Prep For Success

Prep For Success

Meal prep can help you save time and stay on track!

Many people find it difficult to stick to healthy eating habits. We are all busy; work, school, kids, chores, activities, etc. It's hard enough to find time to squeeze in a workout, so who has time to cook gourmet meals? 

Most of us don't have that kind of time. This can lead to grabbing convenience foods and less healthy options because they are more handy and, well, convenient.

Many experts believe that nutrition/food is 70% of what will make your fitness goals successful. With this being said, those quick, convenient foods may hinder your progress.

The solution to this is meal preparation. I know you are thinking, 'if I don't time time to cook one meal, how do I have time to cook many?' Most of us have a weekend, or one or two days off during the week. I usually meal prep on Sundays. It takes me under an hour and a half to make 3 full days worth of meals for myself, and that includes all 5 meals that I eat everyday. If you do the math, you will see that I can make 15 meals in under an hour and a half. For those of you prepping for a family, allow yourself 3 hours give or take. You could probably even prep for more than 3 days in that time, but I personally have a weird "3 day rule" for food in my fridge.

You may be a 3 large-meal-per-day person. You may be a 5 or 6-small-meals-per-day person. It doesn't matter. Anyone can prepare meals for the week.

What kinds of things can I prep?

Well, anything really, but I am going to list examples that will save you the most time and will be versatile to combine for more meal options. I'll also give ideas on how to season and combine them, so you don't have to eat the same thing all of the time. I'm not including recipes or how-tos here, but you can find everything you need to know on Google. Just type in "easy" along with what you are looking for, so that you'll find time-saving options. *Now please bear in mind that some of these tips are meant to save you time, not money. Therefore, there may be less expensive options, but they would be more labor intensive.

Breakfast Ideas

• Overnight Oats
• Smoothies (Place your fruit, protein powder and other ingredients of choice in containers or baggies. Just add milk, non-dairy milk or water and blend in the before drinking)
• Tofu Scramble (or egg white scramble for non-vegans)
• Breakfast Sandwiches or Burritos
• Fruit & Nuts
• Fruit salad (berries such as strawberries and blueberries-even grapes-can be soaked for 30 minutes in an extra large bowl of water with 4 tbs apple cider vinegar. Dry in a strainer after soaking. Doing this keeps them fresh for up to 2 weeks).

Lunch Ideas

• Sandwiches
• Salads
• Zombiecado dressing
• Wraps
• Pasta salad
• Quinoa or rice

Snack Ideas (Pre-portion into single servings. This is not only convenient, but helps with portion control)

• Nuts/dried fruit/trail mix
• Crackers or pretzels & hummus
• Carrot, celery or cucumber sticks
• Cheese (vegan or not) & crackers or rice cakes
• Mini PB&J sandwiches on sprouted bread
• Fruit
• Edamame
• Apple slices with peanut butter
• Orange slices
• Fruit salad
• Pita bread & hummus or peanut butter

Dinner Ideas

• Sandwiches
• Salads
• Zombiecado dressing
• Wraps
• Pasta (boiled heart-healthy variety or make your own spiralized veggie pasta from zucchini, broccoli stalks or eggplant)
• Quinoa or rice

Lean Protein Ideas (season mildly, broil, bake or pan fry without oil. Heavier seasoning will follow in one of the sections below)

• Tofu
• Tempeh
• TVP (vegan ground beef)
• Seitan
• Beans
• Lentils
• Packaged proteins, such as Gardein or Beyond Meat
• Non-vegan lean proteins such as chicken, pork, ground turkey

Veggie Ideas (chop or dice, store them together in a large mixed bag or container)

• Onions
• Tomatoes
• Spinach
• Asparagus
• Brocolli
• Zucchini
• Garlic
• Make a huge salad and dip into it as you need to

Handy items to keep in your pantry, fridge or freezer to save you from chopping!

