Guide: Fueling Your Fitness with THM

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

This is your go-to guide for fueling your workouts  on the Trim Healthy Mama (THM) plan.

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The journey to where I am today began first with my passion for fitness. I joined my local YMCA when my daughter (now 4.5) was about 6 months old. I started going to swim as my workout, and soon got into group fitness classes. Strength training, Zumba, yoga, cycling, TRX – you name it, I was trying it. At first, I was losing weight consistently, but a few months later I plateaued even when I was working out more.

After being frustrated and stuck at the same place for months, I began my journey with THM. Around that same time, I became a fitness instructor (AKA working out a LOT more). It took a few months, but I finally hit my stride with being a fit, trim, AND healthy mama.

1. Timing is everything. We all know we’re supposed to be eating every 3 hours, and with fitness that rule is even more important. You should have a meal 1-2 hours prior to working out, and have a replenishing meal or snack within an hour of working out.

My go-to post workout snack is a Vega Sport Protein smoothie. Vega is a vegan protein, and its flavors are stevia based. The stats for a half scoop are 1.5g fat, 1g net carbs, and 15g protein. I place a half scoop into a Blender Bottle with water after my workout and shake it right up. [*NOTE: I believe Vega is still considered a personal choice because the peas are not sprouted. In this instance, I take it because I believe it will do more good than not in my case.]

2. Match your fuel to your workout. This one is really important – in order to perform your best during your workout, you need to know what type of fuel will be best.

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For cardio-heavy workouts such as cycling, running, tabata, etc. an E meal will give you the most energy during your workout. You don’t want to feel weighed down while doing cardio, the heavier carb ratio helps fuel your muscles and increase endurance during your workout.

Oatmeal is FANTASTIC for cardio workouts. I have multiple recipes for overnight oats, which are all E’s and easy to throw together with a little prep. If you’re OK with dairy before cardio, then cottage cheese, yogurt, or a kefir smoothie are also great E options with lots of protein. I like to mix a Tbsp of fat free cottage cheese into an Oikos 000 yogurt and have sprouted toast with jelly and fruit on the side with coffee or green tea.

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For more strength-based or low impact workouts (such as weight lifting, yoga, barre, pilates, or similar), go for a Deep S meal prior to your sweat session. Dairy-heavy S’s can cause bloat during a workout, so try to avoid them.

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My go-to meal prior to low impact exercise is eggs, bacon, avocados with nutritional yeast, and coffee with collagen. I do have half and half in my coffee, but it’s not enough to weigh me down during my workout (and I usually consume this over an hour before my workout).

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For a combination of strength and cardio, I find it best to go with a FP protein shake. It’s light, but filling, and keeps my energy levels up while I get my sweat going. This meal type is also good if you’re someone who wakes up early and goes to workout first thing in the morning. My rule is not to workout on an empty stomach, but there are a few days during the week where I’m up early to sweat and my stomach hasn’t quite caught up with me. On those days, a shake is just enough to get me going.

My basic skeleton recipe is 1 scoop of whey protein isolate, 2 Tbsp fat free cottage cheese, fresh or frozen fruit of choice, vanilla, 1 scoop of collagen, water and/or unsweetened almond milk (I usually do about 1/2 c of each), and sweetener of choice to taste. It’s the perfect pre-workout energizer for early mornings!

3. Know how to recover. Just like fueling prior to your workout is important, recovering and re-fueling post-workout is equally important.

Carbs fuel your muscles for hard work, and they also help your muscles recover while boosting your energy. After a tough cardio and/or strength workout, I go for a big E meal with lots of protein. The protein helps you recover, while the carbs build your muscles and give you an overall boost of energy (after you come down from that post-workout endorphin and adrenaline rush).

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Like I said – pack. in. that. protein. What many people miss with E meals is the protein, then they end up feeling hungry an hour later. My post-workout lunch is a sandwich on sourdough packed with turkey, Dijon mustard, lettuce or sprouts, tomato and onion with a pickle wedge, fruit, veggies or other on-plan sides (pictured is 1 c of salted Skinny Pop and 2 Tbsp of my FP Everything Bagel Dip with grape tomato dippers), and a big Good Girl Moonshine (pg.  397 of the Trim Healthy Mama Cookbook). Hydrating is important for muscle recovery as well, so make sure you get those fluids in to prevent soreness tomorrow.

If the end of your workout is an hour or more until your next meal, go for an S meal to fill you up. There are many ideas you can go with for an S meal, and the same basic rules apply: pack in the protein, get a mix of fruit and veggies, and sip that water/GGMS.

