Are You Prepared?

Hey! If you've been opening my emails this week, it's probably because you're getting serious about being healthy and getting fit. One of the things we often forget about when trying to make some changes in our health is our nutrition. And the biggest hurdle to good nutrition? It's not about liking kale and eating raw carrots all day... it's about being organized. Our days are so busy as it is, that it's easy to get into the habit of running off to work without preparing any food for breakfast or lunch and then munching on whatever is at the office or getting a quick bite from somewhere nearby. The convenience of fast food is always p

romising to make our days easier. I can't stress enough how important it is to make sure you a prepared for each day. Rushing through your day is a sure-fire fire way to not realize you've eaten way too many calories, not enough protein, and probably more sugar and salt than you want in your diet.

So here are my top 5 tips to food preparation so you see the great results you want!

1) Choose one day of the week to plan your meals and go shopping and complete all your prep work.

2) Cook extra from your evening meal and take it for lunch the next day. Simple, effective, and a huge time saver.

3) Always have 'go to' snacks in your bag to keep you from munching on snacks around the office or stopping by your favorite fast food place: a bag of almonds, carrots (yea I know I said carrots were boring) or fruit that will fill you up but not mess up you're the ratio of protein/fats/carbs you want to keep.

4) Pack your breakfast and lunch in the evening, rather than trying to fit it into your morning routine. Getting up early (at least for me) can feel like an extra chore and it's so easy for me to hit the snooze a few times and skip packing my lunch or grabbing breakfast. Doing it before bed will ensure it will actually get done.

5) Be consistent. It takes 21-66 continuous days for an act to become a habit and the harder the habit to break longer it will take. Stick with it and put in a little bit of extra time to prepare your food and this lifestyle change will become a lot easier!

Hope this helps! Let me know what your plan for this week is to get into a good ninja prep habit by replying to this email. Dedicated to your success, - E. Lucas Zelazny, ATC, LAT

P.S. If we're not working together yet and you're interested in learning how to become a nutrition ninja so your nutrition is getting you the results you want,


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HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!


In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.




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