• Canned tomatoes
• Canned hot peppers
• Jar of garlic
• Pre-sliced carrots
• Packaged organic salad mixes
• Steel cut oats
• Canned beans
• Frozen onions
• Frozen peppers
• Frozen mixed vegetables

Combine!

Now that you have prepped a lot of ingredients, combine and season them to make meals. 

• Mix Mexican seasoning in with a single portion of TVP, add rice or quinoa, add chopped veggies and Zombiecado dressing for a burrito or quesadilla. Eat with a side salad.
• Mix Italian seasoning with tofu or Beyond Chicken. Add to pasta, mix in chopped veggies, and top with a bit of sauce.
• Mix Cajun seasoning with rice and TVP, add chopped vegetables for a faux jambalaya.
• Mix Italian seasoning with Quinoa, add chopped veggies. Add some of the same seasoning and Balsamic Vinegar to chicken or tofu or tempeh. Serve with a side salad.
• Add any lean protein to a salad for a meal, and top with Zombicado dressing.
• Make a wrap with the lean protein of your choice, chopped vegetables or salad, add optional grains and top with Zombiecado dressing.

You can see that a bit of time can yield endless mix-and-match possibilities! You can store your prepared foods in bulk, or in convenient, single-serving storage containers. 

Now what are you going to do with all of the time you just saved?

The Rack That Saved My Back!

It may be true that I have the cutest home gym to ever exist in the universe. It's ok, you can admit it. Much of this is because of the adorable weight racks/shelves my husband recently built for me. My back had been hurting because I had to pick up my weights from the floor. Now my back is happy, and my fitness area has never looked better!

It was pretty simple to make, also. He used pine floor boards for the tops and bases, and 2x6 rough it lumber the rest. 

I painted the boards, and my husband cut and assembled the racks. The best part is it only cost around $18! That's a huge savings over the Bowflex ones I had looked at. And the Bowflex ones didn't have shelves. Now all of my equipment is early tucked away neatly until I need it!

Coming soon will be a progress update! Please subscribe so you don't miss a goth bat thing. 

Zombiecado Dressing

Zombiecado Salad Dressing

The struggle is real! You don't want to eat a dry salad, you're tired of the lemon juice thing. If you add delicious and creamy avocado to your greens and top it with a salad dressing, you're adding more fat and calories. How do you choose one over the other? Avocado or dressing? Dressing or avocado? Decisions are hard. 

Luckily, I've come up with a healthy salad dressing that will give you the best of both worlds...and it has a zombie-style bite. Full of flavor, this dressing has no processed oils and can be made raw, organic and gluten free! Of course, it's also vegan. 

To make your own Zombiecado dressing, you will need:

1 medium avocado

2 cloves garlic

1/2 cup loose fresh herbs (I recommend cilantro)

1 tsp stevia or 2 tsp maple syrup (if desired)

1 small jalapeño

1 tsp apple cider vinegar

1.5 tsp lemon or lime juice

Up to 1 cup non-dairy milk or water

Salt and pepper to taste 

Now, don't be scared! This is easy:

Place all of the ingredients, except the milk, into a food processor or blender (I use my Magic Bullet and it works perfectly). 

Blend, adding the milk 1/4 cup at a time until it's the consistency you want. If you want a thick dressing or dip, add only 1/4 cup. If you want a thinner dressing, you could even add more than a cup. It's your zombie and your mouth. Do what you want!

This is also great on grilled vegetables, pasta (I use shirataki or spiralized zucchini), quinoa, etcetera. For a power dressing, you can even add a scoop of greens. Hop up on b12 by adding 1/4 cup of nutritional yeast. Just be careful. It bites!

I'm not going to provide nutritional information, because it can vary greatly depending on how thick or thin you like it. Just a couple of tablespoons provides big flavor!

Did you make your own Zombiecado dressing? Please post your results in the comments below. 

Update From the Bat Cave-May 2015

Update From the Bat Cave
May 2015

I haven't posted an update in awhile, and it's long overdue! 

