Are you someone who feels the tension between what you should do and what you want to do and hopes to make better choices and decisions to enhance your long-term health? I will cover some tangible ways to revise your thinking, environment, situation, and habits for the best chances of success. People with greater self-control are more likely to achieve their goals
2023 Lea Genders Fitness Year-In-Review: The Good, The Sad & The Injured
This is the time of year I annually request you to indulge me in my yearly recap. My humble blog began in 2009 with my first-ever year-in-review and has continued every year since. While my blog and subject matter have grown and evolved, it is always fun to look back at the highlights of my year. Please stay tuned because I promise to continue to work to provide helpful running, strength training, and health topics in 2024.
As the years go by, I become more grateful for the opportunity to coach and help people grow with their health and fitness. My year reflects my joy of running, training, music, friends, and family, and while there were ups and downs this year, it has been a net positive (or I’m actively learning to view it that way)!
In February, I ran the Cowtown 10K. It’s my favorite local race! Maybe the guy behind me is saying “I got passed by a girl?!?!” hah
I coached a great group of ladies for the 10K. We all crossed the finish line happy and healthy! There are still a couple of spots for women in Fort Worth in our 2024 half-marathon training group (at the time of this post).
In March I took a too-quick trip to Pittsburgh to visit family on my way to Philadelphia for the Love Run with friends. Always great to hug my not-so-little little brother.
Ran the 7.6K at the Philadelphia Love Run and broke all my PRs in distances under a 10K. Cold weather and flat course for the (3rd place age group) win!
Philly tour with friends. It was COLD and rainy but a good time and education was had by all.
We said goodbye to our sweet Ollie. It’s always hard but he lived a long, happy and healthy life and enriched ours beyond measure. Goodnight Bubby.
We had a sauna installed in the ShredShed. It’s a dream come true for this heat-loving gal!
Relived my youth with a Yeah, Yeah, Yeah’s concert with friends.
More Yeah Yeah Yeah’s concert fun! We spent way too much time trying to get the sign behind us to switch to the concert we were there to see, but to no avail.
In May I ran a local 5K and won first overall female! You gotta love a small race!
In August we celebrated 18 years of marriage! Our marriage is old enough to be an adult!
I attended Dallas Mania, my annual fitness professional convention, to earn my continuing education credits and introductory Yoga teacher certification.
Home remodeling fun. We refinished the wood floor and designed an accent wall!
I look great for 94, if I do say so myself! (This joke won’t work next year!)
More birthday shenanigans in September. All dressed up for sushi!
Uh Oh. My warranty expired. The day after my 49th birthday, my foot started hurting. It has been a practice of patience and trust. I have been leaning heavily into upper body strength and a chin-up PR. I am not letting what I can’t do get in the way of what I can.
I started my six-month PN Level 2 master health coach certification to get NBHWC board certified.
I couldn’t run the Dallas half because of my foot, but I trained a group of runners and walkers to finish 13.1. It’s disappointing not to run, but helping a great group of women achieve this fun goal was the next best thing! I loved seeing these women accomplish their goals!
Overall, it was a great year, and I think my setbacks are teaching me essential life lessons in patience and a positive mindset. My health coaching class is stretching me in the best way possible, and I am looking forward to who I can help and what I can achieve in 2024…and getting back to running my best!
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Time-Saving Meal Prep Ideas To Fuel Your Active Lifestyle
I hope my friends in the US had a healthy and happy Thanksgiving. With that big meal (and hopefully the leftovers, too) behind us, it can benefit us to think about how we can plan our meals to make the rest of this year a bit easier amid the holiday chaos.
Picture this: No more frantic, last-minute decisions about what to eat—no more succumbing to the siren call of unhealthy takeout after a long day. Instead, envision a life where your meals are planned and prepped, aligning with your fitness goals and lifestyle—no matter how busy you are!
I used to think that meal prep was for those other people who have their life together—really together. You know the type; they make their bed daily, wouldn't dream of letting the dust settle on the baseboards, and handcraft Pinterest-worthy decorations for parties. In other words, people who are nothing like me.
