Encouraging Health and Happiness

Stop Undoing Your Workouts!

Breanne Curran  AADP CHHC, NS, NSCA CPT


canstockphoto10274454 (1)Unfortunately, your diet choices make it extremely easy to negate the hard work you put in toward your fitness goals. What you eat will either undo your workout or boost its results .  Picking something fast and convenient to eat doesn’t have to ruin you!  The trick is to plan in advance so that you have something healthy and highly nutritional that you prepped a few days ahead to “grab-and-go”.

You are all busy people.  To accomplish all your professional and/or family responsibilities throughout the course of a single day often requires intricate coordination using daily planners or “smart’ devices.  You dart back and forth between meetings or kid’s activities  with great efficiency, having planned for travel time and other variables.  And, you still find time for your workout.  So why is it that when it comes to refueling your body’s ability to keep up with a busy schedule and supporting your fitness goals, you suddenly have no plan and succumb to fast food and convenience eating?

If you are planning for a busy schedule, include your meal prep in the planning process.  If you don’t, you will be open to making poor choices that, in 5 minutes, can undo your morning workout and leave you with a tight waistband, low energy and a feeling of regret.

All you need is three hours in your week -one hour for making a list and grocery shopping, then two more to cook, prep, assemble and clean – to prepare for those meals that can sustain and fuel your busy lifestyle and keep you burning fat during the day.

Members of my Body Breakthrough class are taught to have these “fat-burning” meals “ready to go” (be able to assemble or re- heat within 3 minutes):

  • One Gluten Free Grain dish
  • Two Veg/ Green  dishes – one raw ( cold salad ) one cooked .
  • Two cooked proteins
  • accompaniments – seed crackers, goat cheese,  avocados, unsalted raw nuts and seeds, eggs.

Many of my clients do their listing and shopping one day, then put it all together on another day.  I make a list on Wednesdays, shop on Thursdays and cook on Fridays.  Whatever works for you…schedule it and do it!

Planning your meals takes one more choice and decision out of the equation on your busy days, leaving you with  “More Results , Less Decisions”.

To get you started on your meal planning, here’s one great recipe we love for breakfast or dinner!  It is great for an “on-the-go” meal as well .  Prep, container it up, and grab on busy morning or evening .

Smoked-Salmon-Egg-BakeSmoked Salmon Egg Bake

From The Performance Paleo Cookbook by Stephanie Gaudreau of stupideasypaleo.com

With their protein and healthy fat profile, eggs make a fantastic post-workout food.   Bump up the veggie content with spinach,  zucchini and green onions. Cut into squares, and take them with you on the go!


  • 1 tsp + 1 tbsp (15 mL) coconut oil
  • 1 lb (454 g) zucchini, shredded
  • 3 green onions (2 oz [57 g]), white and light green parts, thinly sliced
  • 1 tsp sea salt
  • ½ tsp black pepper
  • 8 large eggs, beaten
  • 1 tsp dried dill
  • 4 oz (113 g) smoked salmon, chopped
  • 2 cups small torn or chopped spinach

Preheat the oven to 350°F/177°C and grease an 8-inch x 8-inch/20-centimeter x 20-centimeter baking dish with 1 teaspoon coconut oil.

Now sweat the zucchini and green onions. Heat a large skillet over medium heat, then add 1 tablespoon/15 milliliters coconut oil. Add the zucchini, green onions, salt and pepper, spinach last . Cook and stir until the veggies are wilted and lightly browned. You want most of the moisture to cook off , about 6 to 8 minutes. Let the mixture cool.

Meanwhile, in a large bowl, beat the eggs together with the dill, then mix in the smoked salmon. When the zucchini and green onions are cool, add them to the eggs and stir until everything is well combined. Pour the mixture into the baking dish. Bake for 30 to 35 minutes or until the center is set and not liquid.



From The Performance Paleo Cookbook by Stephanie Gaudreau of stupideasypaleo.com


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