Some things have transpired since my last update, which was in March. Following my own program and watching my calories was helping me continue to gain muscle, but I wasn't losing any fat. None, really, or so it seemed. So I had actually gained a pound (of muscle, likely) but my clothing was not fitting the way I wanted it to and I just wasn't seeing results fast enough. 

I had been following a coach on Instagram for quite some time. I was very inspired by his posts, and liked his philosophy. I had also seen some before-and-after photos of his clients, and they were very impressive! Plus, he is a vegan, which is important to me. I decided to email him and inquire about a quote for his services. I was pleasantly surprised with his pricing, and couldn't send him my money fast enough! *take my money!* Let me tell you, this was a great decision. He customized a workout plan and sent me supplement and nutrition guides. I have been following them very closely, and am very excited about my progress!

In fewer than 3 weeks, I am down 7 pounds and my musculature is really changing for the better. I'm not hungry, have only had one minor potato chip craving (which I did not indulge), and find the nutrition plan easy to stick to. It requires some preparation, but is well worth it. 

Starting weight: 158 lbs.
Current weight: 151 lbs.
Time lapsed: 20 days

So who is this superhero fitness trainer who can move mountains of muscle and motivate in a single bound? His name is Jordan, and he is the owner of Conscious Muscle. Whether you're just starting out, or like me, fairly experienced but have plateaued, I highly recommend Jordan... Just don't ask him where he gets his protein! ;) ha!

Hiring him was one of the best decisions I have made in attempt to reach my goals. He can customize a plan for anyone, regardless of fitness level, and you don't even have to be a "gym person". He can come up with a plan based on the equipment you have at home. in addition, he has a positive approach and he is a great motivator.

Since I'm sure you're dying to know where to find him, here are some links:

Instagram handle: @conscious_muscle

Facebook: Conscious Muscle

Get on it and get fit!

Coming up next: a healthy oil-free salad dressing recipe with a kick! Maybe a punch also. :)

Skip The Gym

Skip The Gym
Ride a Horse! An Interview with Christel Cole

There are many, many ways to get fit and stay fit. Going to the gym is certainly one of them, but in the Skip the Gym series, we explore alternative options. Some people don't like the gym, or don't have access to one close by. Others are just looking for something new and different to change their daily fitness routine. 

In this segment, we will meet Christel Cole, a woman who likes to be active in many different ways. In addition, she is a great person! She is an animal lover, a strong woman and a unique individual. To learn more about her, please read on!

B&D: What is your preferred form(s) of fitness, and how did you get started?

CC: I'm a bit of a cross trainer between dance, rebounder (trampoline), weight lifting, walking and riding horses [featured in the photos is her beloved horse Frankie!]. The dance and riding got started in my youth, being an avid equestrian and taking ballet as well as having a grandmother who was a toe dancer ballerina who taught me a lot about dance. Weight lifting started in high school because I wanted to be strong for jumping horses. The rebounder and walking came later in life because they both produce stress relief and are low impact.

B&D: How do you feel these forms of exercise are beneficial, as compared to more conventional gym workouts?

CC: I prefer my crosstraining over conventional gym for many reasons. For me, it keeps me from getting bored, the rebounder, weightlifting and dance can be done inside and at the spur of the moment.

B&D: Who inspires you?

CC: I'm inspired by anyone who doesn't let limitations stop them from becoming fit. I especially admire people who don't allow age or gender to be a limitation.

B&D: It sounds like you have a varied and interesting regimen! Do you have a favorite form of exercise?

CC: My 2 favorite forms of exercise are dance and riding horses because it is like dancing with horses if done right.

B&D: When you're tired or not in the mood to exercise, what motivates you?

CC: When I'm tired or lazy, my motivation is how much worse I will feel if I don't get out and move.

B&D: What does your daily diet and nutrition consist of, to fuel all of these activities?

