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The common question I receive from my clients and community regularly is “How do you Ang, fit more veggies into your day?”

My answer – Veggie Satchels – These make my life so much easier during the week to fit more vegetables into my day.  We make them in our household at the start of each week.  We timed it to give you an idea of how simple this is and it took 19 minutes.  To wash, cut and assemble the vegetables into satchels.  

Every day I make sure that I fit one of these satchels into my day.  I will either have them with my protein at lunch or we often grill them or add them to a shish kabob in the evening.  

Since we are taking the time to precut these each week they get eaten.  There is no extra time or thought put into them once they are made during the week besides to enjoy them.

My recommendation is to make a week’s worth of satchels so that they stay fresh and crisp.  Great vegetables to use for this reason are bell peppers, celery and carrots.  If you are going to choose veggies like tomatoes or cucumbers it is best to separate them into their own baggies and eat them earlier on in the week.

Not enough time to wash, cut and separate your vegetables?  No worries simply purchase a precut platter at your local supermarket.  They may be a bit more expensive but the majority of the work is done for you.  Make sure to separate the tray into daily satchels, they are far more likely to be eaten then sitting in the tray all week.

Let me know how your vegetable satchels work for you and the best vegetables you have found to eat within them each week, I would love to hear!

Looking for more step by step tips to train your nutrition?  Check out my nutritional coaching here.

Angela

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As many of you know, I have been working on my first fitness book for the past 2.5 years (almost 3 now). It’s been a fun challenge, and one that has required more time and effort than I originally thought. I kind of feel like I have been talking about this for a long time!

Initially I figured the “hard” part would be to simply complete the book…all 375 pages of it, but it turns out the most difficult part has been to pass it on to a stranger (an editor) to read it for the first time. Funny how a 5-minute email was more challenging than nearly 3 years of research and writing!

There are only a few things that scare me…. and probably one of the scariest is to put myself out there. This process has definitely made me uncomfortable. It’s one thing to write…it’s another to have someone else read it. It’s personal, and therefore a bit of a sensitive subject. Even writing this blog about it is uncomfortable!  

Once I found the courage to forward the manuscript to the editor I had a sense of fear…but also a sense of relief that I was going to get a professional to help me out and guide me through another learning process. I explained this in my email to Erinne; the editor, and this was part of the email she sent back to me…

“Also don't be terrified :) I work with manuscripts the way I'm sure you work with bodies. It's not about the state they are in when they come to you; it's about where they want to go and how you can help get them there, right? “

This email had me thinking…this is what many of my clients (and future clients) have and will feel about hiring me as their personal trainer. Sometimes it is kind of intimidating or downright scary to ask for some guidance…but in time, the process becomes more natural, and the initial phone call or email is worth it because you will always have growth in moments of discomfort.  

Everyone has a starting place, (whether that is in sports, fitness, book writing, sewing, cooking, gardening, chess…you name it), don’t’ let the fear of judgment get in your way of fulfilling the life you want. Stick your nose out there a little bit and test it out…you will be amazed at how empowering it is to just go for it!

Angela

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Many people tell me during their fitness sessions that they cannot wave anymore.  They extend their arm to wave, but the underneath part takes over with a "wiggle" and a "jiggle".  'How do I wave again, without fully extending my arm?' they ask...

One of my favorite exercises is the answer.  And I am sharing it with you today.  Remember in your healthy lifestyle pursuit that any improvement will take work, and practice, but keep pushing forward a little more each day.  You will get there.

So on to my favorite exercise that targets the Triceps.  It is called the skinny push up or the tricep push up.  It can easily be adapted to any fitness level and incorporated into your workouts.

Start Practicing:

  • Beginners - onto a bench or countertop.
  • Intermediate - off of your knees.
  • Advanced - off of your toes, one foot, or a declined position.

To start, watch my demonstration video here for specific techniques to get the most out of this exercise.

Then let me know how it works out or any questions you may have in the comments below.

Do you notice when you are completing this exercise that you're sticking at certain points and not going to the full depth you can?  Increasing your push up depth is another common question I receive and you can see the answer here.

Have a great week everyone!

Angela

**Remember to always consult your physician before starting any new exercise or exercise program**

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