Meal Prep
Why it’s not always good to order food out.
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
.jpg)
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