CC: I eat whatever my body is craving. I gave up strict diets and regimens years ago because I'm prone to eating disorders and have overcome bulimia and anorexia in my life. The strictness of dieting puts me right back in that overly controlling space and diets don't work anyways. The minute you go back to eating a normal amount of calories from a lesser one, the body regains the weight plus more, in my experience. I'm working along the principles found in the book "Mindful Eating" as a way to work on healthful eating that supports me as an individual. A much better approach for my mind, body and soul.

You can find out more about Christel's eating philosophy in this book, 'Mindful Eating'.

Thank you, Christel, for taking the time to answer a few questions, with grace and honesty. Your journey and perspective is inspiring! Although some people prefer more scheduled and habitual workouts, it's nice to hear from someone who incorporates a variety of activities into their regimen. Rock on with your bat self. ^^V^^

Coming up: Next week we will have a progress update, photos, and a healthy oil-free dressing recipe. Subscribe and share so you don't miss it!

No more Makeup Meltdown!

No More Makeup Meltdown!Batty eye makeup that won't move when you do.

You finish your workout and you go to the restroom to wash up. What you see in the mirror resembles a wet raccoon that lost a round of paintball. Before you started your workout, your eyes looked flawless! They were precisely lined and shadowed and you looked like a gothic princess. Now you look like you barely survived a paint war!

It's difficult to find sweat-proof makeup techniques that won't take you an hour to apply, but the answer to your woes of meltdown is really quite simple. You don't need layers of this and layers of that and powders and blotting. All you really need is a GOOD primer. 

There are many eye makeup primers on the market today, and I've tried more than a handful. They range in price from around $7-$30 or more. I've tried all of the price ranges, and the good news is that the one that works the best for me is the cheapest! Wet 'n Wild Fergie is not only inexpensive and very effective, but it's also around $7. It out-performed Urban Decay, L'Oreal and all of the others I tried. PLUS, it's vegan and cruelty free!

There are a few tips to keep in mind when applying it:

• It dries FAST. Have all of your colors and tools ready to use before applying the primer. It's only workable and blendable when wet, and I'd estimate that it dries in 30 seconds.

• Because of the above, you may need to apply it a little at a time. For example, if you're using eyeshadow on your lids and below your lash line, you may want to apply the primer to the lid first, then your eyeshadow, then apply primer below your lash line and then the shadow for that area.

• A little goes a long way. You only need the smallest amount for it to be effective. It sometimes dries white, so avoid putting it on too heavy or in areas that will not be covered with color.

• Use a very small or flat makeup brush to apply the primer to smaller areas, such as under the lash line.

With that being said, enjoy this fun and batty budge-proof eyeshadow tutorial! This is the official Bats and Dumbells makeup look! If you try it, please share your look in the comments section!

The products I used are as follows:

• Step 1: Mineral Mascara/Eyeliner by Keeping it Natural

• Step 2: Wet'n Wild Fergie Primer and Manic Panic Eyeshadow Singles in Castle Moss

• Step 3: Manic Panic Powder Blush/Eye Shadow in Reptile Smile

• Step 4 & 5: Manic Panic Dreamliner in Raven or for a more subtle, charcoal color you may use Mineral Mascara/Eyeliner by Keeping it Natural

• Step 6: Wet'n Wild Fergie Primer and Manic Panic Love Colors in Wicked White

• Step 7: Wet'n Wild Fergie Primer and Manic Panic Eyeshadow Singles in Castle Moss

• Step 8: Mineral Mascara/Eyeliner by Keeping it Natural

Removal is a bit tricky. This look REALLY STAYS ON. Usually, coconut oil will take off any stubborn makeup I apply, but not in this case. Shy of using a chisel, I recommend Manic Panic Dream Remover.

More stay-in-place makeup tips will follow in the future, so be sure to subscribe to this blog so you don't miss a thing.

Skip The Gym-Build Your Own

Skip The Gym-Build Your Own!

Hacks and tips for creating your own fitness space.