There you have it! My guide for fueling your fitness with THM. These make seem like small tweaks, but trust me when I say they will make all the difference in your routine.

Prep Don’t Fret! Challenge: Week 2

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Welcome to Week 2 of the Prep Don’t Fret! Challenge! This week is full of freshness and easy-to-make meals.

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Your breakfast make-ahead this week will be overnight oats. These are incredibly versatile, and you can make them on Sunday/Monday for the whole week. I also love making them in wide-mouth Mason jars for mornings on-the-go. If you need to order the whey protein isolate, you can do so through this link. However, Sprouts carries unflavored pure whey isolate in their bulk section for an excellent price if they are convenient to you.

Check out these variations to use throughout your week: blueberry lemon, brownie batter, chunky monkey, coconut chia, and almond butter & jelly.

Your Dinners/Rollovers this week will be:

  1. Salmon en Papillote – prep to the wrapping stage up to 1 day ahead of time, then bake as directed. Yes, you will need a lot of salmon this week. I love buying a big plank of it from Costco – it’s always fresh, and they take excellent care in butchering it. All you have to do is filet it into portions.
  2. Salmon Niçoise Salad – you’ll use that leftover salmon here for these beautiful lunch or dinner salads! Good news is, most of the prep is already done after you cook the salmon. You can boil the eggs up to 2 days ahead of time (but make sure you peel them right away! Just leave them whole after that). All that’s left is to assemble the salad right before serving.
  3. Lamb Spanakopita Burgers – prep the tzatziki ahead of time – you’ll need it for this meal and another throughout the week. I put these burgers on top of salad for an S meal with lots of greens (plus it eliminates the need for a side). You could also wrap these in a Joseph’s Pita (just half for a THM S meal). Either way, the burgers are easy enough to make the night of.
  4. Chicken Tabbouleh Salads – prep the tabbouleh up to 2 days ahead of time. Grill the chicken up to 5 days ahead of time. You can also use the leftover tzatziki from the spanakopita burgers as the dressing, and add a little mint to it the night of serving. These salads are great as a quick, light dinner or lunch.

Here is your Weekly Menu Planner for this week. And here is your Printable Shopping List for this week – don’t forget to add the ingredients for your oatmeal variations to the list!

Prep Don’t Fret! Challenge Week 1

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

I am so excited to share this meal prep challenge with you guys! Prepping meals ahead of time has made my hectic life so much easier. Dinner has been a breeze, and breakfast has been a no-brainer.

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Here are the specifics of the challenge…

I’m providing you with the links to the recipes for this week, a menu planning template, and a shopping list based on these recipes. I have planned 4 dinners and one week’s worth of breakfast for you. You will print off the shopping list, mark off what you already have in your cabinets, and snag the rest at the store. Then you’ll print off the planning template and plan these meals throughout your week (remember dinner leftovers can become fabulous lunches too!) on whichever days you want, and fill in the holes with leftovers or any other plan you want to make. All that’s left to do is follow the recipes and pick your prep day! I found it really easy to prep 2-3 meals in one day (for me that day was Sunday, but it’s your choice) and reheat when we were ready.

Here are your recipes:

BreakfastPaleo Sausage and Veggie Omelette Bites (THM S) If you’re following THM, follow the recipe as-is for a perfect S breakfast every morning. You can remix them with sour cream, cheese, salsa, or any other S-friendly toppings you desire. Prep the complete recipe, and store them in gallon bags in the fridge until you’re ready to eat. Reheat them in the microwave for about 30-45 seconds at a time until thoroughly heated.

Dinners:

  1. Sunday Bolognese (THM S) – Prep the recipe completely, and reheat it by gently heating it in a sauce pan with a lid on low heat until warm and bubbly. Serve with spiralized zucchini or Dreamfields noodles. You can add a side salad (add those ingredients to your shopping list!) or any one of my S-biscuit recipes (make sure they’re on your list also, if needed).
  2. Clean Eating Shepherds Pie (THM E) – Prep the recipe up until oven baking, cover the top with plastic wrap. When you’re ready to eat, take the plastic off and switch it for foil. Bake covered for about 25 minutes, then remove the foil and bake about another 15-20 minutes or until browned and bubbly. You can add another E-friendly vegetable side, if you like, but this meal is very hearty and it isn’t necessary.
  3. Crockpot Fiesta Ranch Chicken Tacos (THM E) – Crockpot meal! Prep the chicken in its entirety and store in the fridge until you’re ready to eat. Heat it gently on the stove, microwave, or warm it in the crock. You can also remix this as a salad for lunch or dinner another day during the week.
  4. Low Carb Chicken and Spinach White Pizza (THM S) – This meal you can prep the night of, and it doesn’t take a ton of time. Follow the recipe for the low carb pizza dough, and you can either use my flavors here or choose your own (add those ingredients to your list!). You can also add a side salad with my Buttermilk Ranch Dressing.

