How do you get pregnant
Blog - 10/13 - Shannon Jay Dougherty - Model, Trainer, and Lifestyle Coach
May 2012 07

My food prep begins with a trip to Costco where I purchase most of my protein, berries and veggies. I come home, let me kids run wild and begin my cooking frenzy. It takes me about an hour to create in the kitchen, because I have one speed with everything I do. Super Shannon Speed. 10 things going at once. My kids love my Food Prep day because I don’t parent much during that hour. They have a blast destroying the house (Shh, don’t tell my husband), and not hearing the usual, “Stop, No, or Please Behave”.  It’s a win- win situation. I get to cook healthy foods that will help me reach my goals and my kids get to run wild in the house without me interfering.

I marinate my chicken in Balsamic Vinegar, Stone Ground Mustard, Worchestire Sauce, Salt, Pepper and any other seasonings I feel like using. After grilling the chicken, I weigh of 4 oz.  using my food scale and baggie. All the little baggies, I put in one large freezer bag which I store in the freezer. This makes eating  clean on the go or in a pinch very easy. On the stove are freshly baked Turkey Burgers which I will package and freeze as well. The bowl has a few  dozen hard boiled eggs that are chilling in an ice bath. I find it’s easier to peel eggs when they are very cold.

Meal preparation has made everyone I have helped extremely successful in reaching their goal. If you fail to prepare, you prepare to fail. I will not let you fail. Get cookin!

May 2012 06

 

Every Sunday I map out my week ahead and stick it on the refrigerator. This way, I am reminded several times a day as I’m in the kitchen or grabbing food out of the fridge, what my daily lifting, cardio, appts and goals are that need to be accomplished. There is a space for each day where I get to CHECK off when I have accomplished my lifting and cardio session. There is nothing better than crossing a workout off your list of things to do. I do use my phone and computer to schedule my workouts, but I’m a very visual person who is motivated by my colorful weekly road maps to success. Give it a try, map out your week ahead.

May 2012 04

Grab a paper plate and get movin!

May 2012 04

Do circuit 2-3 times. Not sure how to perform an exercise, check out all EXERCISES in my library. 

  • Circuit #1
  • Seated Ball Shoulder Press x 15
  • Squat with Arms Over Head x15
  • RIP (Run in Place) x 30 second
  • Circuit #2
  • Push Up x 10
  • Floor Bridge x15
  • Bicycle crunch x30
  • Plank Up Down x 20

  • Circuit #3
  • Lat Pull down x 15
  • Bent over Dumbbell Row x15
  • Deadlift, Curl to Press x 15
  • Plank x (hold 30 seconds)
  • High Knees x 30 seconds
May 2012 03

Ingredients:

• 1 Bell Pepper

• 1 onion

• 1 # Lean Ground Turkey

• Balsamic Vinegar

• Fresh Basil

• Diced Tomatoes

• Jar of Marinara

• Whole Wheat Pasta

• Garlic Salt, Pepper, Oregano

 

 

 

 

 

 

 

Directions: Chop bell pepper and onion, then satuee in 1/4 c balsamic vinegar. Add diced canned tomatoes. Cook for another 5-7 minutes. Brown turkey then add jar of marinara sauce to onion, pepper, tomato mixture. Let simmer on low for minimum of 30 minutes.

Add freshly chopped basil to the pasta sauce at the end, just before serving. Cook your pasta or prepare Spaghetti Squash for a healthier alternative. Enjoy!

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