!

Not another Motivation Monday Post ?!

YES, another one!!

WHY, because it’s Monday and someone might need it right now.

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Don’t get trapped in that negative mind warp thinking you will never reach your goals.

YOU WILL and YOU CAN but you actually have to do the work.

Small daily changes lead to big wins!

The fact you aren’t where you WANT to be should be motivation enough to get going!

You can talk yourself into or out of anything!!

Look around this blog, I have tons of free resources to get you started.

Stop making excuses and start taking care of yourself!!

Stay strong my fit friends!!

Talk to you later.

WATCH this video. It will help get you motivated!!!

What’s your story?

We all have a story.

If you’ve been following me you should know who I am – if not, read my post
Who I am and what I believe – I spell it all out there.

I listened to a great Sermon yesterday and some of the points of the message spoke to me on so many levels.

I have been blessed to have been able to work with thousands of people and so many of them tell their story and highlight the hurt or sadness in their life.
I get it.
Life is hard and terrible things happen and those things stay with you.
When my Mom died on my 20th birthday – (yes she passed on my actual birthday) I had a choice; fall into a deep hole of depression, sadness, anxiety or continue living. I had so many people ask “How were you able to go back to school”, “How were you able to go back to work.” Simple…I had to.
There were no other options. I also knew that my mother would’ve been so disappointed in me if I didn’t. The thought of disappointing her after she was gone was still heavy on my heart. It gave me the drive. It gave me the push to make her death part of my life, not my entire story.
In the Sermon, the Pastor said;
“The beginning of your story doesn’t need to look like the end of your story”
Sit with that for a minute.
Wow!
So what does this have to do with health and fitness?!
Everything.
Where you are right now is not where you need to stay.
You are the only one that has the power to change you!
If you have been a chronic dieter and the scale keeps going up and up, then you’ve been using the wrong tools, systems, strategies. That stuff is easily fixed.
You are in charge of your comeback.
Right now, I’m your coach and here’s what I’m telling you;  “Get your mind right, get back in the game in the second half and use this new new playbook and I guarantee, you’ll win!”
I am here to make sure you ……???????
If you keep trying to come up with your own rules of the game, or looking for short cuts on how to win the game you will lose each and every time. You already know that because you’ve probably experienced it.

This is your locker room pep talk.

When you get knocked down, you get back up.
You work with a team to go farther, faster.
You do the work, you follow the play book and you win.

You get to design your hero’s journey.

It can suck or it can be an epic tale!

  • Believe that your best self is a real thing.
  • Stop trying to look for short cuts, there aren’t any.
  • If you do some work, I guarantee you will feel better about everything.
Never give up on you.
Create incredible comeback story.
Inspire others to have their own amazing comeback story.
Make this your FIGHT SONG!

If you don’t believe that there is more for you, then there isn’t.
Love you!

Carrie

Do you want to lose weight? Do you want to look and feel better?
Do you want to tone up and slim down now, before the holidays?

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

10 Steps To Easier Weight Loss

changeYou want to lose weight. You want to get healthy. You are confused because there are so many options available and so many different experts telling you how to do it. Where do you begin?
Well, read through these 10 tips and you will be well on your way.

1. Set Various Goals

Losing weight might be the ultimate goal, but it shouldn’t be the only goal. You should set several goals that lead to the ultimate goal. Small incremental goals that when achieved automatically lead to the big one. Eat vegetables with every meal. Drink a gallon of water. Sleep 7 hours…each of these small daily goals will get you where you want to go and they show a complete sense of accomplishment, which has a powerful psychological impact.

2. Surround Yourself With Positivity

Surround yourself with positive people, eliminate negative aspects from your life and seriously look for the bright side of everything. An emotionally healthy environment makes it easier for you to shoot for your goals because you will feel the support and when you have ‘down’ moments or thoughts, positive people that are supporting you will prop you up. Get an accountability partner, preferably someone on the same journey.

3. Rethink Rewards and Punishments

Food is never a reward and exercise is never punishment. The idea that you should reward yourself with food is crazy. “I did 500 burpees this week so I can have dessert” is purely broken thinking. Food is energy and nutrients for your body, plain and simple. Put garbage in, you look like garbage. Exercise is one of the best forms of self respect there is. You are giving yourself the gift of good health and fitness, that is a reward for longevity, never punishment.

4. Meditate /  Breath Deep

Taking a few minutes at the beginning of your day to sit quietly and clear your mind is a great way to gain focus on what really matters throughout the rest of your day. Deep breathing has a calming and de-stressing effect and combined with meditation has a powerful outcome.

 5. Stop Concentrating On A Calendar

While goals with a set date for achievement are vital, don’t get discouraged when you miss your goal. You didn’t gain the weight in a month, so stop thinking you’re going to lose it all in a month. When we look at a calendar we don’t see the long term picture that great health and fitness is a long term plan. It’s a lifestyle change that is more important. A 30 Day Weight Loss Challenge is a great kick start to your new lifestyle, but it doesn’t end on day 30…in reality that is just the beginning.

6. Identify Your Weak Spots

Identify the places, people and times that get you into trouble and stop or change them. If you have a friend that is crappy and negative all the time, move on…they aren’t going to help you or your mindset. If a particular restaurant has a dish that you love but you know is horrible nutritionally, don’t go there. If the evenings are troublesome for you and your health, be prepared with healthy snacks or change your routine completely so that you are busy during that time.

7. The Scale Is Not Your Friend

You tend to think of your weight as good or bad based on what the scale says. How you look and how you feel is far more important a better gauge of success. Are your clothes fitting better? Do you look thinner and feel stronger? Those are true measurements that go beyond numbers. Muscle weighs more than fat so as you drop the fat and increase lean muscle the changes won’t appear on the scale nearly as well as they will appear on your frame in the mirror.

8. Be Honest With Yourself

Don’t accept excuses or tell yourself, “It’s OK to have a cheat meal.” What is your goal? Think in terms of an employer.  If you were paying you for the work you we’re doing would you accept less than the best? No, you would demand a better job day in day out. While you maybe hard on yourself you will become a better manager of your success and eliminate your failures.

9. Foods Are Good or Bad…Deal With It

Somewhere along the line, we’ve learned to feel either proud or guilty about every food choice we make and that is a good thing because it holds us accountable. We wouldn’t send our children off to school with a chocolate bar, bag of chips and a giant bottle of Coke because we know it isn’t good for them, yet we will do that to ourselves.  Food is energy. Food is fuel. Food is nutrition. Crappy food gets you crappy results for energy, thought and performance.

10. Exercise Is Essential

Your body needs to be challenged. In the beginning, if you have led a sedentary lifestyle, a challenge might be for you to take a 20 minute brisk walk. GREAT!!! Do it. As your fitness improves, you can bring in greater challenges. Push-ups, sit-ups, weights can all be added to your routine as you get stronger and improve your fitness level. You might be intimidated by thought of going to a gym. No worries…you can gain an incredible fitness level right in your own home with just body weight exercises.

Losing weight is not hard from a physical stand point. It’s the mental challenge that kills so many good intentions. You need support and a plan for success.

If you are serious about making a wholesome change in your life, here is a great place to start.

My Breakthrough Academy – 30 Day Weight Loss Challenge will set you up for a lifetime of success because we work on the physical improvements and also the mental aspect. You learn how to change. You learn how to stay on track. You end up with an ultimate breakthrough so that you never look back and you know how to stay fit and healthy for good.

Our family of #FitFriends are there to support you, encourage you and I’ll be there every step of the way with you!

Join today for the next session!