That leaves three nights during the week where you can fill in your holes with leftovers or your own choices.

Print off your Weekly Menu Planner to plan out your meals this week, then print off your Week 1 Shopping List. I included ALL ingredients needed in the above recipes, so feel free to mark off what you already have in your pantry then pick up the rest on your shopping trip.

If you have any questions about the challenge, feel free to post them here or join us on Facebook.

Now get to prepping!

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Meal-Plan Monday: Oct. 17 -21

Happy Monday, again!

I have lots of fun things on the menu this week. You’ll see my Halloween spirit shining through, because I can barely contain it anymore.

  • Monday, Oct. 17  – All-beef Halloween-themed mummy-dogs. I enjoyed a few of these with some Parmesan Whisps on the side.
  • Tuesday, Oct. 18 – Homemade gluten-free chicken tenders and mashed cauliflower.
  • Wednesday, Oct. 19  – Butternut squash and apple soup. I had this on the menu last week, and we ended up having leftovers that night instead.
  • Thursday, Oct. 20 – Nacho-stuffed jack-o-lantern peppers. I keep seeing the jack-o-lantern pepper idea on Food Network, so I’ll try it and report on if it’s actually worth the effort.
  • Friday, Oct. 21 – “S” style turkey dinner. I have a few turkey breasts, to which I’ll make some S-friendly dressing and green beans to accompany it.

I’m starting to test Thanksgiving meal ideas – This week I’ll do “S” style (which I figure many people will try to do on the real day), and in a few weeks I’ll switch it up for “E.” A fellow blogger I roll with just added a really tasty looking recipe for homemade cranberry “sauce” last week, which I want to try. I completely hate cranberries (especially that canned jelly), but I will go out on a limb for y’all. I’m also feeling like making a Halloween-style trifle this week with homemade pudding and chocolate cookie crumbles. Stay tuned!

Mealplan Monday, Oct. 10-14

Happy Monday, folks!

Georgia has finally gotten a taste of Fall, and I couldn’t be happier. Bring on cooler weather! You’ll notice my menu is beginning to reflect the transition.

  • Monday, Oct. 10 – I’m finally making the stuffed acorn squash I planned to make last week.
  • Tuesday, Oct. 11 – Stuffed pork loin with roasted cauliflower.
  • Wednesday, Oct. 12 – Apple and butternut squash soup.
  • Thursday, Oct. 13 – Zucc-ghetti and meatballs with antipasto salad.
  • Friday, Oct. 14 –  Quiche Lorraine and salad.

I’m going to do some baking in the kitchen as well. My daughter’s birthday party is this weekend, and she wants some kind of cake (really, she says a different one every time I ask). I’m also thinking of doing a pumpkin version of my Trimeos. I may throw in another fat bomb ice cream, since we inhaled the last batch already. So be on the lookout!

What are your meal plans this week?

Have an awesome week!

Meal-Plan Monday: October 3 – 7

Happy Monday, y’all!

I know meal-planning isn’t many people’s strong suit – I wouldn’t even call myself a planner. Which is the perfect reason for starting this series!

I’m a self-proclaimed shopaholic, especially when it comes to groceries. I don’t know what comes over me in the grocery store, but I am absolutely mesmerized by the beautiful food, pantry items, and new items to experiment with. All of this almost always results in me buying too much food. Being the penny-pincher at heart that I am, I hate to have waste, which has been happening a lot lately. Leftovers that don’t get eaten, food that’s never used and goes bad, etc. it hurts my heart!

In an effort to recognize this problem, and hopefully resolve it, I present to you Meal-Plan Monday. Every Monday  I will present you with my meal plan for the week, linking recipes when possible, and I will post my own recipes as the week goes on (which I’ll link here at the end of the week).

Without further ado, I give you my meal plan:

  • Monday, Oct. 3 Arroz con pollo (Spanish chicken and rice). This will be a one-pot meal, and a THM E.
  • Tuesday, Oct. 4 –  Cheesy spaghetti squash alfredo with shrimp. This is a THM S.
  • Wednesday, Oct. 5 – Chicken Tabbouleh Salads with quinoa and roasted sweet potatoes. This is an E.
  • Thursday, Oct. 6 –Turkey sausage-stuffed acorn squash. This is an E.
  • Friday, Oct. 7 – Fathead pizza and Greek salad. This is an S.

There you have it folks! What day do you meal-plan and shop? Are you a good planner?