Obviously gyms are a fantastic way to get fit. You have access to high tech machinery and equipment, not to mention personal trainers. If you like the gym, by all means don't skip it! This series is for people like myself who aren't "gym people". Maybe you aren't very social. Maybe you don't want to be looked at or spoken to during your workout. Maybe you live in a rural area without close access to a facility. Whatever your reasons for not being a "gym person", this series will help to give you ideas on how to maintain a healthy, effective alternative exercise regimen...no gym required!

Personally, I have a home gym I have built over the years. I love it. I can get in a great daily workout with the only hassle being climbing to my 3rd floor art studio/fitness cave. You might be wondering 'How much does that cost?' 'How much space do I need?' 'Where would I start?' I'm hoping to help to answer these questions for you. I'm also going to give you tips to save you money and time!

This segment is based on my own home gym. You may have different forms of exercise you like doing, different fitness goals, and may need to build your own home gym differently than I have. Use this as a guide, and tweak it to suit your personal fitness needs.

How much space do I need?
The total area of my home gym equipment and "free" floor space area is 80 square feet (an 8'x10' space). This gives me plenty of space to move around, lift heavy, bust out cardio and flex. :) There is also plenty of space for my kitty Joy Faery to take a bath, as you can see here. 

In this space I have the following items:

• 1.5 lb. Ankle Weights
• 3 lb. Dumbbells
• 8 lb. Dumbbells
• 20 lb. Dumbbells
• Adjustable Dumbbells (5-50 lbs.)
• 8 kg. Kettlebells
• Yoga Mat
• Exercise Mat
• Elliptical
• Fitness Band
• Balance Ball
• Other options: Printables and iPhone Apps

How much does it cost?
Probably not as much as you think! I have acquired these items over a period of 6 years or so. I just add to my home gym when my fitness needs evolve or change. You will notice on the graphic, I'm showing you my out-of-pocket costs thus far. Because many of these items have been gifts or acquired for free (which is why most items have no price), I'm also estimating costs of purchasing all of these items brand new. Of course, this will vary depending on brand, condition and quality.

Money-saving tips
There are many ways to save lots of money when building your home gym. Some items you could even acquire for FREE:

• Ask for gym equipment as gifts for birthdays and holidays. I've gotten a lot of my equipment this way.

• Check sales and specials.

• Online auctions, such as EBay

• Websites like Freecycle, Craigslist. If you're interested in a mechanical piece of equipment such as a treadmill or Bowflex gym, it is always a good idea to bring along someone who is handy (if you are not) to give the equipment a quick once-over.

• Garage sales and online garage sales. Many towns have at least 1 local "garage sale" facebook page. Post in these, and check them for updated items being offered.

• Shout it out-once your inner circle of people knows you're interested in building a home gym, you'd be surprised how many of them have equipment at home, collecting dust, that they'd be willing to give to you or sell for cheap.

• Fitness instructional videos-youtube has a vast number of full-length videos in just about every genre you can think of. Some of them require basic equipment, such as a set of weights, while others require no equipment at all. I strongly recommend you check out fitnessblender.com's channel for hundreds of free videos of all types.

• Printables-Pinterest (you may follow my Fitness board here), POPSUGAR and WorkoutLabs are just a few of the resources where you can download and print free workouts. I have some hanging on my wall.

• Phone apps-there are many FREE and CHEAP fitness apps for smartphones. My favorite iPhone apps include: C25K, Sworkit, Interval Timer (this works great with the above mentioned printables), Fitness Buddy. 

Note: Although some people love them, I'm not a huge fan of the step tracker apps and devices. Measuring steps is not an accurate way to gauge your activity level. For example, if you walk for a half an hour, you're taking more steps than you would be if you engaged in plyometrics or kickboxing for example. However, the latter two workouts will have you burning far more calories and building much more muscle. Not to mention the calorie counters and step trackers on these devices are not always very accurate.

I hope I've answers some of your questions! Have you already started to put together your own home gym? If so, please share yours in the comments below!