I was wrong. Meal prep doesn't necessarily mean spending an entire afternoon cooking seven perfectly portioned chicken breast and steamed broccoli (read: bland) meals frozen in plastic containers like those social media moms would have you believe. It doesn't mean preparing the same healthy food (you don't love it) for seven days straight.
I thought meal planning was another activity to add to my ever-growing list of things to do; what I missed was it reduced stress in the week and made things easier in the long run. When I did a little planning and prep up front, I could reach for healthy foods more conveniently instead of hitting the drive-through or ordering takeout whenever I was too tired to cook (aka all the time).
Meal planning and prep can be as simple as cooking protein (such as chicken or turkey) in bulk for the week. It can mean getting a healthy meal delivery service, buying a rotisserie chicken and frozen veggies from the grocery store to use throughout the week, or doubling up on a dinner recipe so you have leftovers for lunch the next day. It doesn't have to be time-consuming or complicated; it just takes a bit of planning.
Meal planning and prepping is a habit and a skill. Is it your routine to plan meals or grab fast food on the go? Do you often feel too tired to think about it and want it to be easy? Do you have good intentions about eating healthy meals, but life gets busy, and you lack the energy? Join the club!
Developing the habits and skills around meal prep and planning will help you make eating healthier easier in the long run!
Meal Planning:
Set Realistic Goals:
Start small. Most people will get overwhelmed if they try to plan out every meal in advance for the next seven days. Perhaps start with planning healthy breakfasts. Remember our protein lesson? Can you hard boil some eggs or prepare overnight oats with Greek yogurt to make a protein-rich breakfast easier? Small steps are the best way to move forward. Once breakfast prep is a habit, begin thinking about lunch or dinner.
Create a Weekly Schedule:
Loosely plan your meals for the week ahead to reduce the stress of deciding what to eat daily. Cultivate a habit of spending ten minutes and making a rough draft for the upcoming week. It doesn't have to be perfect or exact, but mapping out a generalized plan can go a long way.
Balanced Meals:
Aim for balanced macronutrients (proteins, carbohydrates, and fats) in each meal. Start by asking yourself, what will my protein be for the meal? How can I add veggies, whole grains, and healthy fats?
Snack Smart:
Plan for healthy snacks to curb hunger between meals. Opt for options like fruits, portioned nuts, yogurt, cut-up veggies, homemade granola, or protein balls, so you're not heading to the vending machine to satisfy your cravings.
TIME-SAVING MEAL PREP
Batch Cooking:
Try cooking a couple of pounds of chicken (or your choice of protein) at once. I like to shred and use it in meals all week, such as salads, bowls (think Chipotle burrito bowls made at home), wraps, tacos, or sandwiches.
I like to boil chicken and shred it in the cake mixer while still warm. Use or freeze the leftovers.
Buy a rotisserie chicken from the grocery store and use it in a couple meals for the week
Prep side dishes in advance:
Wash, peel, and chop vegetables in advance. Store them in airtight containers to quickly add them to salads, stir-fries, or omelets. (protip: buy pre-chopped veggies to save time)
Bake or boil potatoes for several meals at once.
Batch cook rice or quinoa in advance.
Plan for leftovers:
When cooking dinner, prepare extra portions in advance to help ensure you have healthy options available even on your busiest days. You and your family can eat leftovers for lunches or other meals.
Use meal delivery services:
You don't always need to do everything yourself. Research a healthy meal delivery service when you are too busy to prepare yourself.
https://www.freshnlean.com/fitness-meal-delivery/
https://www.factor75.com/pages/meal-delivery
Buy Frozen
Frozen meals, vegetables, stir-fry, and meats can be quick and healthier than fast food. Don't let perfect get in the way of good enough. Any better choice is to progress in the right direction.
Quick and Healthy Recipe Ideas:
Salad Jars:
Layer salads in mason jars for a portable, mess-free lunch. Include a variety of colorful vegetables, protein, and a healthy dressing.
Grilled Chicken and Veggies:
Marinate chicken breasts in advance, grill them, and pair them with roasted (or frozen mixed) vegetables for quick and nutritious dinners.
Overnight Oats:
Combine oats, Greek yogurt, and your choice of fruits in jars. Let them sit overnight for a ready-to-eat high-protein breakfast.
Stir-fry:
Batch prepare stir-fry with lean protein, vegetables, and a simple sauce. Serve over rice or quinoa.
Slow Cooker
Add meat, vegetables, and potatoes to a slow cooker in the morning to cook all day and then eat for several meals during the week. (Protip: if you get bored with the same meal multiple times in a row, freeze the extras and eat the following week instead of the next day's meal)
Smoothies:
Frozen mixed fruit and protein powder and blend with liquid for a quick breakfast. Get creative with ingredients; click on the image to view my blog post for more ideas.
No protein powder? Mix spinach, bananas, and plain Greek yogurt for a protein shake on the go.
Developing healthy eating habits and meal prep skills takes time, so start small and gradually incorporate these tips into your routine. Considering your current lifestyle, which of the above ideas is most practical to implement? Start with something so easy you can't fail, then build on your success. Try one strategy; if it doesn't work for you, move on and try something else, but smaller. There is no failure, only feedback. There are multiple ways to get it right! Adjust the plan as needed based on your preferences and lifestyle!
I’d love to hear about your meal prep ideas!
Lea
Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.
Questions? I’d love to help.
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Easy No-Bake Protein Bites
Have you heard? I am running a 9-week healthy habits holiday challenge, and it's free for friends (that's you!).
We started last week, but there is still time to join. Please hop in and join us for the remaining weeks to hone healthy habits so we can feel good the last several weeks of the year. It's not about food restrictions or heavy workouts, just focusing on the basics...you know, the habits you already know to do but don't always have the time or energy to focus on. These habits won't take up much time during this busy season and can help set you up for success, no matter your goals for the new year.
You're in? Great. Use code 'FREEFORFRIENDS' to join for free.
You'll have to head over to week two to learn all about this week's challenge: Eat More Protein. Learn the why and how of protein in your diet!
One way to add more protein is to aim to reach for a protein snack instead of low-quality junk food. I was searching my blog to share my semi-famous protein bites recipe because I could have sworn I've shared these before but to no avail. So, I whipped up a batch today to share with you! (It’s funny how highly motivated I am to blog when I have a whole house to clean!)
One thing you might not know about me is that I am not a cook. Nope. My husband likes to say I would burn cereal and makes jokes about checking the smoke detectors every time I crack an egg in the frying pan. Luckily, I married someone who likes to take on the chef of the house responsibilities. He cooks, and I clean up after. It works.
I say all that to tell you that these are so easy that even I can throw them together in a few minutes: no weird ingredients, no complicated instructions. I don't even need to turn on the oven (smoke detectors can take a break).
These would be great to have on hand at home to reach for when cravings strike or to bring to a holiday party to offer the guests a healthy option among the indulgent treats. I enjoy the treats, for sure, but when I attend holiday parties, I try to bring something healthy, and people usually appreciate the option.
EASY NO-BAKE PROTEIN BITES
Ingredients:
3 cups of old-fashioned rolled oats (uncooked)
3 scoops of your choice of protein powder (I used chocolate) (affiliate link)
1/4 cup of PB2 powdered peanut butter (this ingredient is the "glue" that holds it all together, so don't skip it)
1/4 cup unsweetened coconut flakes
1/4 cup sliced almonds
4 tbsp cinnamon
3 tsp vanilla extract
1/2 cup of coconut water (you can also use plain water if you don't have coconut water)
Make protein bites you will.
INSTRUCTIONS (SO EASY EVEN I CAN DO IT)
Mix all the dry ingredients in a bowl
Add the vanilla extract
Slowly pour in the water, and using a small spatula, mix the ingredients. The water makes the powered peanut butter sticky, so it all stays together.
Once it is sticky, wet your hands and roll into small balls in the palms of your hands. I like them to be about two bites each. I get about 16 bites out of the mixture.
Cover and pop in the fridge for about 30 minutes.
Ready to serve
2 bites would be about 11 grams of protein and 152 calories—a great snack!
If you make these, let me know how they turned out! I hope to see you over in the holiday challenge group this week.
Lea
Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.
Questions? I’d love to help.
BUT WAIT...THERE'S MORE!